Advanced Half Marathon Training Thread - 2022 edition (Read 291 times)

Marky_Mark_17


    cc4 - bummer on the race.  I've certainly had a few cancelled races the last couple of years - none due to weather though!

     

    Fred - that's cold!  I remember being in NY in Feb 2016 and it didn't get above freezing the entire month.  Well done to you and your son.

     

    Piwi - nice week! I'm sure I saw a study that compared running efficiency improvements from various carbon shoes but can't find it anywhere now, also I'm not sure how scientific it would have been.

     

    Me - solid week in the bag.  Wednesday's workout with 1km on / 1k float was excellent, my best in quite a while and I was buzzing for the rest of the week after that (albeit the legs did feel it for a few days!).  I think the extra rest day on Monday may have helped but it was one of those workouts where you know from the first repeat that you might be on to something good.  Mileage will be a bit lighter this week as fingers crossed it'll be the first 10km in the North Shore Run Series on Sunday.  Not a particularly fast course but at this point I'm just excited to (hopefully) race.

     

    Also, discovered that my preferred refueling product after workouts/races, Endura Optimiser, has unfortunately been discontinued (at least in Australia and NZ), so I'm on the lookout for an alternative.

     

    Weekly for period: From: 03/01/2022 To 09/01/2022

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    04/01 That run where I saw two cats chasing each other and almost tripped over a third 7.47 12.01 00:51:18 06:52 04:16 73
    05/01 That run with 1km on / 1km float in My New Favourite Park 10.58 17.02 01:03:04 05:58 03:42 151
    06/01 That run with moderate efforts on tired legs 10.01 16.10 01:03:17 06:19 03:56 130
    06/01 That run from the fairy houses to the playground 3.74 6.02 00:26:33 07:06 04:25 41
    08/01 That run where it’s gonna be another cracking day at the beach 9.33 15.01 00:57:21 06:09 03:49 157
    09/01 That run with fog in January 14.95 24.05 01:45:50 07:05 04:24 277

    Total distance: 90.21km

    3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

    10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

    * Net downhill course

    Last race: Southern Lakes HM, 7 May, 1:12:42 (May-22)

    Up next: Auckland 10km Road Champs, 20 August

    "CONSISTENCY IS KING"

    watsonc123


      Mark - I believe this is the study you refer to:

       

      https://scholarworks.sfasu.edu/cgi/viewcontent.cgi?article=1032&context=kinesiology

       

      A few comments on it:

      - There were no Adidas shoes.

      - Treadmill running using oxygen consumption is a proxy for road running and race times.  So that's an initial approximation.

      - Sample size is very small at 12.  But given the difficulties with the sheer cost of having to buy shoes for everyone, it's not really possible to cover the costs of more runners and more shoe models.

      - In an ideal world there'd be hundreds of runners running real races, over a significant period of time to get real result.  But that is never going to happen.

      - Top three (by average in order) were the Alphafly, Next % 2 and the Asic Metaspeed Sky.

      - Individual differences do exist.  The graph on page 11 is a little hard to read as it would be nice to have used different colours per runner, but there's definitely individual differences.  There's one runner who does vastly better in the Alphafly, whereas some do better in the Next % 2 or Metaspeed Sky.  As per the author's statement Asics MS (2.5%, range 0.9-4.9%), Nike VF2 (2.7%, range 0.8-3.8%), Nike AF (3%, range 0-
      5.3%) so the Alphafly improved one runner by 0% yet another by 5.3%!

      - As per the above, some runners had a minor improvement for the shoes, whereas others had massive improvements.

      PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

       

      40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

      JamesD


      JamesD

        Congrats, fred.  I’m sure running with your son was fun despite the temperature, and glad he seemed to enjoy the experience at least after the fact.

         

        Not much new for me this week - I’m still running moderate distance and stopping when my glute & hamstrings gradually tighten up.  My left Achilles has started getting sore near the end of runs too, but using a Strassburg sock helped some.  I’m still feeling strong on my easy/steady park runs, perhaps because of cool weather and some afternoon runs, and I made it to 10 miles on Thursday.

         

        Sun - 8.3 miles very slow treadmill (96 minutes) + 0:40 walk breaks after every 6:00

        Mon - 7.75 miles in park @ 8:08, stopped 1/4 mile early b/c L Achilles sore

        Tues -  6.2 miles very slow treadmill (72 minutes) + 0:40 walk breaks/6 mins 

        Weds - 29 minutes swimming

        Thurs - 10 miles in park @ 8:29

        Fri - 6.3 miles very slow treadmill (72+ minutes) + 0:40 walk breaks/6 mins, glute tightened

        Sat - 7.7 in park @ 8:12

         

        Total - 46.2 miles



        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

        2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

        watsonc123


          Fred - nice experience with the son.

           

          Ccoakley - nice long run.  Keep getting them in, and you'll be good for the ultra.

           

          Mark - nice week.

           

          Piwi - nice week, ramping up mileage.

           

          My week was good.  Tuesday was hard, was getting pretty warm at the end.  Friday was the longest run in time and elevation for a while, ran with the wife so was a little slower than what it would be by myself (also a few stops done where watch was stopped).

           

          Weekly for period: From: 03/01/2022 To 09/01/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          03/01 Evening Run 4.41 7.09 00:37:28 08:30 05:17 16
          04/01 Afternoon Run 2.94 4.72 00:24:10 08:13 05:07 11
          05/01 Morning Run - 9.0-13.5km Steady, 13.5-18.0km HMP 11.81 19.00 01:30:30 07:40 04:46 33
          06/01 Morning Run 2.92 4.71 00:24:31 08:24 05:12 8
          07/01 Morning Run - Cannon Point, Clarkes Creek, Birchville Dam, then Awakairangi Park 12.54 20.18 02:19:59 11:10 06:56 640
          08/01 Evening Run 4.41 7.10 00:38:31 08:44 05:25 11
          09/01 Afternoon Run 4.76 7.67 00:42:17 08:53 05:31 13

          Total distance: 70.47km

          PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

           

          40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

          flavio1980


          Intl. correspondent

            Fred - Ugh, that’s really cold, I guess the worst part is that you need to put on a big jacket like seconds after crossing the finish line 🥶

             

            Piwi - That’s a nice week for a hobby jogger 😂

             

            Zeb - Added your race

             

            Caitlin - that’s very encouraging! I reckon especially the eating while moving part must be hard.

             

            Me - I bought a standing desk converter which should arrive next Friday. I have hopes this will help me with my constant lower back pain.

            Not much of a week to report, but it seems I have not lost much aerobic fitness, but I lost a ton of strength. It’s like my strength baseline is still at sedentary level 🤭

            PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

            Up next: Portuguese National Master champs 1500m 2022-06-18

            Tool to generate Strava weekly

            Fredford66


            Running Musician

              Fred - Ugh, that’s really cold, I guess the worst part is that you need to put on a big jacket like seconds after crossing the finish line 🥶

               

              Me - I bought a standing desk converter which should arrive next Friday. I have hopes this will help me with my constant lower back pain.

              Not much of a week to report, but it seems I have not lost much aerobic fitness, but I lost a ton of strength. It’s like my strength baseline is still at sedentary level 🤭

               

              There's a hidden bonus to running these races with my son.  Not only do I get to share the experience with him, but because her "baby" is racing, my wife comes along, which means she can hold our coats so we don't have to wait on the bag check line to stay warm.

               

              I don't know where you are in life, Flavio, but at my age strength goes away fairly quickly and takes a long time to get back while general fitness isn't as bad.  Don't despair, though, you'll get there.

               

              Watson - I don't have to do my full KM->miles conversion to know that's a good week.  Thanks.

               

              James - Thanks, and nice week for you too.

               

              Mark - Yeah, we can get into cold spells that last a while.  On the other hand, I've run a January half in NYC that was 43º.  Nice metric week for you too.

               

              ccoakley - Sounds like you have a good plan in place.  Good luck.

               

              piwikiwi - Thank you, it was fun.  Good week for you too.  I'm seeing more kilometers on this forum than I'm accustomed to seeing elsewhere.  My son likes to keep his GPS watch set to kilometers because they go by more quickly than miles.  Hey, whatever helps, right?

               

              I ran a virtual 5k today with a goal of seeing whether I could move up a corral in the NYRR starting scheme.  Assuming virtual times count, my 24:19/7:44 pace should get me from corral F to corral E.  It was also nice to see I can still go sub 24:00 when conditions are right (I hit 3.11 miles on my watch at 23:58, but I ran 3.15 for the virtual race because the NYRR system is picky and it's always better to run long).

              5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 39:24 (11/21); 10k 50:32 (10/21); Half 1:50:46 (4/22)

              Upcoming race(s): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
              JMac11


              Milkman

                Fred - I don't post here as much since I'm focusing more on the marathon this year, but figured I'd pop in given you ran the 10K yesterday. I was thinking of signing up but I just was not ready physically to race. Good job for your son running it: it's a difficult course and it was very cold yesterday morning. I may have missed it but how old is he?

                 

                Regarding corral placement, virtual is a good question, I don't know how they handle. Moving up corrals though is big: I can't imagine how crowded it must be in the E and F corral. I think probably C is the first time you feel a lot of relief.

                 

                I don't plan on running much NYRR races until April is my guess, but let me know if you sign up for another one.

                5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                 

                Next Race: Brooklyn Half (5/21)

                Fredford66


                Running Musician

                  Fred - I don't post here as much since I'm focusing more on the marathon this year, but figured I'd pop in given you ran the 10K yesterday. I was thinking of signing up but I just was not ready physically to race. Good job for your son running it: it's a difficult course and it was very cold yesterday morning. I may have missed it but how old is he?

                   

                  Regarding corral placement, virtual is a good question, I don't know how they handle. Moving up corrals though is big: I can't imagine how crowded it must be in the E and F corral. I think probably C is the first time you feel a lot of relief.

                   

                  I don't plan on running much NYRR races until April is my guess, but let me know if you sign up for another one.

                   

                  My son is 15.  He's been setting all sorts of PRs at shorter distances over the past year.  Who needs training when you have puberty-fueled growth and hormone surges?

                   

                  They actually staggered the start yesterday with corral F held up for about 60 seconds to clear some space ahead.  Given I started in "I" several years ago, even F is an improvement - fewer walkers in the way.  I'm likely going to run (not race) the Fred Lebow half later this month and try to race the Gridiron 4 miler in February.  This is only my second time doing the 9+1 but I like to get it done early.  If they don't accept the virtual race for corral seeding, I think I have a shot in the 4-miler.

                  5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 39:24 (11/21); 10k 50:32 (10/21); Half 1:50:46 (4/22)

                  Upcoming race(s): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
                  JMac11


                  Milkman

                    Wow 15! I ran XC in high school and would have never touched a 10K in the winter like that until I was in my 20s. Hopefully it leaves a positive impression on him.

                    5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                     

                    Next Race: Brooklyn Half (5/21)

                      WATSON nice week. Great that your wife runs too. My wife got a Fitbit last year which has motivated her back into alot of walking. I go with her after dinner but ride one of the kids bikes 

                       

                      Fred nice job on the sub 24. Yes sorry we are metric. I try to put up the mile figures too when I can.  My youngest is 16 so I hear you on the puberty thing. He's small at 5'4 but has a deep voice. I can't get him running but managed to get him addicted to the gym and surfing. He's off the Playstation so win win.

                       

                      Jmac hi 👋

                       

                      Flavio how are the lungs feeling ?

                      I'm pretty experienced at lower back soreness too 

                      50+ PBs -  

                      5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

                      10k TT 37.21 may 2nd 2021 strava run 82.51 % age grade

                      Half marathon  1.23.30 may 21 80.11 % age grade

                      " If you don't use it you lose it,  but if you use it, it wears out.

                      Somewhere in between is about right "      

                       

                      flavio1980


                      Intl. correspondent

                        Fred - Yeah, I know it will likely come back quickly, but it’s very despairing seeing it dissipate over only 2 weeks.

                        It’s nice to know that your wife comes along, she might also take those finish line pictures.

                         

                        Piwi - Lungs are 100%, it’s the legs that are heavy, likely due to being sedentary for 2 weeks. It’s quite disappointing to be honest, I was hoping to feel super fresh and itching to go.

                        I have a doctors appointment next week to see what’s wrong with my back, hopefully it’s all just irritation in the piriformis from sitting way too much, and not hardware damage at the spine.

                        Your youngest is now 16? Good lord time flies… I seem to remember your oldest was like 17 a few years ago. By the time I finally go to New Zealand you're going to be a grandpa already haha.

                        PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                        Up next: Portuguese National Master champs 1500m 2022-06-18

                        Tool to generate Strava weekly

                          Flavio 2 weeks isn't bad I'm sure you will bounce back quickly. I hurt my lower back just before Xmas while army crawling through an attic. It's good again now. Took about 3 weeks though. I'm still slow to stand up straight after sitting on the couch.

                          50+ PBs -  

                          5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

                          10k TT 37.21 may 2nd 2021 strava run 82.51 % age grade

                          Half marathon  1.23.30 may 21 80.11 % age grade

                          " If you don't use it you lose it,  but if you use it, it wears out.

                          Somewhere in between is about right "      

                           

                          SteveChCh


                          Hot Weather Complainer

                            A solid week for me as I start to ramp up the training with 13 weeks to go.  I've averaged 80-90km per week for the last month and had a couple of decent workouts this week which felt relatively comfortable, which is a good sign my fatigue from Shingles has gone.  My sleep has been much better for the last week or so.  I'm starting to see it's going to be tough doing this through January and February - the easy runs are generally fine but the workouts get a bit tough.

                             

                            Weekly for period: From: 03/01/2022 To 09/01/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            03/01 Warm up 0.29 0.46 00:02:47 09:36 06:03 0
                            03/01 70 mins easy pace 8.92 14.36 01:10:11 07:52 04:53 15
                            05/01 Warm up 0.29 0.47 00:02:50 09:46 06:02 0
                            05/01 18km incl. 3km @ 4:45/km, 2 mins recovery, 2 x 2km @ 4:35/km, 90 secs recovery, 4 x 1km @ 4:25/km, 1 min recovery 11.25 18.10 01:25:51 07:38 04:45 19
                            06/01 Recovery 5.55 8.93 00:48:08 08:40 05:23 18
                            07/01 Warm up 0.28 0.46 00:02:44 09:46 05:57 0
                            07/01 Easy 10km 6.27 10.10 00:50:17 08:01 04:59 13
                            07/01 Strides 0.72 1.15 00:05:41 07:54 04:57 0
                            08/01 Warm up 0.29 0.46 00:02:47 09:36 06:03 0
                            08/01 26km incl. 6 x (1km @ 4:15/km, 90 secs recovery) 16.23 26.11 02:07:26 07:51 04:53 35
                            09/01 Recovery 5.13 8.26 00:45:54 08:57 05:33 12

                            Total distance: 88.84km

                            Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                            Recent Races:   Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                            Race plan:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                            darkwave


                            Mother of Cats

                              Fred - great job for both you and your son in awful conditions.  Very interesting that NYRR will allow virtual races to base your corral on.  In my experience in the past, they would not accept any non-NYRR races for corrals, so interesting to see the shift.

                               

                              BTW, I may do the Gridiron 4 miler.  I did it 2 years ago and enjoyed it.  I'm entered, but the big hitch is that I usually come up that morning (catch the 3 am train from DC).  But Amtrak has done away with the 3 am train, so now I'd need to come up the day before and grab a hotel room.

                               

                              Marky_mark - what are the targets for the on/off segments of that Wednesday workout?  (bonus points if you explain it in relation to race pace rather than absolute pace - i.e. the on is at 10K pace and off at marathon pace, or something like that).  I am intrigued and might try that one at some point.

                               

                              James - I'm sorry to read about the achilles woes.

                               

                              WatsonPiwi- solid weeks for you.

                               

                              Steve - I'm glad the shingles has eased.

                               

                              CCoakley - great job.  I would find it very hard to go inside and out again, honestly.

                               

                              ++++

                               

                              My week:

                              65 miles running, 90 minutes pool-running, and 500 yards swimming.

                              M: 4 miles very easy on treadmill (10:05) and streaming yoga.
                              T: 10 miles on the treadmill, including a workout of 8 repeats of 2 minutes strong at a 3.0 incline, 90 second jog, 30 second stride, and 60 second jog. Followed with leg strengthwork.
                              W: 8 miles very easy on treadmill (9:58), streaming yoga, and 4 miles very easy on treadmill (9:43).
                              Th: 90 minutes pool-running and upper body weights/core. ART appointment in afternoon.
                              F: 11 miles on treadmilll, with 4x7:30 at tempo effort with 90 second jog between. Tempo effort was at paces of 7:26, 7:23, 7:23, and 7:19. Followed with leg strengthwork.
                              Sa: 7 miles easy on treadmill (9:55), streaming yoga, and then 5 miles very easy outside (9:45) plus drills and four strides.
                              Su: 15 miles progressive, split as the first 5 miles averaging 9:31 pace, the next 5 miles averaging 8:21 pace, and the next 5 miles averaging 7:30 pace, plus a mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.

                               

                              I spent a lot of time on the treadmill this week, due to snow and ice, but was able to get out for Sunday's run. A small bit of sleet during that run, but the cold rain held off until I was done.

                               

                              Thursday I saw an ART specialist. His theory is that I've got knotted psoas muscles that are impinging on my femoral nerve (front of the leg) and also pulling on the vertebrae and irritating the nerves that extend from there. This makes a lot of sense to me - especially since my symptoms seem to get better the longer I run, which is consistent with things being stretched out as I run.

                               

                              He did about 45 minutes of work on me, and I certainly felt more improvement on Friday than I have from anything else I've tried. So I'm going to see him regularly for the next few weeks and see how that works for me.

                              Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                               

                              And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                              ccoakley


                                All these runs are so far and fast in metric, I can see why you guys prefer it. 

                                 

                                Mark, sounds like a really good but fun workout

                                 

                                James, wow 46 mi while still nursing some injuries is very impressive.

                                 

                                Watson, nice week.  Fun that your wife is running too.

                                 

                                Flavio, I think having 2 small kids has trained me well for eating while standing/moving around. The standing desk sounds very cool, hopefully it helps.

                                 

                                Fred, great job on the 5k!

                                 

                                Steve, very solid week looks like you're very close to being recovered completely.

                                 

                                DW, I like how you do your LRs as a progression.  Very encouraging results, hope things continue to improve.

                                 

                                I had a very good week.  Ran some MP miles for the first time in weeks and had my super long training run that I'm still feeling great about.  I'll probably cut out most speedwork for the next 6 weeks and just focus on lots of easy effort runs and ramp up my mileage.

                                 

                                Weekly for period: From: 01/03/2022 To 01/09/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                01/03 Treadmill kinda day 6.50 10.46 01:09:07 10:38 06:36 0
                                01/05 Morning Run 8.90 14.33 01:35:14 10:42 06:39 154
                                01/06 5 @ MP 7.61 12.24 01:11:31 09:24 05:51 151
                                01/07 Morning Run 6.21 9.99 01:03:27 10:13 06:21 194
                                01/08 4 hr training run 🥪 🧁 23.21 37.35 04:12:20 10:52 06:45 617
                                01/09 Recovery 5.21 8.38 01:00:51 11:41 07:16 154

                                Total distance: 57.64mi

                                5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)