The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 421 times)

JamesD


JamesD

    I had a similar experience yesterday afternoon on an easy run, although because it wasn't a race effort I just felt somewhat uncomfortable and like something was not right.  Temperature was 98/37 and TDP was 171, which is the highest I've run in since I started looking at that number.  Only went 5 miles because I didn't want to stress my hamstrings, but it would not have been a good idea to go any farther.  When I got home, I was about 5 pounds lighter than when I had weighed myself a few days ago.  Didn't have any trouble sleeping last night, though, and sometimes I do after longer runs in afternoon heat.

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

    '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

    zebano


       

      Taper madness may or may not be here....

       

      Go run 10 miles that will take care of it. I know it's how you taper but taking the day before a race off is crazy to me. Short run + strides to get the muscle tension cranked up seems to work wonders for me. Go destroy that pecking order

       

      Glad you found what you wanted in a coach.

       

      Has anyone done the weigh yourself -> go run -> weigh yourself test? Does knowing your sweat rate actually help?

      1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

      Fredford66


      Running Musician

         Has anyone done the weigh yourself -> go run -> weigh yourself test? Does knowing your sweat rate actually help?

         

        It's not uncommon for me to lose 2 - 3 pounds on a run of 5 miles or more in warmer weather.  I don't know how that helps me except if I lose more then I know I didn't drink enough along the way and if I lose less then I was probably dehydrated to start, so it's more about changing my future behavior.

        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

        Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
        flavio1980


        Intl. correspondent

           

          I know it's how you taper but taking the day before a race off is crazy to me. Short run + strides to get the muscle tension cranked up seems to work wonders for me. Go destroy that pecking order

          Yeah I have the opposite problem, I have muscle tension to the max, and running fast requires relaxation, if you tense up you lock up. I suppose I could run the day before, I did run the day  before my marathon last year 😁

          Thanks, I'm happy to race for real and hope to better my PR which is from a time trial due to a race cancelation at the time.

          PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

          Up next: 10K Family race

          Tool to generate Strava weekly

          Fredford66


          Running Musician

            Yeah I have the opposite problem, I have muscle tension to the max, and running fast requires relaxation, if you tense up you lock up. I suppose I could run the day before, I did run the day  before my marathon last year 😁

            Thanks, I'm happy to race for real and hope to better my PR which is from a time trial due to a race cancelation at the time.

             

            Best of luck to you, Flavio.  I hope you have a great race and that you also enjoy yourself at the event.

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

            Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
            JamesD


            JamesD

               

              Has anyone done the weigh yourself -> go run -> weigh yourself test? Does knowing your sweat rate actually help?

               

              I did it once last year.  Lost 3.6 pounds (2.7%) during a two-hour run in mild conditions (67/19 with 45% humidity).  I guess it's good to know what's normal and what's not, but I haven't done it since.

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

              '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

              Marky_Mark_17


                All the best Flavio!

                 

                Zebano - I've weighed myself before and after summer runs but mostly just out of interest.  For longer runs and workouts, can be 1 to 1.5kg (2.2-3.3 pounds) so similar to Fred.

                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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                Up next: Speights West Coaster, 10 Dec

                "CONSISTENCY IS KING"

                SteveChCh


                Hot Weather Complainer

                  Good luck Flavio, and JMac who is only a few hours away from a start after an insane 24 hours.


                  I’m in Wellington for the race/workout tomorrow. It’s great to see how excited they are to have the event back for the first time since 2019. It’s cold and wet now but the forecast is much improved with the rain supposed to clear about 6am, and the wind only supposed to get up to 22km/h. That would be a bit niggly if I was racing but should be okay for a workout, assuming that forecast is right.

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

                  Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, 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:  Christchurch Marathon April 16, 2023, New York Marathon 2024

                    Steve I hope you have a great marathon pace workout. I see Mr Parsons is down there 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 "      

                     

                    SteveChCh


                    Hot Weather Complainer

                      Thanks Piwi - Yep, Dave is here but being pretty coy. His name isn’t in the entry list, I think he might be pacing someone

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

                      Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, 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:  Christchurch Marathon April 16, 2023, New York Marathon 2024

                      darkwave


                      Mother of Cats

                        I'm late, but GOOD LUCK FLAVIO!

                        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.

                          All the best, Flavio & Steve!!!

                          50+ age-group PBs:  Half Perish 1:28:11 (Sept '22 - Sandy Point Off-Road Half) - 10km 37:52 (2022 Wellington Road Champs); - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

                          2022 Goals: Half Perish 4:00 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

                          2022 Races: Whanganui 3 Bridges - Dec 11th

                           

                          JamesD


                          JamesD

                            Good luck, Flavio & Steve!

                             

                            I’ve been going shorter hoping my hamstrings will allow that before I take a break for our Dallas trip starting on Wednesday.  They seem to be doing a bit better on the reduced mileage, but they still aren’t 100%.  As I noted earlier, it was ungodly hot when I ran Wednesday afternoon, though I was surprised my pace was as fast as it was considering how slow I felt.  In comparison, Saturday’s run at the same pace felt easy and the temperature felt pleasantly warm despite being objectively pretty hot, maybe because there was more shade & wind than on Wednesday.

                             

                            Sun - 5.2 miles very slow TM (60 mins) + 0:40 walk breaks/6:00

                            Mon - 32 minutes swimming

                            Tues - 5.2 very slow TM (60 mins) + 0:40 walk breaks/6:00

                            Weds - 5 in park @ 8:16, temp 98/37, TDP 171

                            Thurs - 5.2 very slow TM (60 minutes) + 0:40 walk breaks/6:00

                            Fri - 32 minutes swimming

                            Sat -  5 in park @ 8:17, temp 89/32 TDP 159

                             

                            Total - 25.6 miles, YTD Average: 36.8 mpw



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

                            '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

                            watsonc123


                              A late good luck to Flavio and Steve.

                               

                              Flavio - both Steve and your races are missing from page 1.

                               

                              James - good week.  You've probably posted this already, but are you seeing anyone re your hamstring?  Is it tendon or muscle?  I injured my left hamstring (muscle) start of 2020 and it's still a niggle now.

                              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), full 3:13:55 (Sep 2022)

                              flavio1980


                              Intl. correspondent

                                Steve - have a great race/workout!

                                 

                                James - Ditto to Watson said, is there any professional in your area that can help with the hamstring issues.

                                I remember you went to a physio in the past, did that not work out?

                                 

                                Weekly for period: From: 13/06/2022 To 19/06/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                14/06 Morning Run 4.97 8.00 00:40:49 08:13 05:06 83
                                15/06 Race rehearsal 4x400@race pace w 30s rest 3.32 5.35 00:25:39 07:44 04:48 37
                                16/06 Morning Run 4.93 7.93 00:40:04 08:08 05:03 79
                                18/06 5:02.85 no PR 😐 0.95 1.53 00:05:02 05:18 03:17 0
                                18/06 Cool down - farewell to the Escalante racers 2.14 3.45 00:18:45 08:46 05:26 12

                                Total distance: 26.27km

                                 

                                1500m at the Portuguese national master athletics championships - Race report

                                Result: 5:02.85 - 14th out of 17 runners.

                                Preparation for this race was very, very short, only 40 days. I knew it was not enough time but this was by far my best chance at a PR with a very strong field.

                                I've done my best during the training sessions and as usual I have enjoyed the 1500m workouts.

                                As the last workouts flew by I knew I was lacking a bit in fitness as I was gasping for air after repeats, way more than the last time I trained for the 1500m.

                                But I figured on race day with the adrenaline and running on an athletics track I could perhaps run a bit faster.

                                I got there about 2 hours before my race, picked up my BIB then realized they weren't giving out pins. So I walked around, then saw a hut for a runner club and asked if any of them could lend me some pins to pin my bib, one runner generously lent me his pins. After the race I walked over there and returned them.

                                I had noticed there was a big watch close to the finish line so I wouldn't need to look at my own watch to see the splits, I could just look at that one.

                                I got to the calling chamber and started warming up and I just couldn't believe how much pop I had on my legs, it's like I had rockets behind me. I was feeling super light and strong.

                                We went over to the start line and I could see that this was going to be a very strong race.

                                We line up and off we go. The start is very fast and it's amazing to run with such fast runners. I'm about in the penultimate place but soon pass the runner ahead of me to try to catch the group ahead. I crossed the 300m mark in roughly 54 seconds, which is about 5 seconds faster than I should.

                                I know this impacted my final result, but I can see easily that there was no PR for me today.

                                I'm still running strong and chasing a runner and passing another one at this next lap trying to catch the group ahead. I never quite catch them and run a not so great lap.

                                700m mark in 2:14

                                I was supposed to cross this one in 2:17 so I thought, okay, I might still make it, I just need 2:40 for 800, that's perfectly doable.

                                However the 3rd lap comes to take your soul as usual and I was still thinking I was running fast but when we got to the 1100m mark I saw a 3:39.

                                Uh oh, that means trouble, now I needed a 1:15 400 to beat my PR and I had just run a 1:25. There at that moment I probably knew I wouldn't PR today, but I honestly wasn't thinking much at that time, not enough oxygen going to the brain for maths.

                                Last lap I gave it my all and tried to pass the guy ahead of me but he was able to hold me off just enough.

                                Laps were:

                                0:54, 1:20, 1:25, 1:24

                                I then proceeded to run the 2 miles back to town to cool down, in this case, to cool my head down as I was so pissed off LOL. It worked well, I'm now at peace with it and ready to start some 5k training, where I will once again try to better my 5K PR (17:56) in some race in September or October.

                                PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                                Up next: 10K Family race

                                Tool to generate Strava weekly