The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 359 times)

watsonc123


    I saw the  mile race.  It shows how good Steve Cram was, given track and shoe improvements, he still has the Europe record!

     

    Hash and Darkwave - nice weeks

     

    Steve - nice week. I wasn't able to make it, sorry. I new quite a few people running it. I have slip streamed people before!

     

    My week was pretty good.  Saturday's session was quite hard, with the last rep being a challenge to say in the pace range of 4:20 to 4:40km range (very roughly marathon pace).

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

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    13/06 Afternoon Run 3.12 5.02 00:29:12 09:22 05:49 0
    15/06 Morning Run 0.99 1.60 00:09:00 09:05 05:38 0
    15/06 Afternoon Run - 3 * Kingsley Heights Water Tank 8.26 13.28 01:21:35 09:53 06:09 356
    16/06 Evening Run 3.11 5.01 00:27:53 08:58 05:34 2
    17/06 Afternoon Run 3.12 5.03 00:28:11 09:02 05:36 0
    18/06 Morning Run - 4 * (10:00 Steady & 10:00 Easy) 12.28 19.77 01:40:02 08:09 05:04 42
    19/06 Football Ref - Girls 18th Grade 1st Half 1.29 2.08 00:16:29 12:47 07:55 0
    19/06 Football Ref - Girls 18th Grade 2nd Half 1.62 2.60 00:19:57 12:19 07:40 0
    19/06 Afternoon Run 5.83 9.38 00:51:59 08:55 05:33 17

    Total distance: 63.76km

    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

      Piwi - You’re doing pretty well. Now go race something LOL

       

      DW - I’m fascinated by those trees with the orange leaves. When I visited the White House I think I only took pictures of the trees across the street.

      That hill + track is a killer workout. I suppose the hills kill your legs so you gotta learn to still run fast on very tired legs, which simulates the late phases of the mile to 5k races.

       

      Steve - It seems like you had a great experience and kudos for your pacing generosity.

       

      Watson - I’ve been studying AWS more and more lately, especially the part around networking is TOUGH. I hope you’re swimming in dollars for all the time you put into all those AWS certifications.

       

      Kiwis - Thor from onceuponasaga.dk (https://www.instagram.com/onceuponasaga/) is arriving soon in Auckland, making NZ country 197 out of 203 in his epic voyage.

      His boat had been drifting on the bay of Plenty near Tauranga for 17 days while waiting due to congestion at the port of Auckland.

      You will likely hear about him on the TV/radio in the next few days. I know you couldn't care less 😂

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

      Up next: Some 5k race in September

      Tool to generate Strava weekly

      screenshadow


        Marathon is cool, especially nutrition, before I did not pay much time to it becauseI spend a lot of time at opencart template of the computer.

          And...because turnabout is fair play - Hash - what is the #Freddy Krueger?

           

           

          DW -  I think it was James that put up a link to a run named IceCreamSandwich. I followed it, and it took me to a bunch of colourfully-named runs by Lauren Fleshman. I'm slowly working my way through those workouts, as it's nice to something a bit different. Here's the link to her workouts on Strava Stories - Lauren Fleshman Workouts

           

           Thanks for the info on the memorial. Stunning pic as well!

          50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

          2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

          2022 Races: NZ Road Champs 10km Sept 4th - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

           

          zebano


            Hey guys, been afk for a few days, at camp with my boys. Thankfully they're pretty self-sufficient there but adult numbers aren't what they need to be so I'll be sleeping there this week and commuting in during the day which will make workouts ... interesting. Anyways...

             

             

            Flavio Nice race. It sucks having to choose between leading the second pack and closing the gap to a group that you know is too fast. Rough choice but you ran a stellar time regardless. Quarter 3 is always the make or break quarter in a 1500/mile race and it hurts so good.

             

            Steve good work on the long marathon paced effort!  Running consistent into a headwind is really tough. Glad you're feeling strong at the end of that effort, it's a great sign that the pace is correct.

             

            Piwi - 10x400!!  nice effort, especially off the track which is worth a second or two.

            Yes, I watched the dream mile. Jakob is on fire right now just a stellar race from gun to tape. After some of his comments I was curious what Ollie / McSqueezy could actually do. I'm a bit miffed he never actually challenged Jakob for the lead but it's hard to be mad about a 3:47. He is super strong right now.

             

             

            Hash if I ever make it to NZ and that race is around I'm in! Wow, pie and beer. How was the Freddie? Looks like you executed really well and finished strong.

             

            Fred that's the best fathers day gift.

             

            Watson solid week, glad your healthy.

             

            DW  good week as always. I think I've asked this before but for the progression long run, is that entirely by effort or do you plan it out ahead of time? the 8:11 final section just seems slower than what you normally run. I gotta go read that article now, sounds like a workout I would enjoy.

             

             

            p.s. strava has a fair number of workout of the week articles that aren't by Fleshman though I like her naming conventions best.

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

            zebano


              I had a strong week in that I got the miles in and felt good overall but my legs don't really feel like they've recovered from race season. In short 7:30-40 feels like marathon pace and 7:10 feels like threshold and I'm just not sure that I have any gears above that right now (was running threshold at 6:45ish pre race).

               

              In bad news my right knee has been hurting going down stairs and I think it has to do with the split squats I started doing last week. I'm cautiously changing those to lunges and it was feeling better by the end of the week but I'm keeping an eye on it. One possibility I'm considering is it might just be a muscular imbalance as I'm really hitting quads, calves and adductors in particular without any hamstring work.

               

              M: 15m strength, mostly rest

              Tue 9.1 miles w/ 7:36, 7:36, 3min jog 7:12 near the end (goal was 7:40, 7:30, 3 min jog, 6:40) + 15 min strength

              Wed really easy 4.1 miles

              Thur "easy" 10.6 on trails in 90F w/ 6 short hill sprints... This was brutal and while pace was 9:29/mi this was my hardest run of the week effort wise. I made sure to run early in the morning every day after this + 15min strength

              Fri  8 mi progression from 9:52 -> 7:02, 1 mile down. This was smooth and other than the final 2 miles at M and T effort it was so much better than yesterday.

              Sat easy 4.1 mi (9:11/mi), 45 min z2 bike ride.

              Sun 13.1 mi as 7 up (8:31) + 2M (7:39, 7:35) + 1T (7:11) + 3 down (8:20) -- legs felt much much better on this effort than the very similar workout on Tuesday. Part of that is the lesser heat and humidity but I'm hoping my body is remembering how to run quickly and relaxed.

               

               

              50.1 miles

               

              A fine start to marathon training even if I'm not terribly strong right now. Next week I get to throw some VO2 work in so we'll see how the legs respond to that.

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

              ccoakley


                Flavio, still an impressive time!  Sorry it wasn't what you wanted.

                 

                Steve, very nice MP HM!  Curious, how much of a difference do you think running it as part of a race as opposed to just 13 @ MP on your own made?

                 

                Hello to everyone else.

                 

                I'm starting to think of June as my lost month.  Between recovering from covid, dealing with 3 weeks of quarantine, the heat, and some major changes in my non running life(my remote work agreement fell through and I'm quitting my job which I have VERY mixed feelings about) I have completely lost my running mojo.  I'm still not quite back to 100%, just seem to get more tired more easily.  But more than physical I've lost my drive.  I've done a few 30-45 min runs but my heart just isn't into it.  I will continue to read but probably shift into lurking status until I have something worth posting about.

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

                 

                 

                zebano


                  CC - I'm sorry to hear that and I hope you re-find your love of running at some point. Don't discount how hard it is to enjoy running when you're not 100%. I hope you're back soon.

                  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

                    CC - I'm sorry to hear that and I hope you re-find your love of running at some point. Don't discount how hard it is to enjoy running when you're not 100%. I hope you're back soon.

                     

                    I agree (both the sympathy and the comment on running).  When I'm struggling to get a run it, I sometimes try to do something different: a new route, an odd distance, anything to make a change.

                    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): Grete's Great Gallop 10k, 8/27
                    Fredford66


                    Running Musician

                      DW - Must be cool to hear the marine band practicing there.  I heard a small group from the army band perform near the 9/11 memorial once.  It struck me that a small group, not even playing loud individually, were projecting their sound very well because they were absolutely in tune with each other.  Even being off a little bit can dampen a group's sound, but they were so clear it was a joy to hear.  Interesting insight about going from hard hills running to hard flat running.  (I did the extra 1.5 miles, by the way.)

                       

                      Piwi - Yes, it's great to be able to do adult things with my kids.  As to arm strength, I have very, very little.  I'm around 93 kilos and though I haven't tried in a while, I'd be lucky to bench half that.

                       

                      Steve - I think it's wonderful that you helped another runner PR.  I can't say I've ever felt the benefit of drafting someone, but perhaps I'm not going fast enough or getting close enough to someone in front of me.  Or maybe I'm just not able to notice.

                       

                      Mark - Interesting that your Father's Day is in late winter vs. our late spring date.  It was nice to run with my son and it was actually about halfway through the run that he got around to saying "Happy Father's Day."

                       

                      Watson - Nice week of running.

                       

                      Zebano - I hope the camp beds aren't too rock hard (that's how I remember them being).  An opportunity for trail running?  Or is that perhaps not a good idea with a sore knee?

                       

                      Easy run for me today.  Hoping to have a good workout with my RP at the track tomorrow.

                      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): Grete's Great Gallop 10k, 8/27

                        Fred your a big dude. How tall are you ?

                         

                        Watson the 80s were such a golden era for the mile. I love watching the old races.

                         

                        Zeb nice job on hitting 50 mpw. Hope that knee improves. That's the danger of strength training.

                        Ollie Hoare does a YouTube channel called The Coffee Club with Morgan MacDonald and Geordie Beamish so it will be interesting to hear his breakdown of the race.

                         

                        Caitlin that's a rough few weeks. Pretty understandable why you felt blah about running. It's usually vanity that re motivates me. I start putting on weight as I'm eating like I'm still running high mileage.

                         

                        Flavio I live in Tauranga so checked that dude out. Quite an adventure !

                        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 "      

                         

                        Fredford66


                        Running Musician

                          Fred your a big dude. How tall are you ?

                           

                           

                          6'2", or 1.88m.  I'm at least 10 pounds/5 kilos overweight, possibly as much as 20/9 (but I'm 30 pounds/14kg lighter than when I started running 7 or 8 years ago, and that's a big drop at my age).  I also have relatively short, thick legs.  All in all, not a runner's build, but doesn't mean I don't enjoy it.

                          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): Grete's Great Gallop 10k, 8/27
                          Marky_Mark_17


                            CC - I'm sorry to hear that and I hope you re-find your love of running at some point. Don't discount how hard it is to enjoy running when you're not 100%. I hope you're back soon.

                             

                            Totally agree with this.  I've heard the fatigue from Covid can linger for a bit so maybe you're battling a bit of that.  Hopefully things come right soon.

                             

                            Zebano - what part of your knee is niggly?  I have a bit of experience on that front.  Split squats can definitely trigger some things.

                             

                            Piwi - they were great times for Kiwi runners too with Quax, Dixon, Walker, Roe etc.

                            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"

                            darkwave


                            Mother of Cats

                               

                               

                              DW  good week as always. I think I've asked this before but for the progression long run, is that entirely by effort or do you plan it out ahead of time? the 8:11 final section just seems slower than what you normally run.

                               

                              Entirely by effort.  the 8:11 was because I was having a slower than normal day 

                               

                              Funny that you posted about a muscle imbalance - I've been thinking that I may have one myself, where my hamstrings are much weaker in proportion to my glutes and quads.

                               

                              Nice week BTW - some solid workouts in there.

                               

                              Caitlin - sorry about the rough month - that is a lot.    I think that running should never be a chore - it (and we) can wait for you until you are ready.

                              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.

                              watsonc123


                                 

                                Watson - I’ve been studying AWS more and more lately, especially the part around networking is TOUGH. I hope you’re swimming in dollars for all the time you put into all those AWS certifications.

                                 

                                 

                                My Security Specialty expired in April.  I've been meaning to resit it, it's just been a struggle finding prep time.  The Networking Specialty is very difficult, I passed it late 2021, I know a few strong technical people who failed that one.

                                 

                                Caitlin - just do runs that you enjoy right now.  Given all your life stresses right now (incl. Covid recovery), don't make running a stress.

                                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)