The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 335 times)

Fredford66


Running Musician

    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.

     

     

     

     

     

    I'm not sure they will allow the virtuals for corrals.  I'll have to wait and see.  They are offering a lot more virtual races these days.

     

    My son likes the idea of doing the Gridiron with me because it starts at 9:00, rather than the 8:00 start he just endured for the 10k.  I don't know why NYRR insists on starting so many races at 8:00.  The train line my town is on doesn't even run early enough for me to get there via rail (like you with AMTRAK).  NYC Runs seems to have no problem starting their Central Park races at 9:00.  (Of course, in summer a 9:00 is rather late.)

    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): Italy Run 4M, 7/16; Run for the Pizza 5k, 7/18
    Marky_Mark_17


      Caitlin - saw your long run on Strava, wow that was really impressive.  Nice week!

       

      Watson - yeah that was probably it.  Pretty small sample size but interesting to see how different shoes had quite variable impacts depending on the runner.  Personally I think the VFs make a big difference for me so I may well be a bit biased on that front.  Anyways good week.

       

      James - an achilles niggle to add to your collection!  Good job getting it done.

       

      Flavio - those standing desks made a big difference for a couple of my colleagues, hopefully it does the same for you.

       

      DWave - the 'ons' were around 10k pace (sometimes a little quicker), and the offs were around MP (to start with, at least, they got slightly slower on the last couple of reps).  Certainly sounds like progress with that specialist you saw, great news.

       

      Steve - I'm actually finding Jan to be not as bad as Dec was so far... it's certainly warm but the stifling humidity seems to have eased a little.  But we're still not even halfway through summer so who knows.  Anyways good to hear you seem to be over the shingles now, and nice week.

      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"

      JMac11


      I spilled the milk

        Fred I agree - in the winter every run should be 9:00. In the summer, I want every run starting by 7:30. I didn't know that about nyc runs because I was going to make the point about it just being too late for a race in the park. Maybe nyc runs has smaller fields? I'm not sure.

         

        I was going to do a Brewery run that morning but maybe I'll have to switch over to thile gridiron!

        5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

         

        Next Race: Grete's Great Gallop 10K (8/27)

        watsonc123


          Steve - I should have posted this earlier, so sorry for the late notice.  I'm briefly in Christchurch this week, any chance of a Wednesday morning run at Hagley Park?  Time in the morning, I'm fairly flexible, but ideally 8:30am or earlier to avoid the heat.  Preferably easy, but I could do a workout if that's in your plan?

           

          Mark - individual variances exist everywhere, certain workouts tend to work better for different runners, strength exercises, learning styles etc.  You're a high responder to the Next %, but (I could be wrong) for Piwi the improvement was much less.

          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)

          SteveChCh


          Hot Weather Complainer

            I'm back in the office from tomorrow so would need to be about 5:30am, which to be honest, I don't think I've got in me this early after the break!  I do plan to run in Hagley Park after work around 5pm though.  I'll be doing about 16-18km in a workout, but I'm not sure how that looks yet, I've got a session with the coach tomorrow night.

            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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

            Running Problem


            Problem Child

              Fair amount of exercise this week. Didn't feel like running on at least two days. Saturday's run was COLD. I tried using the Garmin Course twice and both times had problems (user error?) with navigating myself on a course I designed. I see the use in continuing to try it, and giving up on it just seems too easy. Still trying to have fun with running during the week, and also trying to figure out how to train for upcoming races. Unsure what impact walking the dog has on things, and it's included here because why not. Perhaps it's helping the muscles relax, and perhaps it's just making me pick up the poop more frequently than weekly/never.

               

               

              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 That time it was business casual. 3.69 5.93 00:33:03 08:57 05:34 207
              01/04 That time I’m just out here living my best life. 1.48 2.38 00:12:59 08:46 05:27 49
              01/05 Morning Walk 0.71 1.14 00:16:32 23:17 14:30 13
              01/05 That time being old makes you an asshole. 6.23 10.03 00:51:06 08:12 05:06 299
              01/05 Extroverted vs. speedy. 1.09 1.75 00:27:41 25:24 15:49 20
              01/06 Petaphysical vs psychological 1.30 2.09 00:26:41 20:32 12:46 49
              01/06 That time you hear me talking bout checkbook, credit cards, mo’ money… 9.74 15.67 01:18:47 08:05 05:02 85
              01/07 That time I needed to be the arrow. 5.72 9.20 00:50:03 08:45 05:26 692
              01/07 Treadmill desk vs. Mobile office 1.47 2.37 00:29:43 20:13 12:32 46
              01/07 Never starting vs Always quitting 1.00 1.61 00:22:11 22:11 13:47 33
              01/08 That time I felt like a teenager. 10.55 16.97 01:26:24 08:11 05:05 72
              01/08 That time the truck was starting to feel warm. 0.08 0.12 00:00:39 08:08 05:25 0
              01/09 That time it was both long and short. 9.34 15.03 01:13:39 07:53 04:54 499

              Total distance: 52.39mi

              Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

              VDOT 54.9

              5k19:35 | Marathon 2:56:07

              watsonc123


                Steve - no worries.  I won't be able to make that evening.

                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)

                  Piwi nice week

                  Fred nice job getting your son out there i remember running with my son I enjoyed all the time we had together.

                  ccoakley excellent week and nice work on that training run. looking forward to seeing you take on that 12hr run and shoot for 50 miles.

                  Mark nice week as always

                  James Nice week you continue to be really steady with your weekly training

                  Watson nice week as well.

                  cc4 sorry about the race I hate winter.

                  Steve Solid week too

                  DW great job on that 15 miler yesterday

                  RP nice week

                  Flavio hang in there

                   

                  my week

                  Most miles in a week in about 6 months but continue to come along...

                  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 Afternoon Run 5.26 8.46 00:49:29 09:24 05:51 72
                  01/05 Evening Run 4.05 6.52 00:37:52 09:21 05:48 79
                  01/06 Evening Run 5.25 8.45 00:44:25 08:28 05:15 72
                  01/08 Afternoon Run 10.51 16.91 01:31:51 08:44 05:26 400
                  01/09 Morning Run 5.25 8.45 00:53:13 10:08 06:18 72

                  Total distance: 30.32mi

                  PR's

                  1m  5:38 (2018)

                  5k    19:59 (2019)

                  HM  1:33:56 (2018)

                  FM  3:23:07 (2018)

                  arunnerd


                  Roads Scholar

                    cc0 - You totally got this.  Ultra running is about 80% mental fortitude and you clearly have that.  The other 80% is physical.    I did finish my one and only 50m but with only about 50/50 capacity on each, ultra running wasn't for me.

                     

                    dw - I totally admire your dedication working through issues you are forced to deal with.  You find a way.  I especially like hearing your thinking process as you reason things out.

                     

                    cfarr - nice week, looks similar to mine.  I have also been building back up over these past 6mo so it gives me confidence that I am probably doing things right if you are pretty much at the same mileage as me at this point.  You are running much faster than me though.  My pace is ~10.5.

                     

                     

                    My week was 35mi, all easy except for some modest hills in my 12mi long run.

                    I strive towards laconic wit, my wife says I'm halfway there.

                      

                    arunnerd.blogspot.com

                    cc4life07


                    Wind is not my friend.

                      ccoak -  Great running!  Ultra runners always amaze me at their ability to just go forever.  I can't imagine the mental fortitude it takes to do some of those long runs.  Absolutely amazing.

                      Fred - Must be awesome to get out there with your son to run.  Mine is 11 and he's doing xc/track for his youth team so I get to run with him for a mile or two every once in a while.  I know those are some good memories.

                      Arunnerd - I love the math. 80% mentality and the other 80% physical.

                       

                      My half marathon training plan starts this week mainly based on Macmillan.  No clue how it'll work but we'll see as the goal is break 1:23 in the Half Marathon on 4/2 (12 weeks away).

                       

                      Monday - 45 minutes easy

                      Tuesday - 60 minutes, with fartleks of 2 min on, 1 min jog

                      Wednesday - 50 minutes easy

                      Thursday - 45 minutes with Hills (6 Reps) within

                      Friday - 50 minutes easy

                      Saturday - 100 minutes Long Run

                      Sunday - 45 minutes easy

                      "Current" PRs

                      5K - 18:00 (4/19)   |   HM - 1:19:28 (4/22)

                      Next Race: A 5K of some sort (Goal: Sub 17:30)

                      Running Problem


                      Problem Child

                        cc Don't be afraid to do speed work leading up to the race day. It will help break up training with just easy runs, and just like with marathons it can help. I've thought about trying to do the Goggins 4x4x48 challenge and every time I do I find an excuse to prevent me from doing it. The multi hour timed runs are just so difficult from where I sit. Not knowing the final distance, and just the time...it's like basing my long runs on time and I had mental problems with that almost to a point of sandbagging the run to hit an even number of miles.

                         

                        Flavio I hope you get some strength back. Are you going to try and get a PR in the half this year? Maybe an even 80 mintes?

                         

                        Fred I've often wondered why some races start at different times and part of me is convinced it is due to when the RD runs, and part of it is what the city allows them to do with closing roads. 9am seems like it would be more for the casual jogger, and 8am seems more like a serious runner would do it. After awards, and medals, plus hanging out with friends it's almost noon with a 9am start.

                         

                         

                        cc4 Best of luck with training. Hopefully it all comes together on race day.

                        Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                        VDOT 54.9

                        5k19:35 | Marathon 2:56:07

                        CommanderKeen


                        Aspiring Hobby Jogger

                          Fred - Good that he spoke well of it afterwards. I can't recall many races that I've "enjoyed" while actually running the thing. That always comes later. Well, usually...


                          Oakley - 7 minutes to eat a sandwich is fairly quick even without walking! Glad the training run went well.


                          Mark - Nice week. I'm completely unfamiliar with Endura so I'm not sure I could help with a comparison/replacement.


                          Watson - Good week, too.


                          Flavio - Glad your lungs are back at least, and here's hoping for good work regarding your back issues as well.


                          Steve - Nice week and I'm glad the shingles fatigue seems to be gone. Heres to rapid improvement from that!


                          DWave - Solid week. Awesome that the ART guy seems to have a solid theory about your issues and you're seeing results from it.


                          JMac - Starting runs by 7:30 or 9? I need almost all of my runs done before 7:30! Our lives (running ones, at least) seem to be quite opposite.


                          I managed another decent build week, with one rust-buster workout. Now to start building back to my more typical mileage and build some workouts as well.

                          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 2 deer (2 strides) & 1 owl 6.15 9.90 00:51:32 08:23 05:12 253
                          01/04 Wind 8.05 12.96 01:07:53 08:26 05:14 482
                          01/05 5x 3 min medium, hard, easy 9.25 14.89 01:07:12 07:16 04:31 217
                          01/06 The animals are smart enough to stay out of the wind 6.05 9.74 00:51:57 08:35 05:20 367
                          01/07 5 deer (5 strides) & a chorus of coyotes 8.06 12.96 01:07:07 08:20 05:11 463
                          01/08 Morning Run 14.05 22.61 01:53:22 08:04 05:01 0
                          01/09 I didn't know there were wild pigs around here. Or at least used to be. 5.05 8.13 00:44:50 08:53 05:31 262

                          Total distance: 56.67mi

                          5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                           

                          Upcoming Races:

                           

                          Wurst Race Half - 10/8

                          CIM - 12/4

                          ccoakley


                            Thanks everyone for the words of encouragement.  It’s been a minute since I’ve had an ambitious running goal and I’ve forgotten how fun it can be.

                             

                            Fred, a post-run celebratory beer after a 9am start seems legit but after an 8am start might be pushing it, unless it’s longer than a 10k so I'd prefer the later starts

                             

                            RP, the Garmin course navigation does take some practice using and every so often just does weird stuff.  I’m the exact opposite on the distance vs time mentality.  If I’d known I had a 23 mi run Fri night I 100% would have self-sabotaged.  I think for me running for time takes the pressure off of pace.  Running faster doesn’t make it over with quicker and running slower doesn’t prolong it.  It just is what it is.  Nice week, what is your next race?

                             

                            Cfarr, nice steady progress

                             

                            Arunnerd, I like your math.  Nice job taking your comeback slow and steady, that can be so hard to do!

                             

                            CC4, good luck with the training plan.  1:23 is just unfathomable to me, so so impressive!

                             

                            Keen, looks like you’re building back nicely.

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

                             

                             

                            Marky_Mark_17


                              Caitlin - ultra's blow my mind!  Honestly a marathon was plenty long enough for me, I can't really get my head around a 50-miler.

                               

                              RP - I'm impressed that you manage to come up with names for your runs AND the dog walks.

                               

                              Arunnerd - what about the other 30%? Haha.

                               

                              CC4 - +1 for RP's recommendation about throwing some speedwork in there close to the race.  Can really help with pace and cadence.

                               

                              Keen - Heh, I almost beat you on mileage this week but... not quite... and it'll possibly be my only chance this year if you get back to your usual levels!

                              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"

                              SteveChCh


                              Hot Weather Complainer

                                Caitlin - That long run was very impressive.  Great to hear that having a goal builds your excitement.  I'm approaching my marathon goal the same way, although in the last 2 weeks some of the heat has made me realise what a challenge I have ahead of me.  Last year my peak training was in May which is perfect running weather here.  January and February, not so much.  Also, after a race there are no rules what time you can have a beer.  Admittedly, I only do that after a half.

                                 

                                Mark - I figured the weather must have been slightly better, a distinct dropping off of the complaining lately!

                                 

                                Watson - Sorry about that.  I might be ready for 5:30am running soon, but I've only returned to good sleeping in the last week and even though it's great I'm sleeping mostly through the night, I wake up completely out of it.  I think as I catch up on the missed sleep I'll start waking up more refreshed.

                                 

                                Keen - Nice week.  I was a little surprised to see a treadmill run but often forget you get real winters up there.

                                 

                                CC - That's a lofty goal and will add my support to getting some speed in there for the next few weeks.

                                 

                                RP - I'm already getting psyched about a boozy post-race day in Queenstown.

                                 

                                CFarr - A journey of a thousand miles starts with a single step...good to see you building up again.  You've been there and done it before.

                                 

                                Fred - That sounds like brutal conditions, definitely the sort of race you enjoy more once it's over.

                                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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022