The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 390 times)

CommanderKeen


Aspiring Hobby Jogger

    There aren't that many states in the US in which a lawyer is required to buy/sell a house, and from those I know who have gone through that process it's always a huge pain compared to what I've experienced.

     


    Flavio - How many miles are you getting out of a pair of Escalante Racers? I've got around 300mi/500km on my current pair and the soles are looking quite worn already.

    5k: 18:05 8/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

     

    Upcoming Races:

     

    Wurst Race Half - 10/8

    Toyota Music Factory Half - 11/13

    CIM - 12/4

      Mark, Hash as far as the coach I have talked to Without limits  www.iamwithoutlimits.com/coaches/matt-hammersmith

      had a good conversation with Matt he is local to the upstate and director of without limits Greenville. He is also a race director and Co owner of Go Green event management and timing.  I have ran into him a few times at local races and follow his organization on Facebook.

      Not a lot of choices around here, so I believe I am going to go with him as he seems to have the most experience.

      Piwi Guam was great just did not get to spend enough time there and my son was still working so we only got to spend minimal time with him but we enjoyed the beaches and the time we had.  Congrats to your Wife on the 52k too! awesome job!

      Fred Nice job on the 4 miler great RR and nice chart too!

      Keen way to utilize the Sticky Wicket and Steve thanks for Hit for 6 I'll have to try and toss those out at work sometime.

       

      I believe I have successfully made the transition to morning runs through the week.

       

      last week for me was upper 30's steady progress

      still trying to figure out all my little issues with feet and tightness.

      specifically working on my feet and what I have been doing has significantly helped I also got new shoes (back in Brooks Ghost) I am enjoying most all of my runs now with little if any issues with my feet

      I hope the increasing my speed and stride instead of a shuffle will also help with the tightness in my glutes and back

      Weekly for period: From: 06/27/2022 To 07/03/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      06/28 Morning Run 6.03 9.70 00:51:54 08:36 05:21 85
      06/29 Morning Run 6.02 9.69 00:52:49 08:46 05:27 89
      06/30 Morning Run 6.05 9.73 00:54:32 09:01 05:36 85
      07/02 Morning Run 12.26 19.72 01:53:23 09:15 05:45 495
      07/03 That time I hit Duncan park 8.15 13.12 01:20:07 09:50 06:06 190

      Total distance: 38.51mi

      PR's

      1m  5:38 (2018)

      5k    19:59 (2019)

      HM  1:33:56 (2018)

      FM  3:23:07 (2018)

      Fredford66


      Running Musician

        Cfarr - Thanks for your kind words on my race and report.  Nice job switching to the morning runs.  For me, the morning has many advantages over the evening, especially in summer (in winter, I'll admit doing my shorter runs at lunch time).  Good luck with the glutes/back issue.

         

        I met my running partner for 7 miles with 4 at HM pace. We pretty much hit the target for the 4 miles overall, but the splits were all over the place, partly due to the terrain, but also partly due to ragged pacing on my part (my RP was a bit under the weather, so in a role reversal it fell to me to keep the pace up).  Even with a 1½ mile warmup, I have trouble hitting the goal pace in the first mile and wind up making up time later in the run, which is tough when there's a ½ mile hill climb in the second half of the run.

        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): Crest Best Half Marathon, 10/9
        Fredford66


        Running Musician

          Six miles easy effort for me today, though I was moving a bit faster than usual the day after an HM pace run, which was nice.  My RP is feeling worse than yesterday, but a home covid test came up negative, so hopefully it's just some minor bug.

          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): Crest Best Half Marathon, 10/9
          Fredford66


          Running Musician

            ...continuing the monologue, I ran 6 today with my son joining me for the first four.  Usually he's rather talkative during our runs but today he was rather quiet.  In one way, that was good because he runs a bit faster, and makes me run a bit faster, when he's not talking.  On the other hand, when he's not talking he runs faster and makes me run faster....

            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): Crest Best Half Marathon, 10/9
            darkwave


            Mother of Cats

              ...continuing the monologue,

               

              That's OK - the Kiwis will start posting their weeks in a few hours....

              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.

              JamesD


              JamesD

                ...as will those of us whose running weeks end on Saturday like the calendar says.

                 

                DW - Thanks for the pro bono law school clinic suggestion.  The clinic I’ve read about in Milwaukee only helps the truly poor with divorces & landlord-type problems, and our Japanese friend still has a job.  Being a foreigner rather than a local resident may hurt too.  I hadn’t thought of law schools, though.  The Wisconsin bar association has a find-a-lawyer counseling service, and I’ll see if they know of any law school clinics.  Our friend is still putting entirely too much faith in my ability to help her.

                 

                As for 102F & low humidity in Dallas versus 90F & high in Georgia, I think they feel about the same, and the TDPs are about the same. 

                 

                The rest during our trip doesn’t seem to have helped my hamstrings much.  Also, between the trip and using the treadmill for a few days before & after, I didn’t run outside for 2-½ weeks, so I lost most of my heat acclimation.  It was hot enough during my two outdoor runs this week that I stopped after 5 miles rather than 7 both days; a few more days like that & I should be acclimated again.  Heartrate is still 5-8 bpm higher than usual on the treadmill, but it has been gradually dropping. 

                 

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

                Mon - 7 miles very slow treadmill (81 minutes) + 0:40 walk breaks/6 mins

                Tues - 28 minutes swimming

                Weds -  5 miles in park @ 8:37, temp 90/32, TDP 164

                Thurs - 6.2 miles very slow TM (72 minutes) + 0:40 walk breaks/6 mins, stopped w/tight L hamstring

                Fri - 5 miles in park @ 8:37, temp 91/33, TDP 167

                Sat - 2 minutes swimming before kicked out b/c lightning

                 

                Total - 28.4 miles

                YTD average - 34.1 mpw 

                  



                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

                Marky_Mark_17


                   

                  That's OK - the Kiwis will start posting their weeks in a few hours....

                   

                  ... you rang?

                   

                  Was a bit busy with work last week too so not a lot of posting from me.

                   

                  Hilariously I managed to get 99.99km, which I'm actually quite proud of.  I ran a little longer than planned on Wed and Sun so it wasn't intentional and I'd expected to be in the mid to high 90's.

                   

                  Did a workout Tues in the Streakfly.  They're a fun shoe for sure, a lot more responsive than the VF... but I don't think they're quite as fast.

                   

                  Weekly for period: From: 04/07/2022 To 10/07/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  04/07 That run with some more GPS hilarity 7.46 12.00 00:52:15 07:00 04:21 13
                  05/07 That run where we tested out the Streakfly 10.07 16.21 01:01:24 06:06 03:47 98
                  06/07 That run where the rain conveniently subsided just before I started 10.58 17.02 01:12:23 06:50 04:15 37
                  07/07 That run where I haven’t been that close to puking in a while 9.96 16.03 01:02:14 06:15 03:53 109
                  09/07 That run where in the dark, you can really see the lightning coming 8.83 14.21 00:53:29 06:03 03:46 101
                  10/07 That run where shuffle threw up a lot of piano-led NIN songs 15.24 24.52 01:49:35 07:11 04:28 229

                  Total distance: 99.99km / 62.14 imperial crab claws

                  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: National 10km Road Champs, 4 Sept, 34:13

                  Up next: Nelson Half Marathon, 6 Nov

                  "CONSISTENCY IS KING"

                  watsonc123


                    James and CFarr - nice weeks.

                     

                    Mark - very nice week.

                     

                    My week was pretty good.  The trail race from the week before (2hr 22) and the previous Saturday's 5k Park run plus trail run double really  caught up on me.  Sunday night's sleep was really poor.  So I ended up taking Monday off, and Tuesday was always going to be off.   So I ran Wed-Sun.

                     

                    Wednesday's run was fairly unusual for me, in that my HR was (for me) high early on, yet I hit all paces.  Today was a long trail run, which at ~2:30 is the longest run I've done for quite a while.

                     

                    This week will be a little lighter as I'm supporting someone on a long trail race.  And on Sunday, there's a race.

                     

                    Weekly for period: From: 04/07/2022 To 10/07/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    06/07 Afternoon Run - 30 Minutes Easy, 30 Minutes Steasy, 30 Minutes MP 11.16 17.95 01:30:02 08:04 05:01 37
                    07/07 Evening Run 1.64 2.64 00:14:12 08:40 05:23 0
                    07/07 Evening Run 1.65 2.65 00:15:17 09:16 05:46 11
                    08/07 Afternoon Run 3.24 5.21 00:29:30 09:06 05:40 11
                    09/07 Lunch Run 5.64 9.07 00:46:17 08:12 05:06 21
                    10/07 Lunch Run - Cannon Point Zigzag, Clarkes Creek, and down Birchville Dam 14.14 22.74 02:27:02 10:24 06:28 653

                    Total distance: 60.27km

                     

                    Flavio - please add:

                    Wellington X-Country Champs

                    8km

                    17 July

                    No specific aimed time

                    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)

                    watsonc123


                      Also a bit of strength training too, which I do (almost) every week, but don't record.

                       

                      Darkwave - I forgot to reply to you last week, sorry.  Yes, I do record the football refereeing as it's a combination of standing, walking, running (with the odd semi-sprint) so it does count to my workload.  Oddly last week, the first half Strava only showed moving time, but the second half Strava showed elapsed time.

                      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)

                      Fredford66


                      Running Musician

                        Watson - 2½ hours is a pretty good long trail run.  Good luck on your race and with your supporting role.

                         

                        Mark - Nice week.

                         

                        James - Sorry to hear about the hamstring issue; I hope it resolves soon.

                         

                        10 miles this morning with 500' of elevation (climbed up the ridge north of town and a bit down the far side before coming back) on a very nice morning, especially for July.

                         

                        38.1 miles for the week.

                         

                        Date ▼ Course Type Distance Duration Pace Temp
                        7/10/2022   Easy 10.0 mi 1:42:11 10:14 64
                        7/9/2022   Easy 6.1 mi 1:02:34 10:16 70
                        7/8/2022   Easy 6.0 mi 1:00:44 10:08 66
                        7/7/2022   Pace 7.0 mi 1:05:05 9:18 71
                        7/5/2022   Easy 4.0 mi 42:28 10:37 69
                        7/4/2022

                        Cranford Firecracker 4 Miler

                        Race 4.0 mi 31:36 7:54 72
                        7/4/2022   Easy 1.0 mi 10:11 10:12 70
                        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): Crest Best Half Marathon, 10/9
                        darkwave


                        Mother of Cats

                           

                           

                          DW - Thanks for the pro bono law school clinic suggestion.  The clinic I’ve read about in Milwaukee only helps the truly poor with divorces & landlord-type problems, and our Japanese friend still has a job.  Being a foreigner rather than a local resident may hurt too.  I hadn’t thought of law schools, though.  The Wisconsin bar association has a find-a-lawyer counseling service, and I’ll see if they know of any law school clinics.  Our friend is still putting entirely too much faith in my ability to help her.

                            



                           

                          Yeah, I'm sorry about the struggles, but not surprised.  Most pro bono clinics focus on helping the local community (understandably), so they may not be available to those who live outside of that community.    And it's well known that there is a gap in legal services, where the impoverished can sometimes get excellent legal representation pro bono, and the wealthy can afford it, but those in the middle get left out.  Some pro bono services now provide representation on a sliding scale, but that's the exception, not the rule.

                           

                          Re: TDP, I'm of the school that holds that it's not always as simple as that.  For example, I think a temp=dew point of 70 feels worse than temp of 72 and a dew point of 68, even though both have the same TDP of 140.    There's just something about 99% humidity that really sucks, once you get into the upper 60s or above for temperatures.  And I find running in 80 degrees with a dew point of 70 to be manageable, while a temp=dew point of 75 is just rough.

                           

                          Marky_Mark- interesting about the Streakfly - I was curious, but the descriptions (very bouncy and flexible) made me think that the shoe was not for me, as I prefer less bounce and mild flexibility.

                           

                          Watson - is "Steasy" a typo or an intentional blending of "steady" and "easy"?  If the latter, I like your new word and may borrow it.

                           

                          CK - you didn't ask me, but I'll answer anyway - I got just under 400 miles out of my first pair of Escalante Racers.

                           

                          Fredford - congrats again on an excellent race.  You seem to be hitting the 4M distance a lot.

                           

                          CFarr - "I hope the increasing my speed and stride instead of a shuffle"  I'm curious - do you do running drills and strides?  When I was running well, I found that incorporating those regularly helped a lot.  (and heck, I think that they're helpful now too).

                           

                          ***

                           

                          My week:

                          62 miles running, 3 hours pool-running, and 1500 yards swimming.

                          M: 90 minutes pool-running and upper body weights/core.
                          T: 12 miles, including 3x(1200, 800, 400) in 5:15, 3:25, 1:42; 5:03, 3:20, 1:39; 4:59, 3:16, 95. Recoveries were 2:4x-2:5x after the 1200s and 800s and 1:3x after the 400s. Followed with leg strengthwork, and 500 yards recovery swimming.
                          W: 11 miles (9:49), streaming yoga, and drills/strides.
                          Th: 90 minutes pool-running and upper body weights/core.
                          F: 12 miles, including a mixed workout of 3x10 seconds hard on a 6% hill, then 2x3200m on the track with ~5:30 jog (splits 14:18 and 14:10), jogged back to hill for 6 hill repeats, each lasting 20-30 seconds, with two sets of easy effort, moderate effort, hard effort, before returning to track for 4x200m in 48, 47, 47, and 47 with 200m slow jog recovery.. Followed with leg strengthwork and 500 meters recovery swimming.
                          Sa: 9 miles (9:54), drills/strides, upper body weights/core, 3 miles on treadmill (9:37).
                          Su: 14.5 miles progressive, split as first 5 miles averaging (9:38), next 4.5 miles averaging 8:23, next 5 miles averaging 7:34 and then a half-mile jog. Followed with leg strengthwork, and 500 yards recovery swimming.

                           

                          Gait is feeling much improved (though not perfect).  I feel like much of my limiter now is just lack of specific fitness, which is a good thing.

                           

                          I was really happy with that 3 mile treadmill run on Saturday.   In the past, my gait issues have been amplified by the treadmill, but on Saturday I was able to hop on and just jog three miles like a normal person without having to touch the front panel for balance occasionally.   It's a small thing, but it felt awesome to be normal.

                          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.

                          Fredford66


                          Running Musician

                             

                            Fredford - congrats again on an excellent race.  You seem to be hitting the 4M distance a lot.

                             

                            Gait is feeling much improved (though not perfect).  I feel like much of my limiter now is just lack of specific fitness, which is a good thing.

                             

                            I was really happy with that 3 mile treadmill run on Saturday.   In the past, my gait issues have been amplified by the treadmill, but on Saturday I was able to hop on and just jog three miles like a normal person without having to touch the front panel for balance occasionally.   It's a small thing, but it felt awesome to be normal.

                             

                            Yes, I've been running a lot of 4-milers.  July 4th was a 4-miler because it was the 4th, but the rest are because it's a convenient distance for the NY Road Runners to put on in both Central Park and Prospect Park.  After I finish my 9+1, I'll probably only do 1 or 2 four-milers a year.

                             

                            I'm glad to hear your gait has improved and that the TM is no longer an issue.

                            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): Crest Best Half Marathon, 10/9
                            watsonc123


                              Fred -  nice week.

                               

                              Darkwave - Steasy is a term that Seth deMoor has used.  It's a basically the quicker end of easy.

                               

                              I also think the Temp plus Dew Point measurement is not that accurate.  In that the humidity is a bigger factor.

                              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)

                              Marky_Mark_17


                                Darkwave - the Streakfly is probably still bouncy compared to most shoes... it's just that I was using the VF as my frame of reference and they were less bouncy than that!  Great to hear that the gait is improving.

                                 

                                James - sorry to hear your hamstrings are still niggling away

                                 

                                Watson / Darkwave - "steezy" is snowboarding slang also... it means effortlessly stylish (stylish + easy).  Perhaps I should describe my deadzone runs as steezy now haha.

                                 

                                Watson - impressive trail run!

                                 

                                Fred - nice work and well done on the race!

                                 

                                TDP - I always figured this to be a made-up number anyway.  The dew point alone is a much cleaner measure... it doesn't make sense to add temperature to dew point when dew point = temperature x humidity % anyway.

                                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: National 10km Road Champs, 4 Sept, 34:13

                                Up next: Nelson Half Marathon, 6 Nov

                                "CONSISTENCY IS KING"