The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 362 times)

Fredford66


Running Musician

    I ran a double today. 6 easy and 6 moderate. I needed a 12-mile day some time this weekend and the humidity was good today (vs. what it will be tomorrow and Sunday), so I decided to just get it done.

     

    The weekend will be a bit busy.  First a 4-mile race in Central Park with my RP, though we've both agreed to run it less than full out.  The race is part of our 9+1 qualification for the 2023 NY Marathon, so it's more checking a box than a test of speed or fitness.  Sunday I have a training run and am then going with the family to see the new Natalie Portman movie.  Then Monday is a 5k race that I will be running at full effort since my son and nephew are running it also (assuming thunderstorms don't cancel the race).  I can't beat either of them, but I can try not to let them beat me by too much.

    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


    Glute Force

      Hi everyone

       

      you are all still kicking ass it’s amazing; truly great. Particularly Corey wow you got fast, and Piwi super consistent. Mark is still the king. Flav going strong (hope the fires can be controlled in PT).

       

      And of course the Western states champ Scott posting funny pics & titles besides great workouts. And Commander’s animal count continuing plus Dark’s pool running of course! Almost nothing has changed. For me:  I took a 14 month break due to an injury that I feel is now under control. Will come and check in from time to time.


      Just listened to a podcast with Nienke Brinkman. Saw her running along the lake here the other day. She is this super bright student, who played competitive field hockey and transitioned to running three years ago and is now kicking ass in trail running. Reminded me of Mark. There is something to field hockey - she says it’s about having quick feet. Anyways won’t spam any longer. Hope everyone is doing well! 

      Best,

      MJ

        Fred good call on the 5ks. Should be fun and try and keep the gap close to your son and nephew 

         

        Mick welcome back. I see you're back on strava. I might have to change beer brands again incase you scold me for drinking Heineken 

        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 "      

         


        Glute Force

          Piwi They call it Horse Piss in Europe no offense 😀

           

          i thought you had converted to NZD 27 wine as from your recent tasting….

           

          anyways enjoy the weekend everyone!

          Marky_Mark_17


            Mick - great to see you around!

             

            Fred - I thought the new Thor movie was the new Natalie Portman movie haha.

             

            Me - another big week in the bag... biggest in almost 2 years.  After surviving the weather on Tuesday, couple of good workouts on Thurs and Saturday in good conditions.  It was surprisingly cold this morning for my long run and my hands were pretty cold even with gloves on.  For some reason it's always colder out in Whenuapai but it was worth it to cruise past the airbase and see a C-17 Globemaster  visiting from Australia which is approximately the size of NZ's entire air force put together.

             

            Weekly for period: From: 11/07/2022 To 17/07/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            11/07 That run where we are all space vikings 6.97 11.21 00:50:32 07:15 04:30 21
            12/07 That run with all of the weather (and I mean ALL of it) 12.44 20.02 01:20:30 06:28 04:01 272
            13/07 That run with a lot less weather and a lot more people 8.72 14.02 01:01:06 07:00 04:21 47
            14/07 That run with so many laps 13.13 21.12 01:19:42 06:04 03:46 129
            16/07 That run where it was a go-fast kind of morning 8.71 14.01 00:51:54 05:58 03:42 67
            17/07 That run with Anthrax XL and the C-17 Globemaster 17.12 27.54 02:02:08 07:08 04:26 298

            Total distance: 107.93km (67.08 imperial pine cones)

            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, 21 August

            "CONSISTENCY IS KING"

            Fredford66


            Running Musician

              Mick - Hi, I'm Frederick.  I joined while you were away, mostly because the thread no longer had a time limit associated with it.

               

              Piwi - I ran the 4-miler at a moderate effort, which was slowed by the hills and humidity.  Looking at a dew point of 74º (23C) for the 5k tomorrow, if it doesn't get cancelled by thunderstorms.  Should be interesting.

               

              Mark - Nice job on the big week.  You're right about the movie - it's just a joke going around my house for some reason.

               

              I ran 43.7 miles this week, but my big story is I hit 100 miles for the month and that extends my streak of consecutive 100-mile (minimum) months to 6 years now.

               

              Date ▼ Course Type Distance Duration Pace Temp
              7/17/2022   Easy 6.1 mi 1:04:55 10:39 69
              7/16/2022

              Italy Run

              Race 4.1 mi 37:51 9:21 74
              7/16/2022   Easy 2.0 mi 20:49 10:25 73
              7/15/2022   Long 6.0 mi 56:00 9:21 75
              7/15/2022   Easy 6.1 mi 1:03:28 10:25 69
              7/14/2022   Pace 7.0 mi 1:07:48 9:42 70
              7/12/2022   Repeats 7.4 mi 1:11:43 9:42 66
              7/11/2022   Easy 5.0 mi 52:03 10:25 62
              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
              darkwave


              Mother of Cats

                Looking at a dew point of 74º (23C) for the 5k tomorrow, if it doesn't get cancelled by thunderstorms. 

                 

                I ran a 5K parkrun at that dew point on Saturday.  It sucked.  Which I guess is another way of saying that it was interesting.....  Good luck if you get the opportunity to run it.

                 

                MJ - good to see you posting again!

                 

                Marky_Mark - I commented on the other thread, but solid week.

                 

                Zebano- any news from the doctor?

                 

                ***

                 

                My week:

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

                M: 90 minutes pool-running and streaming yoga.
                T: 11 miles, including 1600, 5x800, 2x200 in 6:50, 3:17, 3:17, 3:16, 3:14, 3:14, 47 and 47. Recoveries were 5:38 after the 1600 and 3:0x-3:3x after the 800s (way too long due to track congestion). Full recovery for the 200s. Followed with leg strengthwork, and 500 yards recovery swimming.
                W: 8 miles (9:56) and drills/strides.
                Th: 90 minutes pool-running and upper body weights/core.
                F: 4 miles (9:44) and drills..
                Sa: 3.5 mile warm-up, and then 5K race in 22:19. Later ran 6 miles (9:40) plus injury prevention work and 500 yards recovery swimming.
                Su: 16.5 miles (9:44), mostly easy but with a fartlek of 1 minute on, 8 minutes off in the middle (no specific pace or effort target for the on segments - just treated them as extended strides). Followed with 500 yards recovery swimming.

                 

                Attempted a 5K parkrun on Saturday. I went out conservatively but still blew up (it was fairly warm and sticky, and I underestimated how conservative I needed to be). Race report is here.  Splits were 6:57; 7:11; 7:22; 47.  The good news was that my gait was not much of an issue in the race.   I just ran slowly and paced poorly.  

                I should note that it was 83 degrees F (28 C) with a kiwi point of 74 F (23 C) and bright sunshine.  I note this because a) this is the weather whining thread and b) I want to give James an opportunity to post and point out that those are PR conditions for him Smile

                 

                I'm now 12 weeks out from the Chicago Marathon.  I'm still not sure whether I'm doing it, but I did bump up my long run to 16 miles to keep the option open.

                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


                  Mark - nice week.  You have had quite a few big weeks in a row.

                   

                  Darkwave - well done on the race.  One of the most uncomfortable races I have ever had was a hot 5km.  I didn't, but I seriously thought of work at just before the 4km mark.

                   

                  Mick - welcome back.

                   

                  My week was light.  I've had five good weeks in a row (~6 hours of running each week) with a couple of races (incl. a hard trail race).  And I'd not really recovered enough, so I got over-tired with bad sleep.  So last week I really cut back and had three days off before the x-country race.  This week will also be very light.

                  X-country was very painful.  Most painful race I've had for a while.  It's 5 laps, first laps went well, second lap was a bit slower.  Third and fourth laps were slow with a lot of asthma inhaler puffs.  Oddly I felt much better lap 5 and race a pretty good lap.  I ran 43:51 on the "10" km race.  Although it was at most 9.5km, possibly shorter, depending on who's GPS to trust.

                   

                  Weekly for period: From: 11/07/2022 To 17/07/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  11/07 Evening Run 3.12 5.01 00:27:46 08:54 05:33 6
                  13/07 Afternoon Run - 3 * Kingsley Heights Water Tank 8.24 13.25 01:17:16 09:23 05:50 357
                  17/07 Warm Up 0.74 1.18 00:06:41 09:02 05:40 11
                  17/07 Wellington X-Country Champs 43:51 5.93 9.53 00:43:55 07:24 04:36 74
                  17/07 Cool Down 0.24 0.39 00:02:39 11:03 06:48 0

                  Total distance: 29.38km

                  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)

                  watsonc123


                    If anyone has any tips on getting stuck spikes out of x-country / track shoes, then let me know.  I replaced my spikes before the race, as they'd been quite worn (really should have done this months ago), but one of the spikes is stuck in, so it's not coming out.

                    There's no more x-country this year, so I have a while to look into it.  Options are:

                    1. Just deal with having one blunt shortened spike.

                    2. Replace the shoes (otherwise, they're fine).

                    3. Retry getting it out.  I might need to try drilling on the spike to break it out, but this risks breaking the shoe, which would mean option 2 is the only option.

                    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)

                    darkwave


                    Mother of Cats

                      If anyone has any tips on getting stuck spikes out of x-country / track shoes, then let me know.  I replaced my spikes before the race, as they'd been quite worn (really should have done this months ago), but one of the spikes is stuck in, so it's not coming out.

                      There's no more x-country this year, so I have a while to look into it.  Options are:

                      1. Just deal with having one blunt shortened spike.

                      2. Replace the shoes (otherwise, they're fine).

                      3. Retry getting it out.  I might need to try drilling on the spike to break it out, but this risks breaking the shoe, which would mean option 2 is the only option.

                       

                      I have NEVER worn spikes or dealt with this issue.  However, I have dealt with a similar issue with horse shoes (where you also screw different studs into the horse shoe to give traction in different circumstances).   In that situation, we used to spray lubricant around the stud, let it soak for 20 seconds, and then work at it with the wrench.

                       

                      (anyone who has worn spikes and thinks the above is an awful idea - please shoot this one down)

                      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.

                      Marky_Mark_17


                         

                        I have NEVER worn spikes or dealt with this issue.  However, I have dealt with a similar issue with horse shoes (where you also screw different studs into the horse shoe to give traction in different circumstances).   In that situation, we used to spray lubricant around the stud, let it soak for 20 seconds, and then work at it with the wrench.

                         

                        (anyone who has worn spikes and thinks the above is an awful idea - please shoot this one down)

                         

                        Makes sense to me.  I'd say try and get them cold (since metal expands when warm), add some lubricant and hopefully that does it.

                        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, 21 August

                        "CONSISTENCY IS KING"

                        Marky_Mark_17


                          Watson, Hashiritai - the course for National Road Champs is up.

                           

                          Couple thoughts:

                          1. Looks fast.  No hills, a few 90 degree corners.  Nice long straight along the bottom of the course.

                          2. 8 laps is a lot.

                          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, 21 August

                          "CONSISTENCY IS KING"

                          watsonc123


                            That course will be quick.

                            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)

                            CommanderKeen


                            Aspiring Hobby Jogger

                              Hashiritai & Watson - Congrats to both of you on the race. I'd love to have a XC race locally, but those are non-existant for those outside of HS or uni meets.


                              Mick - Welcome back! I'm glad that injury is under control now.


                              Mark - Nice week. I'd like to see a globemaster at some point, but unfortunately there aren't any posted anywhere near me.


                              DWave - Good week. Sorry about the race blowing up (those are TERRIBLE conditions!), but glad that your gait didn't really cause a big issue.


                              During runs with enough daylight to see, I verified the pasture behind my house is going to be used for the HS XC course this fall. At least I can't think of any other reason why there would be a path exactly the width of a lawn mower cutting a winding course through a pasture that's typically used for cows.


                              Pretty darn good week for me, especially the big Wednesday workout.
                              One odd thing that cropped up Monday evening is a bit of a breathing issue. It feels like I'm having a bit of an asthma attack, but at worst that I'm only getting 80-85% of a breath, though sometimes more like 90-95%. Asthma medication (steroid inhaler borrowed from DD1) does exactly nothing for it and there's nothing in my diet that should lead to such an issue. I'm wondering if it might somehow be due to a misalignment in my back as the other day I was foam rolling my back and after my back popped just a bit I found it more difficult to breathe. No pain and it's not enough to really interfere with running, but certainly something I'd like to try finding a fix for soon.

                               

                              In other news, I think I'm going to try racing a 5k in about a month.

                               

                              Weekly for period: From: 07/11/2022 To 07/17/2022

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              07/11 4 Mississippi kites, 2 armadillos, & 1 hawk 12.26 19.72 01:48:06 08:49 05:29 509
                              07/12 7 Mississippi kites, 5 turkeys, 2 hawk, & 1 yellow mud turtle 8.00 12.88 01:13:12 09:09 05:41 381
                              07/13 2x mi @ 10ke, 2x 1k @5ke, 2x 800m @ 5ke, 4x 400m @ 2mi-5ke, 4x 200m FAST 14.51 23.34 01:50:38 07:37 04:44 377
                              07/13 It may have been hot, but at least there wasn't any shade 4.10 6.60 00:37:08 09:03 05:38 161
                              07/14 8 Mississippi kites, 2 herons, & 1 rabbit 10.05 16.18 01:29:18 08:53 05:31 322
                              07/15 7 Mississippi kites & scissor-tailed flycatcher 10.20 16.41 01:29:46 08:48 05:28 344
                              07/15 In which I spied out the new XC course 5.05 8.13 00:45:47 09:04 05:38 243
                              07/16 1 great horned owl 6.10 9.82 00:52:22 08:35 05:20 246
                              07/17 3 deer (3 strides), 1 great horned owl, & 1 hawk 16.01 25.75 02:16:54 08:33 05:19 518

                              Total distance: 86.29mi

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

                               

                              Upcoming Races:

                               

                              Brookhaven Run Classic - 9/17

                              Wurst Race Half - 10/8

                              Toyota Music Factory Half - 11/13

                              CIM - 12/4

                              Marky_Mark_17


                                Keen - it's not uncommon to get diaphragm issues that could be the cause of that.  Some quite good videos online as to how you can loosen it up yourself.  The Globemaster was huge.  It was parked next to the 2 RNZAF 757's and I'm not kidding when I say it looked almost as big as the two of them combined.

                                 

                                Fred - nice week and well done on that monthly streak!

                                 

                                Darkwave - at least in a 5k, the suffering doesn't last that long.

                                 

                                Watson - a down week every now and then is a good thing.  I will likely have one next week.  Weird on the asthma issues in the race though.

                                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, 21 August

                                "CONSISTENCY IS KING"