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

Marky_Mark_17


    In super-weird stats, thanks to Smashrun:

    Last 90 days: 1111.1km

    Last 365 days: 4444.4km.

    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"

    Fredford66


    Running Musician

      Mark - That's some numerical oddity in your statistics.   Thanks on the week & 100-mile-month streak.

       

      Keen - Nice week of work.  I hope you figure out the breathing issue.  It sounds weird.

       

      Watson - Sorry, I have no experience with spikes.  Maybe try putting some WD40 on it and let it soak in to loosen things up?  Sorry your race was painful, though it must have been nice for the last lap to be the best.

       

      DW - Yeah, those conditions (low 80s with high humidity) will have an impact.  Good job on the 5k in that weather.  Glad to hear your gait hasn't been an issue.

       

      Well…the thunderstorms passed to the north and the south of us, so our town’s 5k went off as planned at 7:00p last night.  It was in the low 80’s and very humid, but at least there were clouds blocking the sun.  I started OK, but the main hill climb is about ¾ of a mile into the race and after that I no longer had my top gear/speed.  I was able to keep running strong, passing more people than passed me in the last mile, but I couldn’t maintain a sub-8:00 pace for any length of time and kept finding myself in the mid-8:00s.  I finished in 25:39 (8:15 average), which I’m pretty happy with given the conditions, and it was good enough for 8th of 35 in my age group and 182/876 overall.  My son crushed me with a 24:30, his biggest win over me yet.  My nephew came in 11th overall with a 17:48, just edging out my neighbor, who won the masters in 17:53.   The overall winner posted a 16:17 on a course that is usually won in the mid-15's, so that also shows the impact of the weather.

       

      I was so tired this morning that my first mile took 11:45 and my average for the 5 miles was barely under 11:00.  I welcome tomorrow’s scheduled rest day.

      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


      On the roads again...

        Kiwis: Thanks for the waves in California:
        (article is behind paywall so copied rather than linked)

         

        Storm from new zealand bringing large waves here
        Rip currents will become dangerous in many areas
        By Gary Robbins
        A storm that originated off New Zealand and sent historically large waves to Tahiti and Hawaii will produce breakers in the 4- to 7-foot level, with sets up to 10 feet, at some San Diego County beaches through early Thursday, according to the National Weather Service.
        The swell began to roll ashore on Monday, generating waves up to 8 feet at Mission Beach and up to 5 feet at Solana Beach. The weather service later adjusted its forecast to accommodate larger sets.
        “The time between wave peaks has been up to 20 seconds, which is the longest period I’ve seen in years,” said Mark Moede, a weather service forecaster. “That shows that this is a swell from the southern hemisphere.”
        Surfline.com and other surf outlets reported that the swell first produced massive waves last week at Teahupoo, Tahiti , which is widely considered to be one of the most dangerous surf spots in the world. The swell rolled on and generated surf that reached 25 feet over the weekend in the Diamond Head area of Oahu, Hawaii. KHON-TV said the waves were the largest to hit that area in more than 25 years.
        Moede said that San Diego County beaches that face the southwest will take the biggest beating from the incoming swell. Dangerous rip currents are expected up and down the coast.
        gary.robbins sduniontribune.com

        Of course, south-facing parts of Hawaii might not agree:

        Huge waves in Hawaii

        Neil

        --------------------------------------------------------------------------------------------------
        “Some people will tell you that slow is good – but I'm here to tell you that fast is better. I've always believed this, in spite of the trouble it's caused me. - Hunter S. Thompson

        Fredford66


        Running Musician

          Summer is here.  No use complaining about it - I just have to adapt.  If that means running in 78º (26C) at 5:30 am, so be it.  I know from previous years that I will acclimate a bit and I'll also have to slow down a bit.  I ran 6 easy this morning.  I hope it will be a little nicer for tomorrow's pace run.  My RP is away, experiencing southern hemisphere winter, so I'll be training alone (and he'll have a rude shock when he comes back in a few weeks and goes for his first hot run).

          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
          Fredford66


          Running Musician

            I was asleep in front of the TV before 8:00. Add to that an early bedtime and I got over 10 hours of sleep. It was still warm this morning, but a little less humid, so with my extra rest I was able to go out and run 7 with 4 at HM pace and I actually hit the target 8:20 pace, on average, for my HM miles. I may be getting used to the summer weather (I know full acclimatization is not likely to happen, but my body can make some adaptations). Given the weekend is going to be warm and humid, I might try my 10-miler tomorrow instead of Sunday as the conditions are forecast to be a little better on Saturday morning.

             

             

            Interesting article on icing tired or injured muscles - basically says it doesn't help and may harm.  I've never been one to ice sore muscles, but I have been known to use ice for sore joints, though I admit its more for the immediate relief rather than healing.

             

            https://www.nytimes.com/2021/04/21/well/move/exercise-icing-sore-muscles.html

            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
            Marky_Mark_17


               

               

              Interesting article on icing tired or injured muscles - basically says it doesn't help and may harm.  I've never been one to ice sore muscles, but I have been known to use ice for sore joints, though I admit its more for the immediate relief rather than healing.

               

              https://www.nytimes.com/2021/04/21/well/move/exercise-icing-sore-muscles.html

               

              Interesting.  I haven't iced anything in ages but I certainly have at various points in time.

              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"

              Marky_Mark_17


                Me - another big week in the bag, biggest since August 2020 and marathon training peak.  Wednesday's workout (3 x 1k hard / 3k steady) went really well, despite the fact that the rain got heavier and the track got wetter and wetter I was able to hold the pace up through the efforts really well (was around 3:10/k / 5:05/mi for the effort k's, and 3:40-3:45/k for the steady stuff), so that was a big confidence builder.  Saturday was one of those workouts I had to write on my hand, but was a mix of 600's, 200's and 1k repeats.  Today's long run was very hard work in blustery conditions on tired legs, one of those days where at times I was thinking about donuts to keep myself going, legs were probably a bit tired from Wednesday.  Looking forward to a recovery week this week after 3 very big weeks of training.

                Weekly for period: From: 18/07/2022 To 24/07/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                18/07 That run where I still don’t know where a tourist sightseeing boat is going at 6am in the middle of winter 6.94 11.17 00:49:46 07:10 04:27 18
                19/07 That run with a less dramatic wind split than last Tuesday 13.06 21.01 01:25:12 06:31 04:03 81
                20/07 That run where the mist eventually turned into rain and everything got wetter and wetter 9.95 16.01 00:58:04 05:50 03:38 81
                21/07 That run with some more rain and the unmistakable drone of turboprop engines from the airbase 11.83 19.04 01:20:12 06:47 04:13 123
                23/07 That run where Strava once again gave me false credit for elevation on the track 8.73 14.05 00:53:48 06:10 03:50 60
                24/07 That run where sometimes there’s a song that has the same name as an album, but the song isn’t on the album 18.67 30.04 02:14:58 07:14 04:30 318

                Total distance: 111.31km

                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"

                Fredford66


                Running Musician

                  Mark - Nice week of work.  Enjoy the cutback week.

                   

                  I'm starting to get used to the summer conditions.  Looks like I'll be running in 70º+ for a while; it's just a question of the humidity.  For summer running, I'll take it.

                   

                  41.4 miles for the week. (66.6km - time for a metric exorcism)

                   

                  Date ▼ Type Distance Duration Pace Temp
                  7/24/2022 Easy   6.2 mi 1:05:17 10:32  75
                  7/23/2022 Easy 10.1 mi 1:46:31 10:33  77
                  7/22/2022 Pace   7.0 mi 1:05:16   9:20  74
                  7/21/2022 Easy   6.0 mi 1:04:48 10:49  75
                  7/19/2022 Easy   5.0 mi    54:41 10:57  71
                  7/18/2022 Race   5.0 km    25:39   8:16  83
                  7/18/2022 Easy   4.0 mi    42:45 10:42  73
                  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
                  darkwave


                  Mother of Cats

                    Fredford - I think 66.6km sounds pretty good.  Your schedule totally threw me off at first before I realized that you list your days from most recent to earliest (I think most of us go in chronological order).

                     

                    And yes, summer is here....

                     

                    Marky_Mark  - no mention of Imperial Biscuit Crumbs here?

                     

                    ****

                     

                    My week:

                     

                    52 miles running, 4.5 hours pool-running, and 1500 yards swimming.

                    (aka 85057 meters of running+swimming for the metric barbarians)

                     

                    M: 90 minutes pool-running and upper body weights/core
                    T: 11.5 miles, including 6x800, 2x200 in 3:25, 3:21, 3:21, 3:18, 3:16, 3:12, 46, and 46. Recoveries were 2:2x to 2:58 for the 800s. Full recovery for the 200s. Followed with leg strengthwork, and 500 yards recovery swimming.
                    W: Streaming yoga, 10.5 miles easy (9:44) 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 2x2K on the track with ~3:00 jog (splits 8:54 and 8:49), jogged back to hill for six 30 second hill repeats, with two sets of easy effort, moderate effort, hard effort, before returning to track for 2K, 2x1K in 8:45, 4:21 and 4:18 (~3 minute jog between each). Followed with leg strengthwork and 500 meters recovery swimming.
                    Sa: 18 miles (9:20), mostly easy but with a fartlek of eight times 1 minute uptempo, 8 minutes easy in the middle. Followed with injury prevention work and 500 yards recovery swimming.
                    Su: 90 minutes pool-running and streaming yoga.

                     

                    Week 2 of my "maybe I'm running Chicago" marathon cycle.   I'm changing up my long run some, as discussed in the other thread.  On Tuesday, I also experimented with trying to run the intervals as relaxed as possible - the workout was slower at the start, but I ran some of my fastest intervals in a while at the end, so that seems promising.


                    I feel like things are really starting to improve.  Of course, it's also the height of summer now, and that slows me down some, so it's hard to know exactly where I am.  But my gait feels better and my friends have commented that my running looks a lot better, so that's something.

                    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

                      DW  I'll try to remember to reverse the date order next time (no promises, given how my memory's been working lately).  I hope you can go to Chicago as it will mean you're feeling & running better (even if you choose not to go).

                      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
                      Fredford66


                      Running Musician

                        QOTW:  How weird is it that when I want to go on an "easier" 6 mile run I'll choose the route with more elevation because it never gets far from home and therefore feels easier in my mind than the flatter route that goes further afield?

                        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

                           

                          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

                           

                           

                          Nah, it’d be tough to PR in those conditions, though maybe not impossible in a short race.  That’s T+DP of 157, and my two most recent PRs were at 146 (82+64 for my age-graded PR and 76+70 for a 10K), which is a lot easier than 157.  Pretty much all my non-treadmill easy runs this month have been at 157 or worse, and in some of them I’ve had to stop early or take it easy.  Glad you’re doing better.  Hope you can make Chicago.

                           

                          Just realized I didn’t post my previous week.  I’ve been gradually bringing my mileage back to normal levels, though the heat & my hamstrings are still making it hard for me to go long.  My hamstrings haven’t hurt as much the last few days; that’s good, but I’ve said it before and been disappointed later.  Have enjoyed watching the world track & field championships.

                           

                          Sun 7/10 - 7.8 miles very slow treadmill (90 minutes) + 0:40 walk breaks/6 mins

                          Mon - 7 in park @ 8:19, temp 85/29, TDP 157

                          Tues - 7.8 very slow treadmill (90 minutes) + 0:40 walk breaks/6 mins

                          Weds - 37 minutes swimming

                          Thurs -  9.6 rainy miles in park @ 8:50, temp 72/22, TDP 142

                          Fri - 7.8 very slow treadmill (90 minutes) + 0:40 walk breaks/6 mins

                          Sat - 8.1 in park @ 8:29, temp 90/32, TDP 159

                           

                          Total - 48 miles

                           

                          Sun 7/17 - 37 minutes swimming

                          Mon - 9.6 miles in park @ 8:24, temp 85/29, TDP 157

                          Tues - 7.8 very slow treadmill (90 minutes) + 0:40 walk breaks/6 mins

                          Weds - 8.1 in park @ 8:26, temp 93/34, TDP 165

                          Thurs - 43 minutes swimming

                          Fri -  10.1 in park @ 8:24, temp 83/28, TDP 154

                          Sat - 7.8 very slow treadmill (90 minutes) + 0:40 walk breaks/6 mins

                           

                          Total - 43.4 miles

                           

                          YTD average - 34.9 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)

                            Hey, all.

                             

                            It's been a quiet few mileage weeks for me, due to being under the weather and also over the weather. To go outside a couple of days last week was to take your life into your hands. We had gale-force winds which closed the ferries, trains, and aeroplanes. We couldn't have escaped if we wanted to! Although it sounds like Hawai'ian and Californian surfers benefited from our stormy conditions (as Longboat has already mentioned).

                             

                            (obligatory Walton's Thread weather whinge over)

                             

                            Briefly saw Watson at our regional XC champs the other weekend. It was a lot drier than last year, and this helped me knock almost 6 mins off my time (I'm a lot more running fit this year as well, though).

                             

                            One of the things I really love about my hometown is that the mild weather means we can train all throughout the year. It doesn't get very hot (or humid) in our summer. Big respect to those of you living in oven territory!

                             

                            It was my birthday the other week, so treated myself to some new shoes - Takumi Sen 7s. My first pair of Takumis, and I'm really liking them so far (they are specifically for workouts on the track).  I also bought some adidas Boston 9s, which will be for mid-week medium runs.

                             

                             

                            Weekly for period: From: 18/07/2022 To 24/07/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            18/07 Slovery 8km - Birthday Shoes Debut! 5.04 8.10 00:49:20 09:47 06:05 181
                            19/07 Afternoon Run 1.32 2.12 00:10:30 07:57 04:57 50
                            19/07 10 laps at 5k PB Pace (3:45s) 2.55 4.10 00:15:02 05:54 03:40 112
                            19/07 Warming Doon in the Rain 0.67 1.08 00:06:11 09:14 05:44 22
                            19/07 Car pickup commute 1.33 2.14 00:12:37 09:29 05:54 33
                            22/07 Freasy 14 8.73 14.04 01:08:23 07:50 04:52 12
                            23/07 Chilled Morning Track 3.49 5.62 00:29:25 08:26 05:14 147
                            23/07 Resnick Warm Up 1.48 2.37 00:13:00 08:47 05:29 0
                            23/07 Resnick Cup 2022 4.10 6.60 00:25:26 06:12 03:51 0
                            23/07 Cool Down 0.75 1.21 00:08:11 10:55 06:46 58
                            24/07 Morning Run 2.07 3.33 00:19:28 09:24 05:51 58
                            24/07 J’ville Hill Race 4.99 8.04 00:32:39 06:33 04:04 167
                            24/07 Morning Run 0.89 1.43 00:09:00 10:07 06:18 30

                            Total distance: 60.17km

                            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

                             

                            Fredford66


                            Running Musician

                              James - Nice work bringing your mileage up.  Wish I could have seen more of the track championships, but between the time difference and the limited broadcasts, I didn't see much.

                               

                              Hash - Happy birthday.  Tough running in wind like that.  I once ran a half, out and back course, where there was a light breeze blowing at the start.  We were all feeling pretty strong during the first half of the race because we didn't realize the wind had been picking up gradually.  When we reached the turnaround we were suddenly facing headwinds of 25-30 mph gusting to 40 mph.  Huge positive splits for almost the entire field.

                               

                              80º and humid here at 5:30 in the morning.  The air was so think even the breeze felt heavy.  But that's summer running, so no use moaning about it - I just ran a bit slower (and still lost 3½ pounds in the process).  10k for the morning.  Looking forward to something cooler and more seasonal tomorrow morning.

                              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
                              CommanderKeen


                              Aspiring Hobby Jogger

                                Fred - Nicely done on the race in those conditions.
                                I have a running friend who recently experienced the same shock your friend in is for. She was visiting her family in Colorado, and while she was at 6,000'/1,829m their weather was quite mild - relatively low temps and low humidity. Then she came back to Oklahoma where our lows have been 80F/26.7C+.


                                Mark - Awesome week with some great workouts. Have you tried programming those workouts and notes into your watch? No chance of those getting smeared with sweat during a run!


                                DWave - It's great that you're really improving, I'm looking forward to seeing how things progress for you.


                                Hashiritai - Happy belated birthday. It sounds like that type of weather is rather remarkable for your area.


                                Paywalls: 12ft.io helps with many of these.


                                A pretty low intensity, slightly low volume, low forum participation week from me owing to a work trip that put me in Austin, TX for a few days. Thankfully I shouldn't have any of those again for at least a couple months. During some downtime I was able to visit a LRS and got a screamin' deal ($80USD) on a pair of Endorphin Speed 2s, so the work trip wasn't a complete waste!

                                My breathing problems seem to have resolved themselves, which is awesome.
                                It looks like we might actually get a break for our rather prodigious streak of temps at/above 100F/37.8C later in the week.

                                 

                                 

                                Weekly for period: From: 07/18/2022 To 07/24/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                07/18 1 great horned owl & 1 scissor-tailed flycatcher 12.01 19.32 01:44:09 08:40 05:23 449
                                07/18 Just a touch of shade in the way back up the hill 4.11 6.61 00:35:53 08:44 05:26 200
                                07/19 9 Mississippi kites & 1 great horned owl 8.15 13.12 01:12:54 08:57 05:33 305
                                07/20 "West Lake Hills" is an appropriate name 14.01 22.54 01:59:15 08:31 05:17 1014
                                07/21 Lots of bats 10.00 16.10 01:26:13 08:37 05:21 367
                                07/22 Leaving the land of the weird 8.01 12.88 01:08:39 08:34 05:20 318
                                07/23 Lots of people out, plus lots of dead zone miles 16.06 25.83 02:02:35 07:38 04:45 587
                                07/24 1 student pilot 6.05 9.74 00:54:06 08:57 05:33 279

                                Total distance: 78.39mi

                                5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                                 

                                Upcoming Races:

                                 

                                CIM - 12/4