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

Fredford66


Running Musician

    Steve - I'm just glad I didn't put my foot in my mouth about the rain.

     

    Mark - I hate when government spends money solving a problem that doesn't exist (and sometimes creating a problem in the process).

     

    Mick - I don't really use Strava any more.  I did a few years ago, but over time they kept moving more and more functionality behind their paywall and what's left isn't of much use to me.  Since Running Ahead has a much better log/report tool than Strava, I'd rather spend my money on RA.

     

    Watson - I get your point about making everything yes/no.  There are nuances to most things in life and that applies to ice and stretching too.

     

    Piwi - Thanks on the intervals; yeah the heat adds a dimension of difficulty.  I'll ice a sore joint, but usually not a sore muscle.

     

    James - Sorry, I can't help on the creatine question.

     

    Zebano - Hope you're doing better.

     

    Today's workout schedule called for 8 miles with 5 at HM pace.  The weather was 74º with a dew point of 72º (23C/22C).  Normally, I'd push the run back a day, but tomorrow doesn't look like it will be any better.  The smart thing to do would have been to acknowledge the heat and run by effort and/or with an adjusted pace target.  However, I was feeling grumpy and instead decided I'd start at HM pace and see how long I could hold it.  The answer was 2½ miles, which is no surprise as that's about the point in my route where I start a ¾-mile hill climb and the climb just wiped me out.  I did manage to get back to HM pace for the last mile, but I should confess it was a net downhill mile.

    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
    zebano


      wow I missed a ton but it's hard to stay active when injured and on vacation. I hope everyone is doing well.

       

      Re: strava. I pay for premium just because I feel like supporting them though I don't find it that useful, being able to compare my results over time on a given route is actually pretty nice. That said I've recently started hiding a lot of my stuff as posting every single easy swim just seems silly.

       

      Anyways as those of you who follow me on strava may know I spent the last two weeks crosstraining, the previous week in the boundary waters canoe area and started running again yesterday. I felt good so I'm going to do a really really light uptempo run today in the interest of "hard days hard" since I did a swimming assessment this morning. That said I'm going to attempt to crosstrain my way through a marathon (PRing and BQing are no longer goals) while running only as much as my body will allow with a lot of that being on trails both because I like running trails but also because it seems to keep me healthier.

       

      Yes, as Mark said Creatine is safe and widely used by lifters.

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

        Zeb good to hear you can run again. I don't pay for strava but like been able to see others workouts and where they run etc.

        I don't log gym, core work, surfing,  and walks all of which I do each week.

         

        Fred I like the honesty of feeling grumpy . I'm sure the run got rid of some of that grumpyness even if it was dam hot.

         

        Mick I see you are in the US. Is that for work ?

        I'm guessing you have some important security job as you keep your identity secret 

        We are fine here thanks for asking.i tend to cycle through running for fitness to proper training.

        50+ PBs -  

        5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

        10k TT 37.21 may 2nd 2021 strava run 82.51 % age grade

        Half marathon  1.23.30 may 21 80.11 % age grade

        " If you don't use it you lose it,  but if you use it, it wears out.

        Somewhere in between is about right "      

         

        Fredford66


        Running Musician

           

           

          Fred I like the honesty of feeling grumpy . I'm sure the run got rid of some of that grumpyness even if it was dam hot.

           

           

          Yes, it did, though mostly replacing it with plain old fatigue, which is probably preferred by my family.   Also, I like that phrase:  "the honesty of feeling grumpy."  You pack a lot of understanding and insight into 5 short words.

          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
          zebano


             

            We are fine here thanks for asking.i tend to cycle through running for fitness to proper training.

             

            Glad to hear you're fine Piwi! Your ability to just run for fitness and stay strong enough to do just about anything is inspiring.

             

            Flavio - I fell off the strength training bandwagon and just got back to it yesterday and ouch, I've lost some (lots of) strength in my deadlift. On the plus side, I did almost as many pullups as DarkWave. In running news I ran a hilly 3.5mi trail loop I used to use for tempos and it kicked my butt. It's time to get back to being able to crush that.

             

            Fred - I hope you're less grumpy today.

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

            flavio1980


            Intl. correspondent

              Quick fly by:

               

               

               

               

               Mick I see you are in the US. Is that for work ?

              I'm guessing you have some important security job as you keep your identity secret 

              We are fine here thanks for asking.i tend to cycle through running for fitness to proper training.

               

               

              That secret has been revealed already. Mick is the guy making the holes in Swiss cheese

              Zeb - Doing as many pullups as Darkwave is very impressive. I'm currently stuck at 4x6, with my max ever being 10 reps at once.

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

              Up next: Corrida do Dragão 10k

              Tool to generate Strava weekly

              Fredford66


              Running Musician

                Yup, feeling less grumpy today.  The humidity dropped overnight and there was a cool breeze, and though the temp is still warm for running it was a much nicer morning run today than the last few.  There were even a few times when I welcomed the warm sun shining on my back when I broke out of the shade of the trees.  6 miles done.

                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
                JamesD


                JamesD

                  This week was a little better.  My hamstrings didn’t hurt much, even on Thursday when I tried some strides and a quarter mile at around 5K pace.  The heat slowed me down some but otherwise didn't seem to affect me much except maybe today when the dewpoint hit 75.  I’m also swimming longer than I have for a while, which I assume should help aerobically even though I don’t use my legs much. Starting to wonder about fall 5Ks, but that may be premature until I see if I can handle some short tempos.

                   

                  Sun - 8.1 miles in park @ 8:49, temp 92/33, TDP 162

                  Mon - 46 minutes swimming

                  Tues - 10.1 miles in park @ 8:25, temp 91/33, TDP 161

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

                  Thurs - 6.8 in park incl. strides & ¼ mile @ 6:28, temp 92/33, TDP 163

                  Fri - 46 minutes swimming

                  Sat -  9.6 in park @ 8:32, temp 85/29, TDP 160

                   

                  Total - 42.4 miles

                   

                  YTD average - 35.1 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


                  Glute Force

                    Fred- I only use strava to post pictures, keep track of the mileage on my shoes and support my running friends. Thats all free but at some stage I used the RA page for it but I think it isn’t as versatile.

                     

                    Piwi&Flavio: I am visiting distant family here and tomorrow am going to another exotic place this time pid for by my employer. I love Swiss cheese but keep it low key when it comes to revealing name and real identity on the web because I am employed and will always be in need of employment. I don’t have any talents like you guys and can be my own boss. And I dont want my employer to read up on the nonsense that I post online. I like to keep things seperate. Thats all. Ps: I dont think Google nor Facebook will ever hire me but they know everything of course. 

                    inflation: everything here in the US has gotten a lot more expensive. Even the deals are expensive now. Just bought new running shoes and there were marked down but still 100 bucks with tax…what a shame

                    Marky_Mark_17


                      Recovery week done and dusted.  Weather has continued to be mostly shite with an abundance of both rain and wind, apart from clearing up on Saturday for a decent track session.  July ended up being my biggest month in 2 years so hoping that pays off.

                       

                      Weekly for period: From: 25/07/2022 To 31/07/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      26/07 That run where I couldn’t figure out how a car ended up there 6.85 11.02 00:46:55 06:51 04:15 45
                      27/07 That run with the loops of wind mitigation 8.73 14.04 00:56:14 06:26 04:00 64
                      28/07 That run where I’m not sure if it was a track or a pond 8.71 14.01 00:52:02 05:58 03:43 54
                      30/07 That with a lot less swimming and a lot more running 8.82 14.20 00:52:47 05:59 03:43 62
                      31/07 That run where the new park that has been fenced off for over a year is almost open (almost) 12.54 20.17 01:29:33 07:08 04:26 210

                      Total distance: 73.44km

                      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


                        Mark - good week.

                         

                        My week was good, apart from the weather which was also really wet.

                         

                        Wednesday's workout went well, although there was a bit of a fad.

                         

                        I raced Park Run on Saturday.  I was hoping for sub 20, but faded a bit.  Around 1km of the course is in dirt trail, and that was very muddy in places. My GPS measured short, although the two people just ahead of me had 5.08km and 5.00k.  The guy 1s in front of me (also a club mate) reckons that because my watch is on my right hand on a clockwise course will record shorter than if on the other hand.  I might at some point race with the watch on my other hand and see how that works out.

                         

                        Sunday's hill run went well, it's the quickest I've been up that hill for a while.

                         

                        I also did two "precision" Jay Dicharry workouts which are mobility focussed.  I've also been static hip stretching for 3 minutes, 4-5 times per week as per his recommendation, based off my self assessment.  I think it's helping my stride, it's certainly reduced my calf and PF soreness.

                         

                        Weekly for period: From: 25/07/2022 To 31/07/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        25/07 Evening Run 5.62 9.04 00:48:25 08:37 05:21 16
                        26/07 Evening Run 3.25 5.22 00:28:31 08:46 05:28 9
                        27/07 Afternoon Run - 8 * (4:00 HMP and 4:00 Steasy) 11.52 18.54 01:30:01 07:49 04:51 38
                        28/07 Evening Run 6.27 10.10 00:54:41 08:43 05:25 26
                        30/07 Warm Up 1 0.77 1.24 00:05:54 07:40 04:45 0
                        30/07 Warm Up 2 0.11 0.17 00:00:58 08:47 05:41 0
                        30/07 Trentham Park Run 3.05 4.90 00:20:08 06:36 04:07 10
                        30/07 Cool Down 1 0.16 0.26 00:01:43 10:44 06:36 0
                        30/07 Cool Down 2 0.19 0.30 00:01:52 09:49 06:13 0
                        31/07 Afternoon Run - 2 * Riverstone Hill 11.52 18.54 01:32:26 08:01 04:59 328

                        Total distance: 68.33km

                        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 - Good week and glad to hear the exercicses & stretching are helping.

                           

                          Mark - Nice job on the big month despite the weather.

                           

                          Mick - I don't object to Strava.  RA just works better for me.  If Strava works better for you then I completely understand why you use it.

                           

                          James - Glad the hamstrings are improving.  I hope you're able to run the 5k races.

                           

                          Piwi, Flavio - I fell off the strength training wagon back before I started running.  I'm trying to at least go a few times a week for some light weight lifting with my kids - they help me keep the habit.

                           

                          DW - I think I got the order of my runs right this week.

                           

                          I had a great run this morning.  Over the past year my long runs have been in the 9:20 - 9:35 range.  Since I'm training more aggressively for this fall, I hoped today's long run would be at the lower end of that range.  Well, I woke up to a temperature of less than 70º (21C) for the first time in a couple weeks and a dew point under 60º (16C) for the first time in even longer than that.  As a result of the much more favorable conditions, I ran my 12 at a 9:13 average and felt strong throughout.  It was a real confidence building run with regard to what I might be able to do in my fall halves.  44.9 miles for the week and July was also my highest mileage month since pretty much March of 2021.

                           

                           

                          Date ▲ Type Distance Duration Pace Temp
                          7/25/2022 Easy   6.2 mi 1:08:04 10:59 80
                          7/26/2022 Repeats   7.1 mi 1:10:25   9:56 71
                          7/28/2022 Pace   7.5 mi 1:11:49   9:35 74
                          7/29/2022 Easy   6.0 mi 1:03:40 10:37 71
                          7/30/2022 Easy   6.1 mi 1:05:10 10:42 71
                          7/31/2022 Long 12.0 mi 1:50:31   9:13 66
                          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
                          JamesD


                          JamesD

                            Watson - It doesn't seem like which wrist you wear your watch on should make much difference.  If it's a circular course, the difference in diameter is 2 x pi x (difference in radius), so if your wrists are about half a meter apart, that's about 3 meters difference in distance measured.  Even if you run airplane-style with your arms fully extended horizontally, the difference probably wouldn't be more than 0.01 km.  Why don't you borrow someone's watch (ideally of the same model as yours) and wear one on each wrist to test it?

                             

                            Glad the Dicharry workouts are helping you.  The ones I saw a couple of years ago looked good, but I tried one of his leg-swinging warmups to loosen my hips and immediately aggravated what I think is a hernia, so no more.

                             

                            P.S.  Mark, Piwi, and zebano(?) - Thanks for the reassurance on creatine.

                             

                            My GPS measured short, although the two people just ahead of me had 5.08km and 5.00k.  The guy 1s in front of me (also a club mate) reckons that because my watch is on my right hand on a clockwise course will record shorter than if on the other hand.  I might at some point race with the watch on my other hand and see how that works out.

                            ... 

                            I also did two "precision" Jay Dicharry workouts which are mobility focussed.  I've also been static hip stretching for 3 minutes, 4-5 times per week as per his recommendation, based off my self assessment.  I think it's helping my stride, it's certainly reduced my calf and PF soreness.

                            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

                              Zeb thanks. I think it's especially important as you get older 50+ to not just run but keep strength in all parts of the body.

                               

                              Fred the seasons should start to change for the better soon. You will feel completely re energized.

                               

                              Mick enjoy your holiday. Far enough on the privacy. I'm fairly slack with that.

                               

                              Mark nice recovery week and excellent mileage overall.

                               

                              Watson nice improvement on the Parkrun..

                              I've never hear that about wearing GPS on different wrists.

                               

                              Mark/Watson I watched the men's 10k nz cross country on YouTube. The guy Taylor who won looked stocky with short legs. I'm always amazed at runners different builds and how they can still be super fast. He's a sub 4 miler too.

                               

                              Only 50kms for me this week along with weights, some walking, and kayakfishing.

                              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 "      

                               

                              watsonc123


                                James - I did the math with 0.6 metres, doing two laps of a circle.  And I get about 4 metres.  I might run with my phone one time too.

                                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)