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

Marky_Mark_17


    Watson - nice job on parkrun.  Would've been tough going in muddy conditions.  I have heard that about GPS tracking based on your wrist but typically it's more of an issue on the track.  On something like parkrun I'm guessing the impact is likely to be less than just general GPS drift / inaccuracy.  I think James summed it up pretty well.

     

    Strava - I quite like it as it lets me stay in touch with a bunch of clubmates and other running friends, and see what they are up to.  Equally I know others that avoid it for that precise reason.  I also like Smashrun for the analytics which are really cool.

     

    Piwi - Yeah Matt Taylor does look a bit more solid than the average elite runner.  He did well to win after coming 2nd last year.  He will likely be at Auckland Road Champs in a few weeks.  They are running the masters men and senior men together.

     

    Fred - glad to hear you had some better weather!

    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"

    Fredford66


    Running Musician

      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.

       

      A friend of mine runs a 4-mile loop in his local park and consistently sees a difference in GPS-recorded distance depending on whether he runs clockwise or counterclockwise (or is it anticlockwise in NZ?).

      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

        Strava - I quite like it as it lets me stay in touch with a bunch of clubmates and other running friends, and see what they are up to.  Equally I know others that avoid it for that precise reason.  I also like Smashrun for the analytics which are really cool.

         

        Fred - glad to hear you had some better weather!

         

        Perhaps I just don't know enough runners to make Strava worthwhile to me.  In terms of people here, I haven't been running all that long.  Yes, it was nice to have better weather, if only for a short time (the humidity will be back with a vengeance by mid-week, but that's to be expected).

        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
        ccoakley


          One of my most favorite parts of Strava is seeing when people travel and run somewhere unexpected.

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

           

           

          darkwave


          Mother of Cats

             

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

             

             

            Yup Smile  Nice long run!

             

            James - I'm glad you are seeing improvement.

             

            Watson - I can not believe that the same Garmin that has me supposedly running through creeks and buildings is accurate enough to tell which arm it is on.....(I have a similar skepticism for any one who claims that their Garmin measured long because they didn't run the tangents....)

             

            Mark- every time I read your run titles I really want to click the link..

             

            Piwi - kayak fishing sounds exotic.

             

            ***

             

            56 miles running, 27 "miles" pool-running, and ~1000 yards swimming.
            M: 6 miles, including six 200s in around 50 seconds each, working on relaxed form, followed by 6 "miles" pool-running
            T: 3.5 miles easy (9:22), 6.5 miles (9:39) plus drills/strides and then upper body weights/core.
            W: 12.5 miles, including 2 sets of (2K, 1200, 1600) and then 2x200 in 8:48, 5:17, 6:59; 8:44, 5:14, 6:54; and 48 and 47. Recoveries were about 3 minutes within the set and 6 minute between sets; full recovery for the 200s. Followed with leg strengthwork, and 500 meters recovery swimming.
            Th: 12 "miles" pool-running and streaming yoga.
            F: 3 miles (9:41), 7.5 miles (9:37) plus drills, and then upper body weights/core
            Sa: 17 miles including a marathon effort workout of 4 miles, 3 miles, 2 miles, 1 mile at marathon effort (average paces were 7:45, 7:46, 7:56, and 7:49 - 1 mile at easy jog plus water breaks in between). Followed with injury prevention work and 500 yards recovery swimming.
            Su: 9 "miles" pool-running and streaming yoga.


            One good day, and one not so good day. I was decently happy with Wednesday's tempo interval workouts - that was a workout I couldn't have done a few weeks ago.

             

            Saturday I was banking on a drop in humidity and temperatures for my marathon pace workout, so that I could get a sense of my fitness. Unfortunately, that didn't happen until later in the day.  I did the workout anyway, trying to focus on effort regardless of how slow it was, but I had to really back off and add in multiple water breaks, and the workout was a slog anyway. I debated whether to bail on the workout, but decided that I was better off finishing it at whatever pace I could hold to at least get the effort into the body.    That way the next one will be easier.

             

            [Since this is both the Waltons thread and the weather-whining thread I'll note that Saturday's run started at 75 F/24 C with a dew point of 70 F/21 C, and ended at a temp of 86 F/ 30 C with a dew point of 68 F / 20 C. Which again I would call warm, except that it pales in comparison to what James runs in....]

            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

              One of my most favorite parts of Strava is seeing when people travel and run somewhere unexpected.

               

              Seems like burglars would enjoy seeing that too.

              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

                 

                 

                Piwi - kayak fishing sounds exotic.

                 

                 

                Yeah if you like getting up at 5am, paddling out in 42F in the dark while trying to avoid the surf tipping you out,  sitting 1.5 miles out by yourself in a small piece of plastic, stabbing fish in the brain, sitting for 3 hours before the paddle back into the surf zone, and trying to avoid getting destroyed by the waves, cleaning and putting all the gear away, and filleting all the fish,

                ....then yes exotic 

                 

                James yeah I guess it's a security risk. I tend to be pretty casual about that stuff. Some people use the feature which doesn't show your start and finish point.

                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


                   

                  Seems like burglars would enjoy seeing that too.

                   

                  Maybe that's why CC likes it so much?

                   

                  I've just changed my Strava settings to only Followers can see my activities.  I've been intending to get around to that for a while, so thanks for the prompt.

                  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)

                    Strava - I do enjoy seeing a range of different workouts. And it's another way to keep in touch with people (without actually keeping in touch with them!). I think I've got the safety function on where it doesn't show my start and finish point. No one really needs to know that I've started my run from my back door.

                     

                    Recent Adverse Weather - Luckily we live on a hill, so there is no chance of us getting flooded. On the other hand, there are lots of slips in the area, because the land here is not overly solid.

                     

                    My Week - Another slightly smaller week, but that made just over 300km for the month (186mi), which is what I'm aiming for each month. Felt pretty good for my Tuesday 10km PB Training, aiming for sub 38mins in 3 weeks.

                     

                    My Race - New Zealand Cross Country Champs - 9th in the 50-54yr old age group. Was a fun little 8km course (5mi) comprising of a 2km loop then two 3km loops. A nice, balmy 12 degrees (53.6 f) with the rain holding off made for very pleasant running. The drainage was also amazing, so the previous week of rain was no where to be seen.

                     

                    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 R.E.M 6.42 10.33 00:56:23 08:47 05:27 63
                    26/07 10k PB Training Evaluation - 2x2mi - 2x1mi 9.34 15.02 01:12:31 07:46 04:50 398
                    27/07 Sneaky Mid-Week Maida Vale 5.10 8.21 00:45:53 09:00 05:35 46
                    28/07 Last Mile, Best Mile! Tempo Workout 8.78 14.12 01:14:00 08:26 05:14 381
                    30/07 NZ XC Course check Out 1.87 3.01 00:21:52 11:42 07:16 52
                    30/07 XC Warm Up 1.63 2.62 00:16:42 10:15 06:22 22
                    30/07 NZ Cross Country Champs 5.03 8.09 00:32:59 06:33 04:05 125
                    30/07 XC Warm Doon 1.36 2.20 00:16:25 12:04 07:28 17
                    31/07 Just a Spectator 2.56 4.12 00:29:32 11:32 07:10 34
                    31/07 Ohakune Outposting 3.98 6.40 00:35:01 08:48 05:28 60

                    Total distance: 74.11km (about 46 Imperial Licorice Bullets)

                    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: Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

                     

                    zebano


                      wow feels like forever since I've done this.

                       

                      Great race Hash, well paced and very quick for XC.

                       

                      Watson - I did Dicharry stuff for awhile but it always feels super time consuming. He claims those workouts are 10-20 min IIRC but I found them taking 25 even after doing them a few times and knowing the movements. Of course, If they work for you then they're worth it.

                       

                       

                      I'm taking an approach that being healthy is better than running a lotand risking injuryso lots of crosstraining.

                       

                      Mon 6.5 miles paddling, last day of my BWCA trip, plus a short, lazy 500 yd swim

                      Tue off, traveling

                      Wed 1900 yd swim, 5 miles on grass, hip felt good, hamstring felt good!

                      Thur 1500 yd swim w/ a CSS test (2:01), 6.5 miles running including an attempt to run ~3.5 mile hilly off road loop at tempo effort (averaged 8/mi, ouch). Lifting in the PM.

                      Fri easy bike commuting with a few extra miles on the way home (21 miles)

                      Sat a proper Z2 4 mile run. 1950 yards of Z2 swimming

                      Sun  8.7 mile trail loop with friends. Ouch I'm out of shape. +Weights.

                       

                      24 miles running!

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

                      Fredford66


                      Running Musician

                        Zebano - I agree wholeheartedly that healthy with fewer miles is better than more miles leading to injury.

                         

                        Hash - Congratulations on the race result!  Coincidentally, I also hit 186 miles for the month.

                         

                        Piwi- You make the kayak fishing sound less than desirable.  Why do it then?

                         

                        DW - Nice job sticking with the run on Saturday.  Was Sunday at least better?

                         

                        Strava - I think the pandemic was mostly what got me off Strava.  Working from home, especially in winter, I could take a long lunch to go running or even sign on early, then take a break when the sun was up to go for a run.  My boss doesn't mind at all because my work is still getting done and at the quality level expected.  I have some co-workers, however, who would raise eyebrows and whisper upon seeing me go for a 6-mile run at 9:00 in the morning and that's aggravation I don't need (nor does my boss).  Rather than worry about which coworkers I should allow to be followers and which I can't trust, I just stopped sharing my runs there.  If Strava would let me hide the time of day of my run, the way they do stop/start location, I'd probably go back.

                        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

                          Fred I'm self employed so nobody can moan when I run 

                          I purposely made the kayakfishing sound bad but I really like it. I actually fish with alot of others and we pick glassy calm days usually with a beautiful sunrise.

                          The excitement of hooking a nice fish and landing it is fun plus we love eating fish which is horrendously expensive to buy. Also it's a nice bit of exercise. I've been doing it consistently for 20 years.

                           

                          Hash congrats on the x country. The course looked beautiful on TV and the weather great. And of course because of strava we know you stopped in Ohakune for a shake out . My inlaws live in Taihape and I get some good hill work in when we visit.

                           

                          Zeb nice cross training week. Sounds very healthy to me.

                          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 "      

                           

                          Marky_Mark_17


                             

                            Seems like burglars would enjoy seeing that too.

                             

                            During our first Covid lockdown in 2020, some smartass journalist decided to do a beat-up piece because some runner had done a 30km long run and you were supposed to only exercise within a 5km radius of your house (notwithstanding that runners who do 30km long runs are highly unlikely to get themselves into a situation where they need emergency help).

                             

                            Everyone I know promptly locked their profiles down to "followers only" at that point.

                             

                            Hash - good job on XC.  It's a famous course that one and definitely rewards fitness.  I thought in the pictures it looked like it had held up very well despite the recent rain.  The guy who came second in the Masters, Simon Mace, is an Auckland guy who ran a 2:27 marathon at the National Champs earlier this year.  That 35 y.o. guy who pipped him obviously has the advantage of young legs as Simon has been putting in some big volume.

                            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"

                            mk885


                              Break 1:50 with 8 weeks to go?

                              hi all and Fred who I saw at the sandy hook half and the asbury park half

                              signing up for Newport jersey city half on sep 26

                              ran sandy hook half in Oct last year in just under 152 as part of first marathon training

                              then tried to break 150 in mar at asbury half and ran out of gas in last 2.5 miles and finished in 153ish- got out of breath at end and had to slow down

                              i run slowly at about 10:30 / mile 4x a week with 5 5 5 10ish and then try lengthen long run to 15 or 16 prior to half race

                              want to think about mixing it up in last 8 weeks if think can try go for less than 150

                              have run 2250 5k but last 5k was at 24ish in July

                              jut ran 110 miles in July with less in June (had over 50 miles of hiking up Canadian Rocky Mountains)

                              thinking of increasing long to 15 and try longer mid week run maybe to 7 or 8 and some strides but looking for other suggestions pls to try something different in last 8 weeks to try help get pr

                              Not sure if 8 weeks is not enough time?

                              thoughts?

                              thanks in advance

                              mike

                              watsonc123


                                 

                                During our first Covid lockdown in 2020, some smartass journalist decided to do a beat-up piece because some runner had done a 30km long run and you were supposed to only exercise within a 5km radius of your house...

                                 

                                By memory, the rules at the time were really vague being "local" rather than a specific distance.

                                 

                                And in that case, the runner did his/her 30km very close to home, and was within circa 5km of home the whole time.  S/he just ran through lots of streets in the suburbs near his/her home.  And kept physical distancing from others.

                                 

                                So that runner 100% complied with all the rules.

                                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)