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

Fredford66


Running Musician

    Mike - Your training is much different than mine.  I do a mix of easy runs and workouts during the week.  For example, today I ran 6 x 800m at 5k pace with 400m recoveries, though I'll soon be switching to longer intervals at a slower speed.  Once/week I include some miles at my target HM pace during a run.  I'm running a bit more than 40 miles/week now (ran 186 in July) and will approach 50 miles/week as I approach the race (October 9 in Wildwood Crest).  If you find yourself slowing and winded during the last miles of a race you're likely starting out too fast and/or need to build more endurance.  This is based on my experience of what works for me - what works for you may be different.

    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
    zebano


       

      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.

       

       

      This sounds amazing. Plus the idea of fresh caught fish is almost enough to tempt me to fish but then I remember how often you sit there and catch nothing and I don't have the patience for that.

       

      Mike - There's nothing wrong with your training but at some point you have to do something different (or more) to keep improving. If everything is easy paced days, the first thing I would suggest is simply doing strides after two of the 5 milers. After that I'd suggest changing one of the 5 milers to a WU + 20 minute tempo + CD = 5 miles (maybe start with 3x5 minutes, progress to 4x5 minutes, 2x10 minutes then a 20 min). Simple changes that can take you a long ways. The longer long run is a good idea though I don't know if 15 is necessary every single week. 8 weeks is absolutely long enough

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

      CommanderKeen


      Aspiring Hobby Jogger

        James - Nice week, bringing up that yearly average. I don't see a better time to think about fall 5ks than "now".


        Watson - Good week, and good that the exercises are helping.


        Fred - Awesome LR!


        Hashiritai - Nice week, and great placing in the race!

         

         

        DWave - Way to gut it out when that M effort run got tough.

         

         

        I finished with my biggest month Since October, and my 3rd highest monthly volume all-time (Sept. and Oct. last year being higher).
        We had a nice two day break in the heat thanks to some rain coming through, but now temps are back to what they used to be (lows around 80F/26.6). I have a 5k coming up in less than two weeks now, which I'm quite excited for. Here's hoping for a well-timed break in the weather!

         

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

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        07/25 9 hawks, 9 geese, 3 herons, & 1 ornate box turtle 12.01 19.32 01:41:48 08:29 05:16 443
        07/25 8 buzzards & 1 hawk 4.05 6.52 00:35:57 08:53 05:31 213
        07/26 1 rabbit & 1 hawk 8.01 12.88 01:13:32 09:11 05:43 374
        07/27 Taking the scenic route 3.35 5.39 00:27:38 08:15 05:08 79
        07/27 4x (4x 400m) 6.22 10.01 00:45:21 07:17 04:32 0
        07/27 Heading home 3.15 5.07 00:27:38 08:46 05:27 75
        07/27 Vitamin D collection 4.25 6.84 00:38:07 08:58 05:34 200
        07/28 2 hawks, 2 rabbits, 1 deer (1 stride), & smelling the rain coming in 10.01 16.10 01:32:50 09:16 05:46 453
        07/29 1 deer (1 stride) 11.05 17.78 01:36:04 08:42 05:24 433
        07/29 1 blue heron 5.05 8.13 00:43:50 08:41 05:23 207
        07/30 13 deer (13 strides), 1 coyote, & rain the whole way 15.11 24.31 02:06:07 08:21 05:11 758
        07/31 Plenty of deer tracks, no deer (no strides) 4.50 7.24 00:41:50 09:18 05:47 276

        Total distance: 86.76mi

        5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

         

        Upcoming Races:

         

        zebano


          Kyle,

           

          Huge week (as usual) and nice month. I'm curious how long it took you to be able to double 3-4 times per week reliably. 4 runs over 10 miles must feel good.

           

           

           

           

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

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          07/25 9 hawks, 9 geese, 3 herons, & 1 ornate box turtle 12.01 19.32 01:41:48 08:29 05:16 443
          07/25 8 buzzards & 1 hawk 4.05 6.52 00:35:57 08:53 05:31 213
          07/26 1 rabbit & 1 hawk 8.01 12.88 01:13:32 09:11 05:43 374
          07/27 Taking the scenic route 3.35 5.39 00:27:38 08:15 05:08 79
          07/27 4x (4x 400m) 6.22 10.01 00:45:21 07:17 04:32 0
          07/27 Heading home 3.15 5.07 00:27:38 08:46 05:27 75
          07/27 Vitamin D collection 4.25 6.84 00:38:07 08:58 05:34 200
          07/28 2 hawks, 2 rabbits, 1 deer (1 stride), & smelling the rain coming in 10.01 16.10 01:32:50 09:16 05:46 453
          07/29 1 deer (1 stride) 11.05 17.78 01:36:04 08:42 05:24 433
          07/29 1 blue heron 5.05 8.13 00:43:50 08:41 05:23 207
          07/30 13 deer (13 strides), 1 coyote, & rain the whole way 15.11 24.31 02:06:07 08:21 05:11 758
          07/31 Plenty of deer tracks, no deer (no strides) 4.50 7.24 00:41:50 09:18 05:47 276

          Total distance: 86.76mi

          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

            Piwi - I'm glad you do enjoy the fishing.  The freedom to run when you want must be nice too.

             

            Keen - Thank you.  Great month.  I agree with Zebano about all 10+ mile runs.

             

            Mark, Watson - It's always frustrating when something designed for good, like Strava, is put to ill use for personal gain (i.e. the reporter).

             

            Last week it was 74º (23C) when I went out for my HM pace run and I managed to hold the HM pace for 2½ of the goal 5 miles (i.e. until I hit the long hill climb).  Today it was a bit cooler at 70º (21C) and a bit less humid and so I set out to see if I could average 8:20 for the whole 5 miles, including the hill.  I managed to do the HM miles at 8:18/mile average.  With the warmup and cool down, I got 8 miles total.  I'm really happy with this result.  To break 1:50 in a half, I need to average 8:24 (and probably a bit faster since I usually run more than 13.1 miles in a half).  If I can run 8:18 in this weather and on hills (and keep doing that as I add more miles to the training runs), I think I have a good shot at my goal in cooler weather on a mostly flat course.

            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

              Zebano - The doubling really wasn't that difficult. I originally used it to build up a bit to one longer run per day, then after a while added them back in just for more volume. Initially it was maybe 5-7 miles in the morning and 3 in the afternoon. A couple weeks of that and I switched to just 8-10 in the mornings. Then weeks/months later when I was used to that higher single-run mileage added in a couple 3-4 mile doubles again.

               

              The key is to keep them really low-effort so they don't add much to the total stress for the week.

              5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

               

              Upcoming Races:

               

              Marky_Mark_17


                 

                Mark, Watson - It's always frustrating when something designed for good, like Strava, is put to ill use for personal gain (i.e. the reporter).

                 

                Last week it was 74º (23C) when I went out for my HM pace run and I managed to hold the HM pace for 2½ of the goal 5 miles (i.e. until I hit the long hill climb).  Today it was a bit cooler at 70º (21C) and a bit less humid and so I set out to see if I could average 8:20 for the whole 5 miles, including the hill.  I managed to do the HM miles at 8:18/mile average.  With the warmup and cool down, I got 8 miles total.  I'm really happy with this result.  To break 1:50 in a half, I need to average 8:24 (and probably a bit faster since I usually run more than 13.1 miles in a half).  If I can run 8:18 in this weather and on hills (and keep doing that as I add more miles to the training runs), I think I have a good shot at my goal in cooler weather on a mostly flat course.

                 

                There was NO news around that time other than daily COVID case numbers so I think it was some classic clickbait journalism borne out of desperation.

                 

                Anyways well done on the HMP effort.  That is very promising given the conditions.

                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"

                watsonc123


                  Mark - I've PM'd you re NZ road champs.

                  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)

                  JamesD


                  JamesD

                    I finished July having either ran or swam every day*, which I think is a first.  The asterisk is that one day I was kicked out of the pool after only swimming 75 meters because of lightning.  I expect to get over a month’s worth of consecutive days with no asterisk before taking next Saturday entirely off to take our son back to university.  My hamstrings are still reminding me that they’re there every so often, but they’re not noticeably worse after very short runs at tempo pace, which is encouraging.

                     

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

                    Mon - 6.8 miles in park incl. strides & ½ mile @ 6:50, temp 95/35, TDP 161

                    Tues - 45 minutes swimming

                    Weds - 11.4 in park @ 8:32, temp 78/26, TDP 150

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

                    Fri - 6.7 in park incl. strides & 1 mile @ 6:46, temp 93/34, TDP 164

                    Sat - 46 minutes swimming

                     

                    Total - 40.4 miles

                     

                    YTD average - 35.3 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)

                    Marky_Mark_17


                      Normally around this point approaching races coach tends to drop the volume a bit and up the intensity.  That is precisely what happened.  Off to Sydney for work this week so will be nice to run in some different places.  Funnily enough I haven't been in Sydney basically since I first started running in 2015.

                       

                      Weekly for period: From: 01/08/2022 To 07/08/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      01/08 That run with another quality excursion to the deadzone 11.81 19.01 01:15:28 06:23 03:58 36
                      02/08 That run with the Mexican wave of sensor lights 6.25 10.06 00:41:03 06:34 04:05 60
                      03/08 That run with an empty bucket of KFC and an empty box of Smirnoff Ice on a park bench in Mission Bay 8.71 14.02 00:56:06 06:26 04:00 28
                      04/08 That run with fog, glorious fog 8.78 14.13 00:53:21 06:05 03:47 83
                      06/08 That run where we finally got the good part of winter 8.25 13.27 00:49:42 06:01 03:45 92
                      07/08 That run where the little park is finally open 14.08 22.66 01:39:29 07:04 04:23 237

                      Total distance: 93.14km (57.89 imperial wingdings)

                      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"

                      watsonc123


                        Mark - nice week.

                         

                        My week was good.  It was most hours (not distance) running this year.  Mainly due to Saturday's run which was a long trail race.  It was a fairly windy and the ridge-line was terribly windy, especially the return which was a struggle even walking the worst parts.  Wednesday's MLR went really nicely.

                        Weekly for period: From: 01/08/2022 To 07/08/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        02/08 Evening Run 3.24 5.22 00:28:50 08:54 05:31 11
                        03/08 Afternoon Run - Last 45:00 MP 11.49 18.48 01:30:00 07:50 04:52 31
                        04/08 Evening Run 6.24 10.04 00:54:37 08:45 05:26 24
                        06/08 Morning Run - Boulder Hill, Kelson and Back 18.87 30.35 03:36:35 11:29 07:08 1080
                        07/08 Football Refereeing- 1st Half 1.40 2.25 00:18:39 13:19 08:17 0
                        07/08 Football Refereeing- 2nd Half 1.55 2.49 00:19:54 12:50 08:00 0

                        Total distance: 68.84km

                        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)

                          Kia ora, e hoa ma! (Greetings, friends!)

                           

                          Zeb – Cheers, mate. Yeah, I worked hard on not going too hard too early. Which as all us runners know may actually be the hardest part of any race! A good week of cross training for you, that last week

                           

                          Fred – Thanks – and congrats on the 186 for the month! Was that a big month for you, or just a regular one?

                           

                          Piwi – Yep, it was a pretty nice course. Very dry under foot, and the rain stayed away. So basically totally the opposite to any XC race in Welly! Haha, yeah – took the chance for some Ohakune trails while the family visited the local burger shop

                          Mark – Yeah, the drainage there is world class! I swear I didn’t feel one ‘squish’ underfoot!

                           

                          Keen – Cheers. Was pretty happy with top ten finish (even though a number of fast runners from my age group weren’t there, you can only race those who turn up I suppose). Great work on that big month! Looking forward to seeing how you do in your 5k (which is the equivalent of 3.106856 Imperial Geese)

                           

                          James – Nice running and swimming July. You remind me that I should really do more swimming (currently averaging 1 ocean dip a month lol)

                           

                          Watson – Nice week with a couple of big runs in there. Good to see you back into it!

                           

                          Here's my week, which includes Sun, Chafing, and a 5km PB. Fun times!

                           

                          Weekly for period: From: 01/08/2022 To 07/08/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          01/08 Finally - a Sunny Run!! 6.86 11.03 01:03:13 09:13 05:44 234
                          02/08 10km PB Training - 24x200m/43s/200 jog 8.82 14.20 01:08:01 07:43 04:47 10
                          03/08 Still Feeling it from Yesterday’s Workout! 5.05 8.13 00:48:25 09:35 05:57 87
                          04/08 Chafing 1 - Wullie 0 😭 11.20 18.02 01:33:28 08:21 05:11 264
                          05/08 Misty Mountain Hop 4.10 6.59 00:40:40 09:55 06:10 166
                          06/08 Need to NOT sleep in on a Saturday Morning - Longer Warm Up Required 0.54 0.87 00:05:54 10:56 06:47 6
                          06/08 5km PB (by 2 secs 😂) 3.17 5.09 00:18:49 05:56 03:42 10
                          06/08 Lamenting the change of the Zoo cafe 1.02 1.65 00:11:40 11:26 07:04 39
                          07/08 Sunday Shlong 11.38 18.31 01:37:01 08:32 05:18 473

                          Total distance: 83.89km (52.14 Imperial Soda Pops)

                          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

                            Hash - Thanks.  186 isn't my highest monthly total, but it's in the top 10.  Congrats on the 5k PB.

                             

                            Watson - Nice job on notching a longest time week for the year.

                             

                            Mark - Safe travels to Sydney.  I presume you'll be back in plenty of time to put the final touches on your training before the race.

                             

                            James - If you tried to swim, it still counts; not your fault you were kicked out.

                             

                            41.1 miles for me; the 4th week in a row of 40+ miles (64km), as is usual for me when I'm this far out from a race (9 weeks).  My toughest run of the week was this morning when the temp was 77º and the dew point 74º (25C/23C).  It wasn't the hottest I've ever run 10+ miles, but the humidity is what gets to me, especially as I get older.  I was pretty much wiped out for the morning (I lost over 6 pounds (2.7kg) during the run, after accounting for the water I drank along the way), but I survived.  I wonder if I'll soon have a week where every run is at least an hour?

                             

                            Date ▲ Type Distance Duration Pace Temp
                            8/1/2022 Easy   5.0 mi    55:36 11:08 68
                            8/2/2022 Repeats   7.5 mi 1:12:40   9:42 68
                            8/4/2022 Pace   7.9 mi 1:12:19   9:10 70
                            8/5/2022 Easy   6.0 mi 1:04:25 10:45 74
                            8/6/2022 Easy   5.0 mi    51:09 10:14 74
                            8/7/2022 Easy 10.0 mi 1:43:43 10:23 77
                            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
                            watsonc123


                              Fred and Hash - nice weeks.

                               

                              Hash - the early XC races (Shaw Batton & Uni Relays) are often dry underfoot.  Even sometimes Dorne Cup if the few days leading up are dry and Trentham Memorial Park drains well (of course there was tons of rain in the two weeks before this year).

                               

                              Correction - it was my second longest week in terms of time running.

                              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


                                Hash - also congrats on the PB.  Was that a race or just a time trial?

                                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)