The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 386 times)

Marky_Mark_17


    Watson - that long run of yours looked like some very tough climbing, impressive.

     

    Hash - congrats on the PB!!

     

    James - a month-long streak would be impressive.

     

    Fred - wow, that is some serious fluid loss.  Very solid work 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: National 10km Road Champs, 4 Sept, 34:13

    Up next: TBC

    "CONSISTENCY IS KING"

    Fredford66


    Running Musician

      Watson - that long run of yours looked like some very tough climbing, impressive.

       

      Hash - congrats on the PB!!

       

      James - a month-long streak would be impressive.

       

      Fred - wow, that is some serious fluid loss.  Very solid work given the conditions.

       

      Thanks, Mark.  I do need to be careful about the fluid loss.  I drank two pints along the way (2 pounds), but was still over 4 pounds lighter when I got home (and I promptly downed another pint+ of water).  Sometimes, even when I know I need to consume more fluids, I just get tired of drinking.

      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
      CommanderKeen


      Aspiring Hobby Jogger

        James - That's a solid month, well done.


        Mark - Solid week. Enjoy Sydney. How long will you be there?


        Watson - I do think there's something to be said for running volume in terms of time instead of miles/thousandmeteres. Particularly when you're running trails.


        Hashiritai - Thanks, and great job on that 5k PB! 2 of my last 3 5k PBs have been by 1 second or less, so two is a comparatively huge margin!


        Fred - Nice week, you're really building that volume. It's certainly the humidity that gets to me as well. It just doesn't provide a way to really cool off at all.
        Have you tried using a good amount of electrolytes either during or after your runs? Aside from the benefits of them directly, that can also make it easier to actually keep drinking.


        I had a pretty nice week, including a repeat of a workout I did a few weeks ago. It was a good deal more hot/humid this time so I used that to add to the intensity instead of using pace for the same. It was a good deal tougher this go-round, but I think I executed on it better overall than I did previously. Upping the pace certainly wouldn't have worked out well for me at all.


        The forecast for my race is looking ever-so-slightly better than before, and better than I could have hoped for. It's now forecasted to be ~72F/22.2C, compared to my average run temperature of ~82F/27.8C over the last 6-8 weeks.

        If I get a temp like that I'll try going out aiming for 18:05, possibly sub 18 depending on how I actually feel.

         

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

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        08/01 1 owl 12.11 19.48 01:44:00 08:35 05:20 577
        08/01 In which I found out I hadn't hydrated well enough today 4.10 6.60 00:37:37 09:10 05:42 236
        08/02 1 skunk 8.26 13.28 01:17:22 09:22 05:50 443
        08/03 The scenic route again 3.35 5.40 00:27:37 08:15 05:07 112
        08/03 3x (4x 800m) progressive 8.76 14.09 01:03:30 07:15 04:30 0
        08/03 Short route back 2.25 3.62 00:21:07 09:23 05:50 92
        08/03 Enough of this heat 4.11 6.61 00:38:51 09:27 05:53 243
        08/04 1 mama possum & 4 babies hitching a ride 10.05 16.17 01:32:54 09:15 05:45 344
        08/05 I had never before considered how many stories there are of little mice doing big things. 10.01 16.10 01:27:31 08:45 05:26 433
        08/05 More runchables 4.05 6.52 00:36:49 09:05 05:39 203
        08/06 1 owl, 1 hawk, & 1 piece of gravel riding along 16.01 25.76 02:18:21 08:38 05:22 810
        08/07 1 Eastern yellow-bellied racer 5.00 8.05 00:45:23 09:05 05:38 240

        Total distance: 88.05mi

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

         

        Upcoming Races:

         

        Wurst Race Half - 10/8

        Toyota Music Factory Half - 11/13

        CIM - 12/4

          Keen good luck. All your training points to a possible sub 18. I think I've let that dream go now after multiple 18.20 type 5ks 

           

          Fred been a bigger guy you probably lose more weight than us sub 150lb lightweights in the heat.

           

          Hash congrats on the 5k. Sub 19 at 50 is very good.

           

          Everyone else nice work.

           

          My runs stopped uploading on here. There seems to be an issue which I've made worse by trying to fix it.

          I can't see to find where I can re add running ahead back into garmin connect.

          Anyway I still have strava. I ran 50kms last week all 10ks.

          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


            Piwi - yes the Garmin upload is very patchy for me too.  I can download the files manually from Garmin Connect and upload them and that seems to fix it (sometimes).

             

            Keen - mileage king continues to mileage king.  Fingers crossed on that weather forecast.

             

            Sydney - some great running here.  Did the waterfront yesterday (under the Harbour Bridge and around the Opera House) and today I went out to Centennial Park for a workout.  Wow... what a great spot.  Pretty much closed to traffic at that time of the morning, beautiful parklands, and even on a grey, wet, cold winter morning there were lots of runners out.  Not dead flat with a few little climbs to keep it honest but a nice big 3.5km (2+ mile) loop so brilliant for a workout.  There is a track there as well but it's only open to the public in the afternoons.  Hate to say it Steve but it might be even better than Hagley.  The only problem was having to stop for about a million traffic lights between the hotel and there (~3km).

            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: TBC

            "CONSISTENCY IS KING"

            Fredford66


            Running Musician

              Piwi - In RA, go to Training Log -> Tools -> Applications to re-connect your Garmin.  Yes, 6 pounds is a smaller % of my body weight than yours.

               

              Mark - Sounds like a really nice run.  The one thing I miss about my old office in lower Manhattan is it was only a few blocks away from the East River, where I could run several miles during lunch time.  My new office is too far inland for that.

               

              Keen - Nice week indeed.  Yeah, that forecast isn't great but at least it's "only" a 5k. No, I haven't tried extra electrolytes per se; I've been able to rely on my daily diet to replenish what I lose.

               

              Tomorrow is scheduled to be track work, but the 5:00 am temp is forecast to be 79º (26C) with 80% humidity, so I'm going to do what I can but not worry if I don't hit the target pace.

              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
              watsonc123


                Mark - yeah, August is nice to run in Sydney.  I've been there quite a few times (last time was 2019) and it's a different story in Nov and Dec.  Sydney is also deceptively hilly, it's almost always very slightly up/down hill.

                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)

                  Fred its at the Garmin Connect end I cant find where to add RA back in under connected Apps.

                   

                  Mark my daughter moved from Christchurch to Sydney so Im probably going there a bit over the next few years.

                  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


                    Piwi - Sydney is nice albeit if you are in the main city area then running is basically confined to either the waterfront or the bigger parks (like Centennial Park) unless you want to stop for traffic lights every 400m or so.  It is probably a bit different out in the suburbs though.

                     

                    Watson- yeah the conditions here are very much like Auckland at the moment, maybe just fractionally warmer.  You are right on the hills, lots of little rollers, pretty rare to find any flat stretches other than around the waterfront area.

                    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: TBC

                    "CONSISTENCY IS KING"

                    Fredford66


                    Running Musician

                      Piwi - Sorry.  I misunderstood the problem.  Using connect.garmin.com, click on your icon/account in the upper right and select Account Settings.  From that page, select Account Information.  That's the page where I see Strava and Running Ahead.

                       

                      Failure of willpower for me today.  At 5:00am it was 80º with a dew point of 74º (27C/23C) and I just didn't get up. Hopefully, I won't beat myself up about it too much later on.

                       

                      ETA:  I'll probably try to get a run in tomorrow morning, my usual rest day, to make up for today, though it won't be a track workout due to time limits (I have to go into the office tomorrow).

                      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 thanks yes I have found that page but RA isnt listed in connected apps. I deleted it when I was trying to solve my upload issues. I need to know how to get it back. I have connect enabled at RA end on this site.

                        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 thanks yes I have found that page but RA isnt listed in connected apps. I deleted it when I was trying to solve my upload issues. I need to know how to get it back. I have connect enabled at RA end on this site.

                           

                          Sorry I couldn't help.  I hope it gets worked out, as well as the upload problem getting fixed (a simple acknowledgement that there's a problem would go a long way for me).

                          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

                            I seem to remember going through this a few years ago.

                            I think we are all waiting for Eric the site owner to check in and sort it. He runs this site mostly by volunteering his time so nobody likes to pressure him.

                            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 "      

                             

                            zebano


                              Sup yall? Sydney sounds awesome. Piwi can you just Kayak over there to see the daughter? (ok I'll turn off stupid American mode now).

                               

                              Fred, how'd the workout go? The weather here is starting to improve, especially early mornings.

                               

                              I'm just chillin, trying to stay fit and running when I can but I'm almost falling into a FIRST type thing where I run every other day and swim a lot. In good news I lifted with my son yesterday and he just got his first 2 plate deadlift in (sets of 5), and it didn't look hard for him, he's gonna be stronger than me soon : ) Unfortunately at the end of the session I decided to do some power cleans and while they felt fine, by the end of the night I couldn't lift my right arm without pain so I'm not sure if I can swim the next few days sigh. Oh well, back to the bicycle. If the legs continue to cooperate I think I'm gonna spike up "rip" an 800 next Tuesday just for fun.

                              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 hope the arm is OK.  Nice job on the swimming and good luck with the 800.

                                 

                                I bailed on the Tuesday track workout.  80º (27C) and very humid at 5:00am was enough to finally break my willpower.  I made up the miles (though not the workout) by running 7 yesterday.  For some reason, I was wide awake quite early, so the time stamp on my run was 4:12am.  It's very peaceful outside at that time - I saw only 4 cars on the road at that hour.  I ran 5 today at quarter past six and saw a lot more cars.  It was raining, but warm enough that I didn't care (and not so heavy that I had to worry about whether drivers could see me).

                                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