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

     

     

    - Hiro Tanimoto is going to be really hard to beat at NZ 35-49.  He won overall at Wgtn yesterday in 31:08 (25s ahead of second).  Interestingly he races in the NB RC Elite v2 which some people believe is only for half-marathon up, but clearly not.

     

    Watson - Yeah, I don't think the usual shoe rules apply to Hiro! You should be pretty pleased with that time, given the disruption you've had in your training.

     

    Wellington 10km Road Champs:

    Watson's done a great race report, so I won't repeat it here. I ran a 5km PB for the first half of the race (18:40), but faded a bit after that, finishing in 39:52. Still a solid PB for me, so can't complain! Was pretty wet at the end, so didn't even warm down - just trudged off to the car and headed to the pub for a couple of celebratory beers.

     

    Looks like there's a bit to catch up on, so will try and so that this week (currently at home with a sick 2-yr old).

    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

     

    JamesD


    JamesD

      Congratulations to Hash, Watson, and Mark on your races.

       

      Re 10Ks, I’m pretty sure that when I was running in high school in the late 1970s, there were more 10Ks and 5-mile (8Kish) road races around here than 5Ks.  That has very much changed.  I think there are only two 10Ks and a couple of 5-milers a year now, and probably about 15-20 5Ks.  That’s probably related to the increase in the number of fitness/social runners and the decrease in the number of competitive ones.  I’m about a minute per mile slower than I was in high school, but I often place higher in races than I did then.

       

      After getting to 3 miles at tempoish pace twice this past week without aggravating my hamstrings too badly, I felt the right one near the end of an otherwise good run today, so I’m going to hold off until after my run tomorrow to decide about the midnight 5K, which will be Saturday night/Sunday morning the 27th/28th.  I expect I’ll go ahead with it unless tomorrow is bad, especially since DW wants to do it with me. 

       

      Piwi, didn’t you run a nighttime half a year or two ago?  Any suggestions about nighttime races? 

       

      Sun - 6.7 miles in park including strides & 3 @ 7:03, temp 84/29, TDP 149

      Mon - 7.3 miles very slow treadmill (84 minutes) + 0:40 walk breaks/6 mins

      Tues - 8.1 in park @ 8:28, temp 81/27, TDP 151

      Weds - 45 minutes swimming

      Thurs - 6.7 in park including strides & 3 @ 7:01, temp 81/27, TDP 151

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

      Sat - off, went to Atlanta with DW

       

      Total - 36.5 miles

      YTD average - 35.5 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)

        James yes it started at 6pm. I had a big lunch around 2pm but overall I didn't feel great for that race. I'm totally a morning runner so my body clock was confused.

        In hindsight I should have started doing runs around that time in the weeks leading up to it.

        That would be my main advice.

         

        Watson Sally has the 10000m world record in the 55 age group at 36.40

        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


          Watson Sally has the 10000m world record in the 55 age group at 36.40

           

          I was there that day as I was running in one of the later races.  Was a great effort!

           

          Hashiritai - positive split or not, a PB is still a PB!  My race was a fairly egregious positive split also.

          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


            Correcting Hash here, he ran 37:52

            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

              James yes it started at 6pm. I had a big lunch around 2pm but overall I didn't feel great for that race. I'm totally a morning runner so my body clock was confused.

              In hindsight I should have started doing runs around that time in the weeks leading up to it.

              That would be my main advice.

               

              Watson Sally has the 10000m world record in the 55 age group at 36.40

               

              Thanks.  I plan to eat a very light supper.  From the pictures I remembered, I had thought your race was later in the night, but if it was your May 2021 race, I guess it was dark at 6 that time of year. Even though you didn't feel well, I remember that your time was very good.  I run faster in the late afternoon than in the morning, so I hope midnight is more like "really late afternoon" than "really early morning."  I've been doing some of my runs between 4 and 7 pm, so I hope that helps a little.  Not going to run at midnight to train, because I can't fall asleep for a few hours afterwards, and I expect the sleep disruption would hurt more than the acclimation would help.

               

              This race has been going on for 40+ years and used to be by far the biggest 5K in town, but because of the start time I've never been interested in doing it.  However, I want a rustbuster for an early-October 5K, and the only other options were my usual mid-August 5K that took place the day we took our son back to university, an early-September 10K for which I won't be in racing shape, and a mid-September 5K that features meditation beforehand and yoga afterwards, so...no.

              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)

              watsonc123


                Watson - ironically, I think I might've been the one that thought it was short! 

                 

                Yup, it was you

                 

                I see your "short" course is a topic of contention on the marathon thread.  For the record, I'm taking the AIMS certification as proof.

                 

                I also checked your 2019 v 2022, there's also another difference in the course around the most southern point in the course.  So it's not just the turn around which is slightly different.

                 

                Also JMac has raced a certified 5km course that came up short.  If I could be bothered I could go back and find it, but I've spent more time on this than I really should.

                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

                  Hash - Congratulations on the PB.  (I notice on this forum the term of choice seems to be Personal Best, rather than Personal Record, which is predominant on some other forums.)

                   

                  Course Length - Given Garmin disclaims a +/- 3% range of error on their GPS watches, it's hard for me to get worked up if my watch shows a course is short but within the error range.  Maybe I'm too new here and it's a running joke that I'm not in on, but there seems to be a predisposition to critical statements or complaints about course length here that I don't see as much in other places.

                   

                  Generally, I try to roll with the weather and accept that it's summer right now, but the forecast for my track work tomorrow includes 100% humidity - both temperature and dew point at 69º (21C).  I think I'll have to pay close attention during the workout to how I'm feeling and not be afraid to dial it back or even call it off early.

                  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

                    Hash - Congratulations on the PB.  (I notice on this forum the term of choice seems to be Personal Best, rather than Personal Record, which is predominant on some other forums.)

                     

                     

                     

                    Fred - I'm pretty sure that PR is the typical U.S. usage and PB is used in most other English-speaking countries (not sure about Canada).

                    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)

                    zebano


                      Mark that's a great rust buster. Being stuck in no-mans land is just not a problem in the part of the pack where I find myself (I'm almost always solo after the first mile).

                       

                      Hash- 5k PB in your 10k PB??? Solid work! You need to recover and go race a stand alone (flat) 5k.

                       

                      Watson - congrats on the improved pacing. Did the rain help or hinder you?

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

                        Fred I've seen that PR vs PB topic discussed a few times on forums over the years. I think there's probably no difference, it's just the term used depending on where you live. If you watch international track, they list athletes PBs.

                        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


                          Here's my weekly "I'm still alive" but injured checkin

                           

                          Bike: 34.2 mi (2 sessions)

                          Run: 25.5 mi (4sessions)

                          Swim: 1.4 mi (2 sessions)

                           

                          The right hamstring/hip/glute/calf complex is still wonky but it really only screwed me up during the long run. On the plus side, my shoulder seems to be 100%

                           

                          T: 7.6 miles w/ 800 all out (2:36, not where I wanted to be but a solid starting point) + 3x800T + 6x200R. Should not have done most of this in spikes as the calves ached for days after this.

                          W: 4 miles super easy, 6 strides

                          F: 4 miles easy,  3 strides

                          S: 10 miles, with 3 stops to stretch and do leg swings.

                           

                          I'm just playing it by ear right now and doing all the PT stuff that I can.

                          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

                            Fred I've seen that PR vs PB topic discussed a few times on forums over the years. I think there's probably no difference, it's just the term used depending on where you live. If you watch international track, they list athletes PBs.

                             

                            I suspect with international track and elite athletes, it's easier to use "personal best" so as not to risk any confusion with actual distance or event records.  In the US, using "personal record" is probably some marketing person's idea of how to get more people enthusiastic about running a charity 5k.

                             

                            Zebano - I'll look at the bright side and be happy your shoulder is better.  Hopefully, the rest of you follows suit soon.

                            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


                               

                              Yup, it was you

                               

                              I see your "short" course is a topic of contention on the marathon thread.  For the record, I'm taking the AIMS certification as proof.

                               

                              I also checked your 2019 v 2022, there's also another difference in the course around the most southern point in the course.  So it's not just the turn around which is slightly different.

                               

                              Also JMac has raced a certified 5km course that came up short.  If I could be bothered I could go back and find it, but I've spent more time on this than I really should.

                               

                              Well, apologies again on that one.  I have now had (more than) my fair share of others suggesting courses are short so I probably got some karma for it.

                               

                              Yes, well spotted, in 2020, they changed the track of the course where it turns to the SW for the first time, and also changed the corner at the bottom of that section.  JMac did actually correctly spot that the turnaround point is in a different place compared to 2019 but I can't be bothered checking whether that correlates to where the turnaround was in 2020.

                               

                              Anyways I was initially a little disappointed on Sunday's result but I do think the weather played a big part.  My legs were way too fresh this morning and I managed 5 x 4 min hard / 1 min jog, averaging a faster pace for the efforts than I did on Sunday.  When I get cooked by the temperature in a race, I normally feel fresh very soon afterwards like that, I guess simply because I wasn't really hitting top gear in the race.

                               

                              On the bright side, there is no chance it will be that warm in Wellington in early Sept although it could be windy.

                              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


                                There is no chance of Wellington being that warm in September.  But there is of Upper Hutt being that warm.  It probably won't be though.

                                 

                                I cannot find it now, but about 5 years ago Strava released metrics on the London Marathon.  Something like 0.5% had the course short according to GPS.

                                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)