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

    Steve I may have noticed the background in Fred's photo but he is a gentleman and plus I was blinded by his shorts 

     

    James great job on the sub 20 and age group win.

    It's quite disorienting running in the dark.

     

    Darkwave good luck with the new job. Hope its stress free and pays well 

     

    Mark there must be alot of good masters runners who don't run club stuff. I'm sure my area has some fast 35 plus guys. My mate who lives near me ran 2.29 at Hawkes bay this year and he's about 38. Craig Kirkwood would likely be able to bang out a good time too. We also have the MacDonald twins both about 38 who run about 33 min 10k. Steves mate Dave Parsons is quick too and that's just a few near me.

     

    Shout out to Calsbear who ran another sub 3. He is so good at marathons. His training has been patchy this year and he's around 56 now so it was a huge feat.

    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 - nice race and RR.

      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)

        Thanks guys! Piwi, I’m not sure if it’s covid, vaccine or something else, at this point it could also simply be too long without serious training Wink we’ll see…

        PRs since re-started in 2013:

        5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

        HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

         

        Upcoming races:  

        ???

        CommanderKeen


        Aspiring Hobby Jogger

          Mark - Solid week, and good luck at the race this weekend.
          15 year spans for AGs seems rather large.


          Fred - Congrats on getting into NYC! That's something I'm hoping to accomplish.


          DWave - Best of luck with the new job and the specialist.


          James - Thanks for the RR, and congrats on the sub 20. 77F is your ideal for a 5k??? Wow, we have very different heat tolerances. Racing in the dark does sound absolutely awesome to me.

           


          Piwi - What's this you say about Fred being in a photo somewhere?


          Outside of nearly being killed by an inattentive driver my week was uneventful but solid. The Wednesday workout was faster for the effort than I thought it would be and my progressive LR went quite well and I only stopped for a few seconds to retie a shoe. Usually LRs with quality are something I dread, so the success there was a nice boost.

           

          Weekly for period: From: 08/22/2022 To 08/28/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          08/22 1 heron 6.00 9.66 00:55:19 09:13 05:44 217
          08/22 3 herons 4.10 6.60 00:35:51 08:45 05:26 203
          08/23 4 deer (4 strides) & 2 owls 10.05 16.18 01:26:13 08:35 05:20 466
          08/24 5x 2k @ HMe + 1 adrenalin-producing event 15.51 24.95 01:54:57 07:25 04:36 285
          08/24 1 Mississippi kite 5.00 8.05 00:44:10 08:50 05:29 203
          08/25 1 heron 8.00 12.88 01:14:16 09:17 05:46 256
          08/26 New dirt road, better than the old paved road 11.01 17.71 01:34:39 08:36 05:21 449
          08/26 Down, across, up, across, repeat 5.00 8.05 00:43:07 08:37 05:21 338
          08/27 8 mile progression to M effort 18.05 29.05 02:24:27 08:00 04:58 951
          08/28 Nothing notable 5.05 8.13 00:45:26 09:00 05:35 213

          Total distance: 87.78mi

          5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

           

          Upcoming Races:

           

          CIM - 12/4

          Marky_Mark_17


            Mark - Solid week, and good luck at the race this weekend.
            15 year spans for AGs seems rather large.

             

             

            It's very wide, but they do individual AG awards in 5 year blocks as well.

             

            There is a pretty good chance the winner will be a 45 year old (Simon Mace) though.  Tough ask for anyone to beat him on form (given the fastest 35 year old is running seniors and not masters).

            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"

            SteveChCh


            Hot Weather Complainer

              James - Well done on the midnight 5km.  Given your descriptions of the race, I was very impressed with your time.  It didn't sound like it was conducive to going fast.

               

              Marco - Welcome back!  I had wondered what was happening with you.  I hope things come back to normal reasonably quickly.

               

              Queenstown Marathon - I had assumed my entry from last year had automatically rolled over...I saw a Facebook post on the weekend saying there were only 100 spots left.  I thought to myself I better check my entry because I can't remember getting confirmation...found an email buried deep in my promotion folder from March with instructions on how to roll over the entry using a discount code.  Woops.  So I managed to enter and it's now sold out.  That would have been embarrassing after hassling my mate to enter after he's previously been slack and missed out.

              Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

              Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

              Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024

              Marky_Mark_17


                 

                Queenstown Marathon - I had assumed my entry from last year had automatically rolled over...I saw a Facebook post on the weekend saying there were only 100 spots left.  I thought to myself I better check my entry because I can't remember getting confirmation...found an email buried deep in my promotion folder from March with instructions on how to roll over the entry using a discount code.  Woops.  So I managed to enter and it's now sold out.  That would have been embarrassing after hassling my mate to enter after he's previously been slack and missed out.

                 

                That's... quite cheeky of them.  What would've happened if you hadn't caught that?  I'm hoping they would've let you carry the code over next year but wouldn't be surprised if they didn't!

                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"

                SteveChCh


                Hot Weather Complainer

                   

                  That's... quite cheeky of them.  What would've happened if you hadn't caught that?  I'm hoping they would've let you carry the code over next year but wouldn't be surprised if they didn't!

                   

                  I guess I would have just missed out.  To be fair, I did miss an email telling me sign up but yeah, I thought when I asked to defer from last November to this November (rather than the new date of March, which was cancelled anyway) that it was done.  Thankfully I can avoid that rant!  I probably would have just done the 10km and made my coach happy given it's 7 weeks after Melbourne.

                  Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                  Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                  Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024

                    Mark - are you sure Hiro is running senior mens?  It also doesn't look like Dan Jones is running either.  Maybe they're both unavailable?

                    https://athleticswellington.org.nz/wp-content/uploads/2022/08/Athletics-Wellington-Teams-for-New-Zealand-Road-Champs-25-Aug.pdf

                     

                    Also big congrats to Hash for making the M50 team, even if Athletics Wellington cannot spell his name correctly.

                     

                    I've approached them to get my name corrected Smile

                     

                    Zeb – Yeah, you’d think I’d be able to run a faster 5k than a first half of a 10k! Not that many chances to run a standalone 5k, though.

                     

                    Fred – I’ve never paid any attention to my stats on a cloudy day. I’m curious now, though! I’m another that loves those shorts, by the way 😊

                    Watson & Mark – Cheers. I think a few fasties are not available, so I managed to sneak in for my first Wellington rep shirt. Wellington has a huge number of MM50s at the moment – which is pretty exciting.

                     

                    Mark – Enjoyed your analysis of the upcoming champs. Looks like it’ll be tight in the Jnr Masters category!

                     

                    Darkwave – Hope the first couple days of your new job are going well!

                     

                    JamesD – Nice sub-20 midnight run. Thanks for the race report

                     

                    CK – Glad you’re still with us (and in one piece)

                     

                    Steve – Nice Queenstown save! Kinda reminds me of when I read a text and think I’ve replied because I’ve read it (and then never reply)

                     

                    My Week:

                    Weekly for period: From: 22/08/2022 To 28/08/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    23/08 Work Conference? What Work Conference? 5.40 8.70 00:42:29 07:52 04:53 45
                    23/08 Rotorua Treetop Adventures 0.22 0.35 00:11:19 51:26 32:20 0
                    24/08 Afternoon Run 6.39 10.28 00:55:20 08:40 05:23 76
                    25/08 Rotorua Morning Lake Run 6.59 10.60 01:00:22 09:10 05:42 169
                    26/08 Invercargill Night Run 4.23 6.80 00:39:42 09:23 05:50 15
                    27/08 Race Warm Up 3.25 5.23 00:30:32 09:24 05:50 71
                    27/08 Clyde Dam to Alexandra 10km 6.20 9.98 00:38:39 06:14 03:52 20
                    27/08 Warm Doon (to get the car) 3.97 6.39 00:36:37 09:13 05:44 29
                    28/08 Recovery Exploration 8.71 14.01 01:19:20 09:06 05:40 35

                    Total distance: 72.34km (44.96 Imperial Aglets)

                    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

                     

                      Another small week for me last week. I've been accumulating less than 20 miles weekly during summer, every time I push a bit further my body doesn't react very well. Particularly my feet ...

                       

                      Anyway I decided that's time to change so I'll push dome more from this week. Steve, i wish it could be a faster recivrty but unfortunately it cannot... i need patience for now,

                      Its like something broke a couple of years ago and I'm struggling getting it fixed without knowing what... but I'm back and will try to steadily improve again . Yesterday a dud a few intervals , today it hurts a lot, but I can walk (better than a year agoWink)

                       

                      Have a good day Smile

                      PRs since re-started in 2013:

                      5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

                      HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

                       

                      Upcoming races:  

                      ???

                      Fredford66


                      Running Musician

                        Piwi - Thank you for the kind interpretation of my intentions.

                         

                        James - Sounds like the race was quite and adventure.

                         

                        Keen - Nice week of running, careless driver aside.  What's your desired method of entry in to the NYCM?

                         

                        Steve - Glad you found the email and go in.

                         

                        Hash - Good week of work.  Thanks, too, on the shorts.  Maybe I should wear them more often....

                         

                        Marco - I hope you figure out what's going wrong, or better yet, I hope things just start improving for you as you edge up the mileage.

                         

                        Watson - A lighter week after a race is understandable.  I'm OK with my 10k not going well since the primary goal was to finish the 9+1.

                         

                        Mark - Good luck this weekend.

                         

                        Well, it seems my photo unintentionally stirred up discussion about my shorts versus other shorts seen in the shot.  Frankly, I didn't notice the other at first as such sights are pretty common in a field of 4,000+ runners in NYC, but perhaps next time I'll pay more attention and crop the image as needed.

                         

                        I've missed two running days so far with a non-covid respiratory infection (i.e. I have a cold), and may miss a third, so I'm getting a bit edgy.  With more time on my hands, I've gone down the rabbit hole a bit too far.  I have a goal of running a sub -1:50 half.  To run 13.1 miles in 1:50 requires a pace of 8:24.  However, as we now know, certified courses are 0.1% longer than the official distance, so a certified half is 13.1131 miles, which I'd have to run at 8:23.  That, however, requires I run the tangents perfectly, which is hard to do, especially early in the race when I'm running in the pack.  A sample of a dozen recent halves I've run shows my watch distance averages 13.18 miles for a half, which requires an 8:21 pace.  But that's the average.  The high is 13.21, so to be safe, I should be running an 8:20 pace.  Thus, just by sitting down and thinking, I've had to shave 4 seconds/mile off my goal pace.

                        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

                          It's OK Fred we don't want you to crop yourself out of that photo 

                          Yes marathons especially need the extra distance calculated in to meet goals. You could come to NZ and run one of our many short courses 

                           

                          Keen I appreciated your joke. I didn't know you possess such humor 

                           

                          Hash what about Parkrun for a 5k ? Every Saturday in most towns.

                          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

                            It's OK Fred we don't want you to crop yourself out of that photo 

                             

                            I knew that was coming - wondered who would be first.   I almost re-posted it with the middle cut out.

                            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


                              Oddly, Wellington city doesn't have a Park Run.  Hash would need a 30 minute drive to either the Porirua or Hutt Park Runs.

                               

                              I'm hoping that the Wellington Waterfront 5km Series might be back soon.  It's been mainly absent the last few years due to Covid restrictions, but it was a Tuesday ~6pm race through all daylight savings, fast field, and when not a northerly a fast course.

                              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)

                              CommanderKeen


                              Aspiring Hobby Jogger

                                Fred - I'm wanting to get in based on a time qualifier, which is 2:55 or 1:23 for me. Assuming their qualifying window for 2023 is the same as for 2022 I'll have two chances at it this year.

                                Get better!


                                Also, don't feel obligated to cut yourself out of your own photo just for someone else's sake!
                                *Blast!* Piwi beat me to this one.


                                Piwi - Why, thank you! I do possess a great range of humours, though don't typically display most of them so as to not offend either delicate sensibilities or my online running friends.


                                Didn't do so well on my continuous tempo run this morning. Last week (cruise intervals, same intensity as this week) I was running quite a bit faster for the same effort and just cruised through it. It happens, I know, but I also noticed that my watch told me my HRV was much higher than my usual the night before this workout (and was higher than the same night last week). Just one little data point, but I might start keeping a log of how I felt on my runs day-to-day along with the HRV values just for kicks.

                                5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                                 

                                Upcoming Races:

                                 

                                CIM - 12/4