The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 391 times)

    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.

     

    Piwi - Yup, Watson is correct. And also Sat morn is my club track morning, so I can't break that routine! There are a few chances to run a 5km throughout the year, but I'm not too fussed as it's not really a goal distance for me.

     

    Watson - Given that the Wellington Waterfront 5km is run by our enemies from across town, I'm limited to their first run on the year (which is free entry). Can't be seen to be supporting them, you see!

     

    Fred - Definitely DO NOT leave those shorts in your closet gathering dust! We will now expect regular photographic proof that you are busting them out...Smile

    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

     

    Fredford66


    Running Musician

      Fine, fine  - I'll make sure to wear the shorts again in a future race (though not half - I have other shorts that fit better for halves).

       

      Keen - Good luck hitting the NYCM qualifying time.  You'll likely start in a corral well ahead of me, if not in an earlier wave even.  According to the NYRR seeding formula, I'll be in a corral with people who can run a 3:48 marathon (which I think is very aggressive 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

         


        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.

         

        Hmm something I need to learn

         

        Fred I had an old photo from about 30 years ago when I had a brief foray into running wearing the loudest shorts ever. Luckily I can't find it 

         

        Yesterday I was running behind a courier/delivery van when it started backing out. I was running as fast as it was reversing with one arm pushing against the van.

        I don't think she ever saw me and I was wearing a bright orange shirt. She was parked over the footpath.

        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


          You have to go with the working assumption that drivers don't see you.

           

          I got some NB Rebel v2 on a good price from Running Warehouse Aus.  They arrived a few days ago.  BUT they were way too short, I ordered US 11, but they're more like a US 10 or 9.5.  It's much more than just slightly different shaped shoes, so it must have been a manufacturing error.  So they'll be going back.

           

          Mark - what is your plans this weekend?

          I'm not going to see your race as I'll be refereeing my oldest football.  I can watch the 2pm open final.

           

          I can meet you:

          - Sometime Saturday (let me know soon as I'll shuffle my long run).

          - Sunday morning (I'd have to leave no later than 10am)

          - Sunday afternoon about 1:30pm onwards

          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)

            I really like those Rebels Watson. I'm a US 10. I still have a pair which I rotate with my 50 other running shoes 

            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


              Fred - Those shorts are way too good to not get used!

               

              Piwi - yeah always assume they haven’t seen you. I’ve got some sympathy for couriers as they have a tough gig and have been slammed over the last couple years but they aren’t always the most careful as they’re in a rush.

               

              It is windy and wet here in Wellington. Not supposed to be quite as windy tomorrow but it will still be a factor. Went out for a course reconnaissance this morning. Should be fairly quick although the end of the nice long straight does cop the wind. Catching up

              with Watson later on today.

              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"

              SteveChCh


              Hot Weather Complainer

                Good luck Mark, and good to hear about another forum meet up.

                 

                Just had a look at the Wellington forecast and it doesn’t look great in terms of the wind. I guess you’ve had plenty of practice this winter. Hopefully you find a group willing to share the work.

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

                Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                JamesD


                JamesD

                  Good luck, Mark!

                   

                  I’m recovering from last week’s 5K more slowly than I had expected, but my normal pace is creeping back toward its usual 8:20-30/mile.  Somewhat better weather (temperatures in the 80s and TDPs in the 150s rather than 160s) is nice too.  Hope I can start doing tempos again next week to get ready for my October 1 5K.

                   

                  Sun - off (midnight 5K race counted last week)

                  Mon - 46 minutes swimming

                  Tues - 5 miles in park @ 8:59, temp 81/27, TDP 155

                  Weds - 6.2 miles very slow treadmill (672 minutes) + 0:40 walk breaks/6 mins

                  Thurs - 7 in park @ 8:48, temp 87/31, TDP 154

                  Fri - 47 minutes swimming

                  Sat - 8.1 in park @ 8:41, temp 82/28, TDP 154

                   

                  Total - 26.3 Miles

                  YTD Average - 35 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


                    It was a tough and very windy day out there, ended up 34:13 official but good for 4th M40-45 and we (Auckland) won the overall teams award for M35-49, pretty tough to beat Wellington on their home turf with the depth they have. 

                    Still a bit annoying to not be able to take down that 10k road PR (33:15) as I know I’ve got a lot of good training in the bag but today was unquestionably not a PB day, most runners were a lot slower than at their respective regional champs (up to a minute!).

                     

                    Met Hashiritai as well so that was good!

                    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"

                      Great job Mark. I see Hash got 10.34 and you 9.9kms.

                      That should get the short course theorists going 

                      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


                        Great job Mark. I see Hash got 10.34 and you 9.9kms.

                        That should get the short course theorists going 

                         

                        Oh it’s even better than that… my watch had it at 9.99km lol. But most had it between 10.1 and 10.4.

                        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"

                        watsonc123


                          Yeah, it was windy for today's races.  Well done Mark and Hash.  And it was good to catch-up with Mark yesterday.  Unfortunately I couldn't make their race, but I did watch the senior race later on.

                           

                          My week was good.  Saturday's workout was much better then three weeks ago, despite being windy and very wet.  Which is a good thing because it's only two weeks to Rotorua marathon, and I've only had two long road runs in the lead-up (with a lot of medium long runs).

                           

                          Weekly for period: From: 29/08/2022 To 04/09/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          29/08 Evening Run - 4 Strides 4.40 7.08 00:39:57 09:05 05:39 15
                          31/08 Afternoon Run - 4 Strides and 5 * (2:00 Quick and 2:00 Easy) 6.12 9.84 00:50:02 08:11 05:05 20
                          01/09 Evening Run 6.32 10.16 00:58:46 09:18 05:47 22
                          02/09 Afternoon Run 3.28 5.28 00:28:39 08:44 05:26 6
                          03/09 Morning Run - Long Run 20.11 32.35 02:36:52 07:48 04:51 345
                          04/09 Football Refereeing- 1st Half 1.60 2.57 00:20:36 12:53 08:01 0
                          04/09 Football Refereeing- 2nd Half 1.61 2.58 00:22:11 13:47 08:36 0

                          Total distance: 69.87km

                          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)

                          need2tri


                            Marky you are a course cutter, admit it!!! 😁 ( let us know which one you prefer to stick: short course runner, downhill PR counter, or course cutter 🤣)

                             

                            Congrats on a great race,  keep doing you!

                             

                             

                            Oh it’s even better than that… my watch had it at 9.99km lol. But most had it between 10.1 and 10.4.

                            Fredford66


                            Running Musician

                              It was a tough and very windy day out there, ended up 34:13 official but good for 4th M40-45 and we (Auckland) won the overall teams award for M35-49, pretty tough to beat Wellington on their home turf with the depth they have. 

                              Still a bit annoying to not be able to take down that 10k road PR (33:15) as I know I’ve got a lot of good training in the bag but today was unquestionably not a PB day, most runners were a lot slower than at their respective regional champs (up to a minute!).

                               

                              Met Hashiritai as well so that was good!

                               

                              Congratulations on the team win and the individual effort, MarkWas it wind, warmth, or the course that slowed everyone down?

                               

                              Nevermind, I read Watson's comment and see it was the wind. Nice week, Watson.

                               

                              I had a short week, having been sidelined on M/T/W with a cold.  I'll post the details later.  I ran 10 today and for the first time that I can remember, I wound up with a case of the hiccups while running.  For the last 15 minutes of my run, every third or fourth breath was interrupted.  I'm pretty sure the interruption to my breathing pattern slowed me a bit.  Anyone else experience that?

                               

                              ETA:

                              Date ▲ Type Distance Duration Pace Temp
                              9/1/2022 Easy   5.5 mi    58:16 10:36 70
                              9/2/2022 Pace   4.6 mi    43:20   9:26 59
                              9/3/2022 Easy   5.6 mi    57:52 10:21 73
                              9/4/2022 Easy 10.0 mi 1:44:47 10:29 68

                               

                              25.7 miles / 41.4km

                              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
                              darkwave


                              Mother of Cats

                                Fred- I've never had the hiccups while running, and I hope I never do.  That sounds miserable and awkward.

                                 

                                James - it's very good to see you putting in a solid week.

                                 

                                Marky_Mark - just keep racing well and that PR will come.

                                 

                                Watson - looks like you are hitting a peak with 2 weeks to go - that's a very good thing!

                                 

                                ***

                                 

                                My week:

                                 

                                72 miles running, 2 hours pool-running, and ~1500 yards swimming.

                                 

                                M: 6 miles very easy (10:16), plus drills/strides
                                T: 11.5 miles, including a track workout of 400/800/1200/1200/800/400. Splits were 1:43, 3:25, 5:07, 5:01, 3:16, 94. Recoveries were 75 seconds after the first 400, and 2:0x-2:4x after the 800s and 1200s. Followed with leg strengthwork and 500 yards recovery swimming.
                                W: Streaming yoga and 10.5 miles very easy (9:36).
                                Th: 2 hours pool-running and upper body weights/core.
                                F: 12.5 miles, including an 8K track tempo in 34:55 (7:10/7:05/6:58/6:55/6:47), followed by six 1:00 hills (two cycles of easy, moderate, hard). Followed with leg strengthwork and 500 yards recovery swimming.
                                Sa: 11 miles very easy (9:39) plus drills and upper body weights/core.
                                Su: 20 miles progressive, split as first 7.5 miles averaging 9:45 pace; next 6.5 miles averaging 8:23 pace, and next 6 miles averaging 7:30 pace. Followed with injury prevention work and 500 meters recovery swimming.

                                 

                                Yes, it looks like a big bump in mileage this week, but that's really only because I did my long run on Sunday, rather than Saturday, and so my pool-running recovery day will fall on Monday instead of Sunday.

                                 

                                I was pretty happy with this week - we got a break in the humidity on Friday, and so I took advantage and did a longer track tempo which went really well for my current fitness.

                                 

                                I haven't been doing progression long runs during this cycle - instead I've been doing a Friday track workout and then a long run Saturday morning (mostly easy, but with surges in the second hour).  This has been partially to mix things up and get a different stimulus, and partially because it's hard to do long progression runs effectively in July and August.  I was thinking that this weekend would be a bit better weather-wise, so I decided to try a progression 20.  Of course, it ended up heating up anyway (since this is the weather whining thread I'll note that it was 80 degrees with a dew point of 74 for the marathon pace section), but despite that the progression went pretty well.  So things are definitely on the right track.

                                 

                                This was my last 20 of my will she/won't she Chicago training cycle.  I have a marathon pace workout next week, and then a half-marathon the week after. (so yes, my last 20 is 5 weeks before the race, but I don't think that's an issue - I've done that before).  And then I think I'll take a shot at Chicago, since it seems like I should be able to get the work vacation issues worked out.

                                 

                                Also -CK - I thought of you today when I considered naming this morning's long run "one snake, 2 deer, 3 used condoms, and 5 discarded gel packets."

                                 

                                The deer were...disturbingly comfortable with people.  I was running on a 10 foot wide paved asphalt trail, and a deer was just casually trotting down the trail towards me, as if it was an approaching jogger.  (I stopped and got off the trail to give it some space).  About 5 minutes later, there was a second deer doing the same, but this one left the trail before I got too close.

                                 

                                My sig other suggested that it might be deer rutting season, but apparently that's not until October and November.

                                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.