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

CommanderKeen


Aspiring Hobby Jogger

    Mark - That sucks! Hopefully you get over this quickly.


    Fred - While I originally thought I'd have two cracks at that standard, I'll probably follow the coach's recommendation. While I think hitting both times is possible and that the HM time seems considerably easier, performing well at the marathon is the true goal.

    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


    Glute Force

      Mark great race report, get well!

       

      Steve you are killing it. What is your current half PB? You seem to be in great shape!

      SteveChCh


      Hot Weather Complainer

        Mark - That sucks, hope it's a minor one.  Good timing at least.  I'm entering my extreme paranoia phase now.

         

        Mick - Good to see you!  I set a half PB of 1:27:32 this year but it was net downhill.  My flat course PB of 1:29:25 is due for a takedown.  I'm trying not to think too far beyond the next race, but I have a vague plan to have a real crack at the Christchurch marathon in April.

         

        zebano - Good luck on your come back.  Seems like you're doing all the right things.

         

        Fred - Nice workout especially given the potential health issues.  I think you're in shape to go for it.

        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

        Fredford66


        Running Musician

          Steve - Thanks.  I am beginning to feel optimistic.  If I can keep hitting paces in training while dealing with a lingering cough, I should be ready to go by race day.  How do you feel about your training?  Your next half is a week before mine.

           

          Keen - I understand your decision completely.  It would be nice to get two shots at the NYC qualifying time, but if CIM is the real goal, then don't push the half before it and just wait for the marathon.  Good luck.

           

          Zebano - Thanks.  I'm feeling optimistic that I can break 1:50 in at least one half this fall.  Depending on weather conditions, I may have as many as three shots at it.

           

          Mark - How's the cold?  I got over the worst of mine in a few short days, but two weeks later and I'm still coughing at night.

           

          The first pace run with my RP in a while took place this morning.  As noted, I'm still not getting a full night's sleep, so I was a bit unsure what the run would be like.  The plan was 10 with the middle 7 at HM pace, or 8:20.  I got to the meeting place early as I've come to believe I can do the HM portion of the workout better if I take a few minutes rest after my warmup instead of transitioning right from warmup to HM pace.  As usual for me, the first mile was a little slow, but I picked it up before we hit the big hill climb.  I was struggling in the last, flat half mile, but I managed to keep up the pace and our average for the 7 HM miles was 8:18, so job done.  I just hope the legs recover quickly enough for Sunday's 14 miles at moderate effort.  The first of my target halves is 4 weeks from Sunday.

          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
          SteveChCh


          Hot Weather Complainer

            Fred - I'm stepping up for my first full in 3 weeks.  I'm doing a trail half in November which won't be a goal race, but most likely I'll have a real crack at a half in April.

            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

            Marky_Mark_17


              Seems to be on the improve now thanks all. I took today off as well so 3 days without running is the most I’ve had off in a long time. Should be back at it tomorrow.

              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"

              JamesD


              JamesD

                Mark - Hope you’re feeling better.

                 

                I’m surprised at how tired my legs still are two weeks after my rustbusting 5K.  Easy runs seemed 15-20 sec/mile slower than they should have been at that effort, and my short tempo was ~10 sec/mile slower.  My upper inner right hamstring has been sort of strange - several times in the last couple of weeks it has started to hurt in the first mile of a run, almost like it’s about to cramp up, and then gotten better for several miles.  Soreness usually returns late in the run, but not as severely.  My various other hamstring issues in both legs haven’t been much trouble lately, for what that’s worth.

                 

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

                Mon - 8.3 in park @ 8:47, temp 85/29, TDP 151

                Tues - 47 minutes swimming

                Weds - 6.8 in park incl. 2.5 @ 7:07, temp 83/28, TDP 150

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

                Fri - 8.3 in park @ 8:49, temp 74/23, TDP 146

                Sat - off, didn’t swim since shoulders sore

                 

                Total - 38.9 Miles

                YTD Average - 35.1 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


                  James - cheers, seems like things are on the improve now, thanks! That seems like an unusually long recover period after a 5k?

                   

                  Me - week was a bit of a bust but I guess if you're gonna catch a cold, then immediately after a race and with 4-5 weeks until the next goal race is probably as good a time as any.  3 days off is the longest rest I've had in almost two years so maybe not a bad thing.  Managed an easy hour this morning, legs still a bit heavy and HR a touch on the high side but definitely feeling better.  Give it a day or two and I should be back to normal.

                  Weekly for period: From: 05/09/2022 To 11/09/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  05/09 That run where it’s done, done, on to the next one 4.46 7.17 00:33:25 07:30 04:40 15
                  06/09 That run where some idiot keeps leaving empty gel packets in the Okahu Bay drinking fountain 9.35 15.05 01:01:46 06:36 04:06 44
                  07/09 That run with a domain cruise feat J. Drake 8.40 13.52 00:59:30 07:05 04:24 140
                  11/09 That run where I caught one last cold for winter 9.23 14.84 01:06:54 07:15 04:30 101

                  Total distance: 50.58km

                  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"

                  Fredford66


                  Running Musician

                    Mark - Glad to hear you're feeling better.

                     

                    James - Sorry to hear about the hamstring.  I've had times were recovery from a race seems unusually long.  Hopefully you'll be back in the groove soon.

                     

                    Steve - Any particular reason you're stepping up to the full?  Was that always a possibility when you first planned the half, or is it just something you decided to do?

                     

                    Long run for me today.  Given my pace run was just two days ago, and I still have a cough at night, I figured I'd be happy with a 9:30 average pace, but I managed to do much better.  Helped along in the last 4 miles by the company of  my son, I managed to average 9:20.

                     

                    My 51.1 miles (82.2km) for the week is my highest weekly total year to date and ties for my second best week in the past three years.  Feeling pretty good about that.

                     

                    Date Workout Type Distance Duration Pace Temp
                    9/5/2022   Easy   5.0 mi    52:32 10:31 71
                    9/6/2022   Easy   6.0 mi 1:01:43 10:18 72
                    9/7/2022 4x1½M @ 8:10/M w/800m rec. Interval 11.0 mi 1:47:01   9:44 65
                    9/9/2022 7 @ 8:18/M Pace 10.0 mi 1:31:41   9:11 59
                    9/10/2022   Easy   5.1 mi    53:59 10:36 58
                    9/11/2022   Long 14.0 mi 2:10:37   9:20 67
                    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

                      Fredford - things are looking very good.

                       

                      Marco - it's good to see you posting again!  I hope for continued progress for you.

                       

                      Zebano - it's also good to see you back here.

                       

                      James - your description of your hamstring really sounds like nerve (the way it threatens to grab and then relaxes).  I think I've mentioned this before, but have you ever tried nerve flossing?  It's one of those things that can't hurt and might help.

                       

                      Marky_Mark - I'm glad your cold was well timed.

                       

                      ***

                      51 miles running, 6 hours pool-running, and ~1000 yards swimming.

                      M: 2 hours pool-running and streaming yoga.
                      T: 9 miles easy on the treadmill (9:36) and upper body weights/core.
                      W: 14 miles, including a track workout of 3x3200m at tempo effort (14:24, 14:22, 14:22) with recoveries after each in 5:29-5:59; then 2x200m with full recovery in 49 and 49. Followed with leg strengthwork and 500 yards recovery swimming.
                      Th: 2 hours pool-running.
                      F: 9 miles very easy (9:50), four hill sprints, and upper body weights/core, followed by 2 miles very easy (9:39).
                      Sa: 17 miles, including 2x5 miles in 37:25 (7:29 pace) and 37:10 (7:26 pace); 1 mile in 8:57 between the two. Followed with leg strengthwork and 500 meters recovery swimming.
                      Su: 2 hours pool-running and streaming yoga.

                       

                      This was my last week of marathon training - now I'll taper for a half-marathon next Sunday, and then Chicago marathon after that.  Things have been trending the right way, so we'll see how this fall goes.

                      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.

                      SteveChCh


                      Hot Weather Complainer

                        darkwave - Do you have any goal in mind for Chicago, or are you in a "take it as it comes" type mindset?

                         

                        Fred - Very nice week, and I agree with darkwave, you're on a good track at the moment.

                         

                        Not sure I understand your question though?  I never planned a half for Melbourne - I decided on Melbourne for the full marathon in March after the Christchurch marathon was cancelled.  I was about 60% through the cycle at that point.  I'd decided on Christchurch after the Wellington marathon was cancelled in June 2021 - 4 days before the race so I was 100% through the cycle.  I took up about 5 pages of this thread in March trying to decide on a new race for the marathon.  There was Taupo, Dunedin and Lower Hutt, all small-ish races with pretty quiet courses and/or high potential for bad weather.  Dunedin was on yesterday, and the results look quite slow - Mark might be able to give some insight on this as I see Nic Bathgate was close to the front - so I think I made the right call.  It also gave me time to go and do Southern Lakes in May before starting the marathon cycle, and that turned out to be a dream race.

                         

                        So it's been a long journey to get here, and I'm glad I can now start the taper madness.  I know I should take nothing for granted but it's hard to see a scenario where the race doesn't go ahead.  I just need my flight to have no issues.

                        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

                        watsonc123


                          Fred and Darkwave - nice weeks.

                           

                          Mark - good idea on taking the three days off.

                           

                          Steve - Melbourne will be a great race in terms of number of runners.  There's always the risk of a hot day though.

                           

                          Speaking of weather - five days out from my full marathon.  Forecast is 5C to 15 C (41 F to 59F) for the day, so the lower half of that for the race, with south-easterlies (no details on speed), so I'll take that.

                           

                          My week was pretty good.  Both workouts went well. 

                          It's been a much lower volume cycle than my previous two marathons.  Although there's been more quality.  Post April/May calf injury, I've had 10 moderately good weeks, and 4 lighter weeks (2 due to cold, and 2 due to 10km race taper and recovery).

                           

                          I'm going to for 3:06, which is very much an 'A' goal.  I'll be fine if I fade and still go sub 3:15.

                           

                          Weekly for period: From: 05/09/2022 To 11/09/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          05/09 Evening Run - 4 Strides 4.40 7.08 00:39:44 09:02 05:37 13
                          07/09 Afternoon Run - 8 * (4:00 HMP and 4:00 Steasy) 11.59 18.65 01:30:00 07:46 04:50 33
                          08/09 Evening Run 6.33 10.18 00:55:38 08:47 05:28 30
                          09/09 Afternoon Run 3.38 5.43 00:29:53 08:50 05:30 7
                          10/09 Afternoon Run - 9.0km to 23.0km MP 14.92 24.01 01:57:13 07:51 04:53 189

                          Total distance: 65.35km

                          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)

                            Oh, things are heating up!

                             

                            Both Watson and Steve have Perish runs coming up - exciting times! Steve, I've been enjoying following your training (and surreptitiously replicating some of them, albeit on a more minor scale).

                             

                            My racing year is winding up, but still have a couple of Halfs planned (this weekend and early Dec).

                             

                            My Week:

                             

                            Weekly for period: From: 05/09/2022 To 11/09/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            05/09 Lunch Run 5.60 9.01 00:46:08 08:14 05:07 49
                            07/09 Half-Perish Training - 5km@PHMP/1km Easy/x3 13.12 21.11 01:39:05 07:33 04:42 17
                            08/09 Lunch Run 3.16 5.08 00:34:01 10:46 06:42 154
                            09/09 Afternoon Run 4.83 7.78 00:46:06 09:33 05:56 150
                            10/09 Morning Run 0.95 1.53 00:10:02 10:34 06:33 12
                            10/09 Harriers Track Session 6 x 1km 5.51 8.87 00:53:46 09:45 06:04 0
                            10/09 Afternoon Run 5.84 9.40 00:43:55 07:31 04:40 60
                            11/09 Easy Long Run 13.12 21.11 01:53:11 08:38 05:22 236

                            Total distance: 83.88km (52.13 Imperial Polka Dots)

                            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

                             

                            zebano


                              Hash - that's an excellent 6xKM workout. I've been meaning to ask are you part of a proper hash house?

                               

                              James /DW - My PT just assigned me some neural flossing (as well as  single leg glute bridges and calf raises). So far, easily enough homework but I can absolutely tell something's wrong and she hasn't give any sort of diagnosis yet other than saying she thinks the issue is with my back.

                               

                              My week has been a hodgepodge of activities from racquetball to weight lifting, mountain biking, road biking, swimming and 11 miles of run walk. The first mile right now is fine but after that my back and then right hip & glute get sore. The hardest part about PT is the PT is asking things like "how much does it hurt" and my answer is well it's a little sore, it's uncomfortable but there isn't that sharp pain feeling that worries me, just a growing discomfort and I feel like we're talking past each other a bit.

                              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

                                Mark - I clearly have much to learn from you regarding timing of sickness around races.
                                Back to feeling the way you should?


                                Fred - Nice week!


                                DWave - I'm certainly glad things have been progressing positively for you, best of luck in the coming weekends.


                                Watson - Do you have a preference between your current higher intensity/lower volume cycle vs the older higher volume/lower intensity ones that you've done, or is it too early to make that call?


                                Hashiritai - Nice week, and good luck this weekend as well.


                                I'm happy to have finished out another solid week, and even hit 1,000 days on my (largely unintentional) run streak Sunday and even got in a little 1 miler with DW. The workout on Wednesday was a bit of an odd one. One one hand I didn't feel super great during it, but on the other I was faster than I figured I would be for the effort, so that was nice.


                                I've been looking forward to my 5k this coming weekend, but that has been somewhat dampened - I've found out that the city gov't has, for some unknown reason, demanded that the race make an adjustment that will add ~100m to the race after it was already certified. Given that the weather is likely to be at best the same as my last race that should pretty well kill my plans to go sub 18.

                                 

                                Weekly for period: From: 09/05/2022 To 09/11/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                09/05 The new road section is nice for now, but let's withhold final judgement until after it rains 11.00 17.71 01:32:00 08:22 05:12 466
                                09/05 Afternoon Run 4.15 6.68 00:34:26 08:18 05:09 102
                                09/06 Griddle time 10.10 16.26 01:32:46 09:11 05:42 371
                                09/07 6x mile @ HMe 14.66 23.58 01:53:37 07:45 04:49 367
                                09/07 Runchable 4.10 6.60 00:37:25 09:08 05:40 207
                                09/08 Sleep walking 8.15 13.12 01:15:04 09:13 05:43 295
                                09/09 1 meteor 10.01 16.10 01:26:30 08:38 05:22 476
                                09/09 Alright, now I feel better 4.05 6.52 00:35:49 08:51 05:30 190
                                09/10 5 rabbits, 4 deer (4 strides), 2 hot air balloons, & 1 possum 18.01 28.97 02:30:59 08:23 05:13 860
                                09/11 That time I batted 1.000 6.10 9.82 00:55:04 09:02 05:36 197
                                09/11 Jaunt w/ DW 1.01 1.62 00:11:50 11:43 07:18 52

                                Total distance: 91.34mi

                                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