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

Fredford66


Running Musician

    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.

     

    Steve - Thanks, and sorry for misunderstanding your situation with regard to the marathon.  Good luck with the flight and with staying sane.

    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
    Fredford66


    Running Musician

      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.

       

      Zebano - Pain is such a hard thing to communicate.  For one thing, it's so relative.  What I might have described as "very painful" at one time is probably only "moderately painful" now that I've experienced kidney stones.  Good luck with your PT in any case.

       

      Keen - Nice week for you too.  It sounds totally bizarre that the city would arbitrarily lengthen the 5k course.  Are Queen Victoria's seats beyond the original finish line or something?

       

      Hash - Good work last week.

       

      Watson - Thanks and best of luck in reaching your A goal.  I hope conditions cooperate.

       

      DWave - Thank you and enjoy the taper for your half and for Chicago.  Good luck.

      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


        Fred - thanks.

         

        Hash - good luck.  Lower Hutt was a quick course which I got my PR on, the course these days is quite a bit slower.  Your forecast is northerlies which won't be great on that course.

         

        My forecast is now a low of 1 C / 34 F, high of 15 C / 59 F which would be after I've finished.  Sunny with south-easterlies. So a little cool, but  good.

        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)

        SteveChCh


        Hot Weather Complainer

          watson - Good luck!  It's amazing how quickly you've started cranking out some huge long runs.  That weather forecast looks pretty good.  Had a look at the course, looks like a bit of a climb at the halfway mark, then a big one at 30km.  And an annoying one at about 35km.

           

          Is there any tracking?

          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


            Watson - all the best for Rotorua.  The SE is probably the best you could hope for on that course as it will be tail wind for the last few km.  You have definitely put in some good long runs and the Wellington hills will set you up well.

             

            My cold is niggling around.  I thought it was fading out on the weekend but it came back with a vengeance on Monday.  I miss the days when I used to be able to kick them in 3 or 4 days.  Either lockdowns have bred some punishing super-colds or I am getting soft lol.

            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


              I think the south-east wind means, a cross between head wind and side wind in the latter half. 

              Forecast is now light winds (direction not stated, so presumably very light wind), same temp range.  So pretty much ideal, although possibly a little cold at the start.

              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)

              watsonc123


                Steve - I find I can ramp up long run distance easier than most people.  Although it should be noted that there's on MLR in the week, and then 3-4 quite easy runs.  So overall volume is very moderate.

                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

                  I crashed and burned at the track today.  The plan was 3 x 2 miles, though I was tired, physically and mentally, even before I left the house. The first interval was decent, right on target pace, but 1½ miles into the second interval I was done - legs were shot and I had no will power.  My RP was there, running 800's, so I'd run his recovery lap with him, then run a slow lap while he did 2 fast laps.  I finished with 9½ on the day.  I am really glad tomorrow is a rest day (though there will still be mental stress as I have to take my autistic, needle-phobic, son for a periodontal procedure).  Just wish I could shake this stupid cough.

                   

                  ETA:  Forgot to mention the fun part.  At 5:45 in the morning it's still dark out.  There are some lights at the track that are always on and they cover the straightaways, but the turns are dark.  I was one of several people running on the track at that early hour, yet in the dark of one of the turns, some fool was standing in lane 1 jumping rope.

                  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


                    Fred - how are you with the pace you're trying to hit?  Some people such as Darkwave go by feel.  I have a pace aim for intervals and tempos, but it's a range of 10 s/km except MP where I go 20 s/km.

                     

                    If you're too strict on the pace, then a slightly slow days (heat, fatigue, whatever) means you're likely to fail.

                    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)

                    watsonc123


                      And Saturday's forecast is now even better!  Starting 6 C / 43 F, and will be 12 C / 54 F at the end.  Light winds, southerly at the start (so tail wind), and changing mid race to west / north-west which would be mainly cross wind.

                       

                      It's actually looking too good.  In case of a bad race, I won't be able to pull out the bad weather card.

                      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

                        Fred - how are you with the pace you're trying to hit?  Some people such as Darkwave go by feel.  I have a pace aim for intervals and tempos, but it's a range of 10 s/km except MP where I go 20 s/km.

                         

                        If you're too strict on the pace, then a slightly slow days (heat, fatigue, whatever) means you're likely to fail.

                         

                        The target pace was 10 seconds/mile faster than HM pace.  I've done workouts at the pace before and in worse conditions (yesterday was actually the best morning for track work I've had in months).  It was just a bad day.  I was physically tired from many miles and lack of sleep as well as mentally fatigued (which, no doubt, contributed to the lack of sleep).  One of the things that's been on my mind should resolve today.  The others - well, usually I can set them aside when running.

                         

                        My RP tested positive for covid yesterday.  Between the breeze blowing at the track yesterday and the fact that we weren't really in close contact, I have decent reason to hope I didn't catch it from him.

                        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
                        Marky_Mark_17


                          Fingers crossed Fred.

                           

                          My cold has definitely turned into a sinus infection so likely a few more easy days.  Will see how long it takes to clear up then re-evaluate race plans for Oct/Nov.

                          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"

                            Hi all, but late, but wanted to give an update. I'm keeping low miles but accelerating 3 times a week with some interval work between 400mt and a mile . So far so good. Finger crossed Smile

                             

                            In the meantime my whole family has covid so....I'm just waiting to catch it. For now I'm negativeSmile

                             

                            Happy Friday everyoneWink

                            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:  

                            ???

                              Good luck to Watson who should be under way in the Rotorua marathon this morning.

                              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 "      

                               

                              CommanderKeen


                              Aspiring Hobby Jogger

                                GO WATSON!!

                                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