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

darkwave


Mother of Cats

    GO WATSON!!!!

    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.

    Marky_Mark_17


      Looks like a pretty shallow field this year.  Voss won in 2:29, next best was 2:48.  Watson hopefully not far off finishing.

      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"

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

         

         

        Cheers, Zeb. The 6x1km is probably my favourite workout, and the one that I mainly use to gauge my fitness. Wasn't planning on aiming for sub-3.30s, but had weather was good, and there were three of us running similar pace, so it just happened naturally. I've heard of Hash House Harriers, but no relation! Hashiritai = 'I want to run' in Japanese - which sums up my running philosophy pretty well!

         

        And go Watson!! You won't be far from this finish as I'm typing this...

        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

         

        Marky_Mark_17


          Watson done in 3:13.

           

          I would say that is a very good time for that course and given also his training had been a little up and down until recently.  He should be very happy with that.

          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"

            Damn fine job Watson.

             

            Hash that 6x1k was beastly. You should be looking at 17.30 or faster.

            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 "      

             

              Well done Watson!!!

              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

                Watson - Great job.  Congratulations!

                 

                I decided to try a pace run today.  I figured goal A would be the full 10/7.  Goal B would be a friend's suggestion of breaking the 7 into 2 x 3 with a 1-mile break in between.  Goal C would be to run.  I wound up somewhere between B and C.  The first 3 miles went OK, keeping the pace but working harder so I needed the break.  After that 1 mile easy, I was two miles into the second set when I could no longer maintain the pace.  I think the effect of the bug I had is to make me work harder to maintain a given pace, which is why I'm tiring out more quickly than in the past.  That would make sense since it's my breathing that's affected and therefore my ability to clear out CO2 is compromised.  Easy run tomorrow.  The doc said I'd feel better by the end of the weekend.  I hope he's right.

                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
                JamesD


                JamesD

                  Congratulations, Watson!

                   

                  darkwave - Thanks for the hamstring flossing suggestions.  When I looked them up, two of the four exercises in the first set I saw were ones my PT had me doing.  A question for you - how much & how long before a goal race do you cut back your swimming during your taper?  In a normal 45ish-minute swim for me, 20 minutes include kicking.  Seems like I should be ok to do half to ⅔ of my usual on the Monday or Tuesday before a goal 5K and just not swim at the end of the week, but I’ve seen recommendations that crosstraining be reduced two weeks before a goal race and eliminated the week before.  Do the lungs need rest before a race too, or is it just the legs?

                   

                  My week was much better than the last two; my pace was back to normal, and my hamstrings didn’t hurt as much.  Lower humidity may have helped a bit too, but I think it was mostly that I finally recovered from my late-August 5K.

                   

                  Sun - 10.1 miles in park @ 8:24, temp 83/28, TDP 154

                  Mon - 6.7 miles very slow treadmill (78 minutes) + 0:40 walk breaks/6 mins

                  Tues - 8.3 in park @ 8:23, temp 83/28, TDP too low to worry about

                  Weds - 47 minutes swimming

                  Thurs - 6.8 in park incl. 3 @ 7:01, temp 80/26, TDP 141

                  Fri - 6.2 very slow treadmill (72 minutes) + 0:40 walk breaks/6 mins

                  Sat - 7 in park @ 8:23, temp 78/25, TDP 142

                   

                  Total - 45,1 Miles

                  YTD Average - 35.4 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


                    Another fairly average week.  This sinus infection is still not clearing up so I'm gonna take a few days off and see if that does it.  Had this a couple of years back and time off was ultimately the thing that sorted it.

                     

                    Fred - hope things are coming right for you.

                    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

                      watson - That is a really impressive result.

                       

                      Mark - That sucks.  Definitely sounds like some rest is the best idea with your upcoming races.

                       

                      Fred - Pretty good effort doing that with a bug.  You'll find it easy when you're 100%.

                       

                      James - Good news that the hammy pain is reduced, very nice week.

                      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


                         

                        Mark - That sucks.  Definitely sounds like some rest is the best idea with your upcoming races.

                         

                        Gonna ditch October races unless I magically come right in the next couple of days.  Still got 7 weeks till Nelson HM but I don't need the pressure of other races before then.

                        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


                          Mark - now is the perfect time to get sick for you.  A few weeks off might be beneficial, especially if you have niggles.

                          Thanks all. Pretty pleased with it. At 5km in, I made a call that there's no way the 'A' goal is happening, so fell back to the 'B' goal of sub 3:15.

                          Easily my most even paced marathon. Second half was only about 25s slower than the first half (although second half is net downhill 40m). The last 4km was quite slow as I was very tired plus it was getting warmer at that point.

                          Weather was almost perfect for the first 35km, and then got just a little bit warm.  I will write a RR later in the week.

                           

                           

                          Weekly for period: From: 12/09/2022 To 18/09/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          12/09 Lunch Run 3.17 5.10 00:29:06 09:11 05:42 14
                          13/09 Evening Run - 6.0km to 10.0km MP 6.88 11.07 00:57:16 08:19 05:10 24
                          14/09 Evening Run 3.24 5.21 00:29:16 09:02 05:37 9
                          15/09 Lunch Run 1.75 2.82 00:15:11 08:41 05:23 4
                          17/09 Rotorua Marathon 3:13:57 Gun / 3:13:55 Net 26.42 42.51 03:14:00 07:21 04:34 247

                          Total distance: 66.71km

                          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)

                          Marky_Mark_17


                            Watson - I think you're right.  I haven't got any major niggles but for some reason I think that instead of getting injured I tend to get sick.  I was looking over my training history and I think it's just overtraining similar to what I had in late 2020 after my last marathon.  The other thing I noticed was that actually my best performances haven't come on the back on sustained high mileage like I've churned out over the last little while (and before that marathon).  Only once EVER have I PB'ed where I ran back to back 100km weeks as part of a training block... and the one time that did happen, I'd had a number of lighter weeks beforehand.

                             

                            I've tended to perform best when training is around 80-95km/week, with maybe the odd week up around 100km.  I did specifically tell my coach we should try and push the mileage a bit but actually it looks like maybe that is not the best option for me, at least not at the intensity I typically train at.

                             

                            Anyway I've pulled out of road relays in a couple weeks... I really don't like letting the team down but the reality is I won't be at my best unless I miraculously recover tomorrow, and I'm not happy being out there unless I can put in a performance I can be proud of.

                            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 - I wish I had your flexible outlook.  I get myself (mentally) locked into a schedule months ahead of time and on top of that I want to run a sub-1:50 half and am very aware that at my age time is not on my side.  Get well soon.

                              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
                              JamesD


                              JamesD

                                Mark - I wish I had your flexible outlook.  I get myself (mentally) locked into a schedule months ahead of time and on top of that I want to run a sub-1:50 half and am very aware that at my age time is not on my side.  Get well soon.

                                 

                                Fred - For what it's worth, I set my half PR at 56, which I think is what you are now or will be soon.  If not for bad conditions at the one half I've run since then and two years of covid race cancellations after that, I'm pretty sure I would've beaten that PR at an older age.  So don't sweat your age just yet.

                                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)