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

Marky_Mark_17


    Fred - we have several AIMS accredited course measurers here in NZ.  The certified courses I know of include:

    • Any event that is a regional or national championship course, including 10k, half marathon and marathon champs
    • Christchurch Marathon (and half marathon)
    • Wellington Marathon (and half marathon)
    • Dunedin Marathon (the marathon was definitely certified this year.  Half was measured with a calibrated bike but they didn't try and get it certified for some reason)
    • Auckland Marathon (and half marathon)
    • Rotorua Marathon
    • Hawkes Bay Marathon
    • Queenstown Marathon
    • Coatesville Half Marathon
    • Waterfront Half Marathon

    There will be other courses that have been measured properly, but did not seek certification.  But there has also been a big uptick (at least pre-Covid) in the number of events pitched at more of a fun/lifestyle level.  They're not always nearly as thorough on their measurement.  Typically these are only slightly short - if at all - like maybe 50-100m... but you get the odd shocker like Mt. Maunganui Half or Tauranga Half.

     

    Watson - I see the guy who won the half in Rotorua is the same guy I had that epic battle with at Omaha HM back in March!

    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 - Sounds like what we have here.  Some courses are certified, some are not.  You take your chances with the ones that are not (I'll map them on software to see if they're at least close).  The worst are the ones that claim their course is certified and post a map online, but then don't use that course.  Anything that changes with a week to go is very suspect.

      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

        Watson - I thought that was a seriously impressive effort in your full. Didn't really think you had enough build-up to achieve that time.

         

        Fred - It's never too late to set PRs (or even PBs)!

         

        Piwi - What I'd really like to do is run a 6x1km with only 60s rest in-between. I think that would give me a better indication of a potential 5km time. One slight drawback with the Sat morn track sessions is that rest times tend to blow out a bit (as we often have 15-20 runners, and we all start the reps together).

         

        My Week:

        Turns out there were a lot of Half Marathons over the weekend! Mine was an off-road brute, starting on an old golf course at the bottom of the world! In true Kiwi style, it was probably short of a proper distance, however still pretty happy with my effort. It was very hard work, with undulating grassy tracks through sand dunes and running on the beach making up most of the course (2 laps). Me and a slightly younger guy were battling for 3rd and 4th, which kept me on an honest pace. He started to pull away from me over the 2nd beach stretch, but I managed to keep him close enough so that I could run him down over the last 1km.

         

        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 Gentle Warm Up 1.58 2.54 00:15:04 09:32 05:56 59
        12/09 6x400/90s/200m easy 3.12 5.02 00:25:03 08:02 04:59 130
        14/09 Taper Week - 5km PHMP (fixed it, Doug!) 6.05 9.74 00:49:37 08:12 05:06 53
        15/09 Easy 5km 3.16 5.09 00:28:33 09:02 05:37 73
        16/09 Invercargill Airport Commute - Again! 4.38 7.04 00:41:31 09:29 05:54 15
        16/09 Taper Week - 3x400m/90s/200 Jog 3.93 6.33 00:32:06 08:10 05:04 8
        17/09 Beautiful Invercargill - Park Run + Coffee 3.05 4.91 00:22:51 07:30 04:39 5
        18/09 Morning Run 1.35 2.17 00:11:19 08:23 05:13 3
        18/09 St Paul’s Sandy Point Classic Half Perish 12.97 20.87 01:28:11 06:48 04:14 40
        18/09 Lunch Run 1.46 2.35 00:14:09 09:42 06:01 0

        Total distance: 66.06km (41.06 Imperial Raindrops)

        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

         

          Hash nice on the 3rd place. I used to run 17.30 when I was 45 and my 1k x 6 intervals were about 3.30 off 90 secs.

           

          Fred I could do a better job of getting these courses more accurate by running them with my old garmin 235.

          I don't know how they get them so wrong.

          Probably cycling or jogging with an old apple watch 

          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 "      

           

            another week trying to get some threshold or tempo run and stay above 25 miles ...

             

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            09/12 Morning Run 3.91 6.29 00:31:40 08:06 05:02 128
            09/13 Morning Run  7.00 11.26 00:59:28 08:30 05:17 10
            09/14 Morning Run - intervals 3.82 6.14 00:29:34 07:44 04:49 10
            09/15 Morning Run 3.51 5.65 00:32:15 09:11 05:42 7
            09/17 Morning Run including 8 strides 4.60 7.40 00:38:07 08:17 05:09 217
            09/18 Morning Run 1.43 2.31 00:12:55 09:02 05:35 56
            09/18 Club Xc series qub fields 4k 2.49 4.00 00:17:56 07:16 04:30 75

             

            I trhew in a cross country race, a 4 K organized by my club for 3-4 weeks. I use to run the marathon close to the pace I ran this race... but well... I got a benchmark now... I hope with some work on speed and miles I can get back close enough to were I was... who knows.

             

            hope you all had a great weekend!

             

            MArco

            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:  

            ???

            watsonc123


              Marco - nice week.  X-Country can often be much slower due to the surface.

               

              Whanganui Marathon (and Half) is also AIMS certified.  Although I don't know who wants to run a NZ marathon in December.

               

              And as Mark says, there are other courses that are definitely legit (e.g. the half at Wgtn Round the Bays), but not officially certified.

               

              Thanks to all the congratulations.

               

              Hash - congrats on the third place, on a short course!  I presume you have relatives in Invercargill?

              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


                Hash - NZ Athletics also cannot spell your name.

                 

                https://athletics.org.nz/weekly-round-up-19-september/

                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)

                darkwave


                Mother of Cats

                  We do have measuring wheels in NZ! 

                   

                  But they spin in reverse.

                   

                  (I'll show myself out - thanks).

                   

                  Hash - that course does sound brutal - well done!

                   

                  Also, I face a similar situation as you regarding track workouts and rest times.  I've worked around it by starting right behind a faster group, so that their too long recoveries end up short for me.

                   

                  Marco - a good productive week for you.  Keep working at it, and it will come.

                  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.

                  zebano


                    Fred - I think half of setting a masters PR is believing that you can. The other half is training smarter than you did when you were younger.

                     

                    Mark sorry you're still battling the sinus infection. Sorry about the lost races

                     

                    James - I would at least get the kicking out of your swims when tapering. Personally I don't do any kick sets because as a performance thing my swimming is part of triathlon races so I minimize kicking during them anyways. Your situation is obviously different but for most people in  terms of forward propulsion 75-90% of it comes from your upper body meaning that training the kick has a low payoff anyways.

                     

                    DW  Well paced race. Congrats on the progress since Broad Street.

                     

                    Steve  Good luck with the marathon! I hope it actually happens this time.

                     

                    Marco - how'd you like the XC race ?

                     

                    I'm slowly improving. My PT doesn't have a name for my condition but it's clearly in my back (as opposed to my glute&hamstring where I feel most of the symptoms). The good news is that I ran 5 days in a row.... the bad news is that totaled 12 whole miles.  Oh well, progress is progress, I'll take it. I'm still supplementing with weights, swimming and mountain biking so at least I'm having some fun seeing new trails. Hopefully I can step up to join Piwi in hobbyjogger-land in the next couple weeks.

                    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

                      Watson - Nicely done, congratulations. I'm looking forward to that RR.


                      James - Good week.


                      Mark - I'm sorry that sinus infection is still bugging you. I used to get 4-6 of those per year and back then it always took a round of antibiotics to clear it up.


                      Piwi - Greetings! Ooh, that's a rough on on the course. The last time I race a "certified" course the 5k and HM both were about 400m long - the course had been redone from previous years, with the changes all being part of the common course before the HM and 5k split. It's rather odd for both of those distances to be off by the same distance even by GPS (I used Stryd for distance both years I ran this one), so I'm guessing someone just mismarked the course, perhaps going one block too far at some point.


                      DWave - RR in queue. Pretty solid effort in the conditions, it seems like, which is the big thing as you said. Here's hoping the weather in Chicago cooperates.


                      Hashiritai - Nice week, and good HM.


                      Zebano - I'd definitely be happy with any kind of progress, though here's hoping it accelerates.


                      I had a fairly good week, though a few days of interrupted sleep served to make it harder on me than it should have.
                      My 5k went pretty well, and I couldn't obviously see where the alleged extra ~100m was. If it was a bit long then this would have been a new PR without the extra distance.
                      I did manage to get a nice win against a guy I consider a local rival. Last year we traded back-and-forth for a few races on who beat whom. We were within a stride or two of each other for the first 3k when he pulled ahead by 20m or so. I passed him by 4k and ended up gapping him by 9 seconds to win the AG. Said rival is also a new entrant to my AG, which makes it a little sweeter.

                       

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

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      09/12 1 owl 11.00 17.71 01:29:41 08:09 05:04 453
                      09/12 15 turtles 5.00 8.05 00:42:09 08:26 05:14 197
                      09/13 1 owl & 1 large fire far away 9.00 14.49 01:23:12 09:15 05:45 472
                      09/14 30' + 20' @ HMe 15.26 24.55 01:54:03 07:28 04:39 459
                      09/14 2 AWACS 4.05 6.52 00:35:48 08:50 05:29 187
                      09/15 2 hawks & 1 heron 8.01 12.88 01:13:36 09:11 05:43 407
                      09/16 5 deer (5 strides) & 2 great horned owls 10.01 16.10 01:30:25 09:02 05:37 479
                      09/17 Course preview 4.00 6.44 00:31:58 08:00 04:58 39
                      09/17 Brookhaven Run 3.13 5.04 00:18:19 05:51 03:38 36
                      09/17 5x 3' easy, 3' medium, 2' hard 7.58 12.19 00:56:45 07:29 04:39 121
                      09/18 1 great horned owl 6.00 9.66 00:54:28 09:05 05:38 243

                      Total distance: 83.04mi

                      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

                      Fredford66


                      Running Musician

                        Keen - Nice job edging out your rival in the 5k.  When you deal with interrupted sleep, do you get up/run later, or go at the same time and just cope with being tired?

                         

                        Zebano - Appreciate the advice & encouragement.  I was already 49 when I started running, so at least I don't have to worry about seeing how fast I was decades ago.   12 miles may not seem like much, but 5 days in a row is good when you've been dealing with an injury.  I wish you a continued recovery.

                         

                        Watson - Yeah, I don't get summer marathons.  I once ran a half in June (with a puzzlingly late start of 9am) and that was bad.  Races with small fields have different challenges.  On the plus side, no worries about traffic, but on the down side, it's not always fun to be running all alone in a race (unless you're leading, but I wouldn't know about that ).

                         

                        Marco - Good job continuing the recovery.

                         

                        Piwi - Sometimes you get people who can't read maps and set up the start/finish/turn in the wrong place.  I ran a half once where the first 5 mile markers were in the right place, #6 was about 0.1 miles long, and the rest were properly spaced relative to #6, but that extra tenth panicked a lot of people who thought they'd suddenly fallen off the pace.  I guess I'm saying human error can do lots of silly things to a race course.  All that said, 500m/1000m is a lot to be off by.  Changing a marathon course one week out is not something I'd be happy with either.

                         

                        Hash - Nope, never too late.  Sounds like you ran an XC half, or at least a trail half.  Nice job running down 3rd place.

                         

                        Dwave - Thanks.  I'm glad you're taking the DC result in stride and are still confident about Chicago (weather aside).  Good luck.

                         

                        Steve - You make a good point that feeling relief after cancelling a run or changing a training plan is probably a good sign.  I sometimes get too emotionally invested in a race based on all the training I do.  I need to realize the training should be fun too (though the early morning alarms don't feel like fun).

                         

                        Mark - How are you doing with the cold?  Your point about flexibility is well taken too.

                         

                        I have three weeks to go to my first target half.  This week has some hard training, next week will have some moderate training, then tapering.  I'm still dealing with the lingering cough.  The course of steroids that was supposed to have me feeling better in a few days fell short of expectations, so back to the doctor I'll be going.  It's weird - right now I feel both optimistic about, and intimidated by, my goal.  Coughing aside, my training has gone well and I've been hitting my target paces, getting 7 miles of HM pace done in warm weather on hills in practice for a flat course in what should be cooler weather.  On the other hand, I've had to work harder to hit the targets than in past training cycles, but the fact that I hit them anyway should be a positive.  What I really need is to survive until 10 days out from the race, at which point I can stop obsessing about my training and start looking at the weather forecast three times/day.

                        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 - do you have an aim time?

                          Flavio - the front page racing table is a bit outdated.

                           

                          Keen - nice week.

                           

                          Zebano - good luck on the injury.

                           

                          Darkwave - I forgot to post this earlier.  I think you raced the half really well given how hot it was.  It's very easy to not adjust and then do a big fade like I did late 2019 in a late spring half.

                          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 - do you have an aim time

                             

                            I'd like to run a half sub-1:50, which will probably require an 8:20 pace after adjusting for the margin in certified course and not being able to run all the tangents.

                            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

                               

                               

                               What I really need is to survive until 10 days out from the race, at which point I can stop obsessing about my training and start looking at the weather forecast three times/day.

                               

                              No, you're still not obsessive enough.  You said "the weather forecast" singular.  You really should check at least three sources - the Weather Channel, AccuWeather, and WeatherUnderground.  They can be quite different sometimes.  

                               

                              Does your goal race have pacers?  Assuming decent health and weather, it seems like you have the fitness to hit your goal, and following a pacer might help you get the most out of your fitness.

                              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)

                              Fredford66


                              Running Musician

                                 

                                No, you're still not obsessive enough.  You said "the weather forecast" singular.  You really should check at least three sources - the Weather Channel, AccuWeather, and WeatherUnderground.  They can be quite different sometimes.  

                                 

                                Does your goal race have pacers?  Assuming decent health and weather, it seems like you have the fitness to hit your goal, and following a pacer might help you get the most out of your fitness.

                                 

                                Fair point, though I don't favor the first two because their "local" forecasts tend to be from the nearest city.  Wunderground.com and weather.gov have nice graphical forecasts I can sink my teeth into.  I don't know whether the race has pacers, but if they do it's a small enough race that the pacers will likely be in 15-minute increments (e.g. 1:45, 2:00, etc.).  I've run more PRs without pacers than with, so I think I'll be OK in that regard (though running with a group always seems a bit easier).

                                 

                                I had a good workout this morning.  The plan was 4 x 1½ miles (well, 6 laps) @8:10 pace, or 12:12 per interval, with 800m recoveries.  I ran them in 12:11, :12, :13, and :09.  11 miles for the day.  I'm still coughing at bit.  In addition to the better (i.e. cooler) weather, using my inhaler before the run probably helped a good deal (usually, I only need it after hard runs in cold weather).  It felt really good to get that workout done, though; does a lot to dispel doubts.

                                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