The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 421 times)

Marky_Mark_17


    Excellent news Fred, well done, sounds like a great confidence builder after a slightly rough period of training.

     

    Last week was my lowest week in over 4 years... but I think the rest was worth it.  I feel good again and enjoyed getting out there this morning.  Quite a bit of work to do now but I'm looking forward to it.

    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: Run the Point 10k, 27 Nov, 35:00, 1st overall

    Up next: Speights West Coaster, 10 Dec

    "CONSISTENCY IS KING"

    darkwave


    Mother of Cats

      Marky_Mark - it's good to see you moving forward and past this stupid bug.

       

      Fredford - I'd definitely take some confidence from that.  Is "scenic" a euphenism for "questionable accuracy"?

       

      Marco - good to see the continued work!

       

      James - I'm glad things are improving.

       

      My week:

       

      56 miles running, 3 hours pool-running, and 1000 yards swimming.

      M: 90 minutes pool-running.
      T: 9 miles very easy (9:50), drills, and streaming yoga.
      W: 9 miles very easy (10:16) and drills/strides.
      Th: 90 minutes pool-running, upper body weights/core.
      F: 10.5 miles, including track workout of 2x3200 in 13:55 (7:03/6:52) and 13:37 (6:50/6:47) with 5:30 jog in between. Followed with leg strenghtwork and 500 yards recovery swimming.
      Sa: 11 miles very easy (9:36), drills/strides, and upper body weights/core
      Su: 16 miles progressive - first 5 averaging 9:14, next 5 averaging 8:10, next 6 averaging 7:29, and then a .5 mile cooldown. Later some injury prevention work and 500 yards recovery swimming.

       

      Race recovery for the first half of the week, and then a short workout and a progressive long run for the second half.   My last real workout will be a track workout this coming Tuesday - after that it's all half-ass stuff until the marathon.

      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.

      ccoakley


        James, I am still lurking and excitedly watching people's upcoming races.

         

        I don't even know how to describe my current issues with running.  One day I'm gong ho and can do decent 1k intervals and then the next week I'm exhausted and can't handle 3mi easy.  There's a physical limit aspect but also a psychological mind block element.  I've never encountered anything like this before.

         

        So I lurk and I root from afar.

        5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

         

         

          Caitlin - Great to hear from you!

           

          Mark - Sounds like that enforced rest has been good for you. Here's to looking forward to things! Re trying new races - I think that's a great idea. Whanganui would definitely be different. A few years back my mate ran the marathon, and I ran the half. We ended up running the last 12km together, which was kinda cool (then I got the victory, but not the moral victory, by outsprinting him at the finish lol).

           

          DW - I've been enjoying your balanced comments/insights into Marathon training (from the non-Walton thread).

           

          Watson - Really enjoyed your detailed RR.

           

          Fred - With a range of 70º to 52º (or 21º to 11º in the old Motherland numbers Smile) I can see your issue with September races. That's quite the variation.

           

          Marco - I'm in my own confused state of what shoes to wear when I run XC, so I'm definitely no help to you Smile

           

          Flavio - Not sure if you are even posting in the Waltons anymore. Appreciated your insights into your tactics (from your RR in the Squabbling-Siblings thread)

           

          Mi Semana:

          Weekly for period: From: 19/09/2022 To 25/09/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          20/09 12km w/slight Tempo 7.47 12.02 01:01:10 08:11 05:05 172
          21/09 Like a gathering of the Clans - there’s a wee nip in the air 9.35 15.05 01:16:31 08:11 05:05 13
          22/09 Loop Loopy McLoopFace 4.37 7.03 00:38:03 08:42 05:25 160
          24/09 Bad Time Management = Inappropriately Short Warm Up 0.24 0.39 00:02:24 10:00 06:09 3
          24/09 Morning Run 5.52 8.89 00:46:10 08:22 05:12 33
          25/09 Sun Morn Marathon Training (for a non-marathon runner) 18.90 30.40 02:33:34 08:08 05:03 108
          25/09 Evening Loop 4.37 7.03 00:39:33 09:03 05:38 160

          Total distance: 80.81km (50.22 Imperial Tim Horton's Doughnuts)

          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: Whanganui 3 Bridges - Dec 11th

           

          Fredford66


          Running Musician

            Hash - Nice week (I need to be careful not to sound self-congratulatory since we ran almost the same distance ).  Looks like we're racing on the same date too - Oct. 9.  Good luck with the 10-miler.

             

            Ccoakley - Good to hear from you.  I hope you get through your block.

             

            DWave - Actually, the race had some nice views of a couple lakes.  It was refreshing to hear the RD say before the race that there were markers approximately every mile, letting us know up front not to be worried if a sign was off a bit (which some were).  With a field of 155, it was the 2nd smallest half I've run (smallest was 103, largest was 27,445).  Enjoy your last few workouts and good luck with the taper.

             

            Mark - Thanks.  If you feel good now, then I agree the low mileage was worth it to get healthy.

             

            James - The study about icing was interesting, but I remain skeptical.  It may help college-age males, but I doubt it will help me much, given how long I take to warm up in general.  Good luck with the 5k this weekend.

             

            Marco - Yeah, I saw the lead pack at Berlin hit the 10k mark in less than 29 minutes, right?  I wonder if I could keep up with them for even 100m (and I'd need a running start).

             

            A good week for me.  My second 50-mile total in the last 3 weeks.  Track workout tomorrow and a shortened pace run on Thursday, then just easy runs until the half on the 9th.  I'm looking forward to it.

             

             

            Date Workout Type Distance Duration Pace Temp
            9/20/2022   Easy   5.0 mi    53:58 10:48 65
            9/21/2022  4 x 1.5M @ 8:10 w/800m recoveries Interval 11.0 mi 1:44:07   9:28 60
            9/22/2022   Easy   5.0 mi    52:52 10:35 67
            9/23/2022  10 w/7 @ HMP (8:18) Pace 10.0 mi 1:30:18   9:02 52
            9/24/2022   Easy   6.1 mi 1:00:37   9:57 70
            9/25/2022 Warmup Easy   0.5 mi      5:44 11:28 55
            9/25/2022

            Franklin Lakes Scenic Half*

            Race 13.1 mi 1:58:17   9:02 55

            *I treated the race as a supported training run.

             

            50.7 Miles (81.6km)

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

            Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
            zebano


              Fred that's a great  confidence builder.

               

              James, I am still lurking and excitedly watching people's upcoming races.

               

              I don't even know how to describe my current issues with running.  One day I'm gong ho and can do decent 1k intervals and then the next week I'm exhausted and can't handle 3mi easy.  There's a physical limit aspect but also a psychological mind block element.  I've never encountered anything like this before.

               

              So I lurk and I root from afar.

               

               Caitlyn, I've been happy to see you running. RED-S and overtraining both came immediately to mind based on that description.

               

              Mark glad you're healthy and strong again.

               

              Hash and DWave Solid weeks.

              1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

              zebano


                I had my first week in awhile that feels worth posting.

                 

                7 days of running w/ a long run of 5 miles, 21 miles total, 3 trail runs (harder on my back due to them not being smooth).

                65 miles biking, 3 miles swimming, 2 lifting sessions, 3 session  doing my PT work.

                 

                Oddly enough I've got a niggle in my right glute that feels like the start of this injury and I'm pretty sure it was caused by my cycling not running which is interesting though I'm not sure how to adjust the bike fit for that.

                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 - 320mg isn't but about 4 cups of coffee worth (give or take depending on roast, etc.), especially across two hours. Many, many corporate drones (myself included) go through that daily.

                  Once again, great job there.


                  Fred - Well done! That kind of performance has to have you feeling pretty good.
                  Did anyone break it to the guy ahead of you that a HM is actually more like 13.11 miles?


                  Caitlin - As others have said, it's good to hear from you. I'm sorry about those intermittent issues, that does seem a bit perplexing.


                  Hashiritai - Nice week. Also, "Imperial Tim Horton's Doughnuts"?? Given that Tim Horton's is from America's Hat, perhaps you should have said "Dunkin' Doughnuts" or "Daylight Donuts".


                  I enjoyed this week, particularly Wednesday's workout. That was more at HM pace (prescribed by my coach) rather than "adjusting for the atmospheric conditions" HM effort that I've been operating on. My LR I did keep to an adjusted-for-the-conditions effort, which felt fine, but also was a good deal slower than I would have liked.

                   

                  Weekly for period: From: 09/19/2022 To 09/25/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  09/19 Nothing notable 13.15 21.16 01:52:48 08:35 05:20 699
                  09/19 3 turtles, 1 heron, & 1 hawk 5.00 8.05 00:44:22 08:52 05:31 266
                  09/20 1 heron & 1 owl 10.00 16.10 01:33:22 09:20 05:48 387
                  09/21 3x 2mi @ HMe 14.00 22.53 01:47:59 07:43 04:48 367
                  09/21 1 B-52 5.05 8.13 00:45:46 09:04 05:38 249
                  09/22 DW, DD2, & 1 rabbit 8.01 12.88 01:15:53 09:28 05:53 433
                  09/23 3 deer (3 strides) & 2 rabbits 10.01 16.10 01:23:49 08:22 05:12 377
                  09/23 2 hawks 4.05 6.52 00:37:01 09:08 05:41 207
                  09/24 8 deer (8 miles at the right intensity but wrong pace), 2 owls, & 1 heron 19.16 30.82 02:33:03 07:59 04:58 991
                  09/25 2/22 for good mornings 6.05 9.74 00:54:59 09:05 05:39 341

                  Total distance: 94.49mi

                  5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                   

                  Upcoming Races:

                   

                  Fredford66


                  Running Musician

                    Fred - Well done! That kind of performance has to have you feeling pretty good.
                    Did anyone break it to the guy ahead of you that a HM is actually more like 13.11 miles?


                    I enjoyed this week, particularly Wednesday's workout. That was more at HM pace (prescribed by my coach) rather than "adjusting for the atmospheric conditions" HM effort that I've been operating on. My LR I did keep to an adjusted-for-the-conditions effort, which felt fine, but also was a good deal slower than I would have liked.

                     

                     

                    Keen - Thanks.  I think around here people pretty much take "half marathon" to be 13.1 miles, not 13 miles 192 yards 1 foot 6 inches.   It's always nice to enjoy a training week.  Well done.

                     

                    Zebano - Glad you're well enough to post again.  Hopefully that little niggle will go away on it's own.

                    5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                    Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                    Marky_Mark_17


                      Caitlin - honestly that sounds rough.  Sounds a bit like what people describe sometimes when they have long Covid?  Sorry to hear things are still pretty variable.

                       

                      Darkwave - hooray for half-ass stuff!

                       

                      Hash - I had a really good think about this stuff 12-18 months ago, what really motivates me to run.  I only started running in 2015, and the first few years were all about chasing PB's and that massive rush of hitting a new PB.  But that's not sustainable for anyone, and it was after running probably the best race of my life at Southern Lakes HM last year (1:09) I realised that I was gonna have to find something to keep me going because the PB days were going to get rarer and rarer.  I mean, I enjoy training, but you don't run 80-100km/week just for the fun of it.  I realised that checking out new races was a big motivation for me... I've always had a rule that I have to run at least one new race every year but actually checking out new races is a lot of fun, and in particular trying to execute a race well on a course you've never run before.

                       

                      Anyways good week (and I enjoyed the Tim Hortons reference, although ironically Canada actually uses the metric system).

                       

                      Zebano - healthy for sure.  Not especially strong... but I'll get there lol.  I came back better than ever from a longer rough patch than this one.

                       

                      Keen - a heron?  Nice!

                       

                      Fred - nice week and good consistency on the training there.

                      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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                      Up next: Speights West Coaster, 10 Dec

                      "CONSISTENCY IS KING"

                      Fredford66


                      Running Musician

                         

                         

                        Hash - I had a really good think about this stuff 12-18 months ago, what really motivates me to run.  I only started running in 2015, and the first few years were all about chasing PB's and that massive rush of hitting a new PB.  But that's not sustainable for anyone, and it was after running probably the best race of my life at Southern Lakes HM last year (1:09) I realised that I was gonna have to find something to keep me going because the PB days were going to get rarer and rarer.  I mean, I enjoy training, but you don't run 80-100km/week just for the fun of it.  I realised that checking out new races was a big motivation for me... I've always had a rule that I have to run at least one new race every year but actually checking out new races is a lot of fun, and in particular trying to execute a race well on a course you've never run before.

                         

                         

                         

                        I know exactly what you mean, Mark.  I've run a half 38 times, which includes 30 different races.  There are only 5 I've run more than once, though there are some I'd like to get back to and run again.

                         

                        Today was my last track workout of the training cycle.  6 x 1 mile with 400m recoveries (actually, 6 x 1,600m).  The target was to run each "mile" in 8:08.  With lovely temps in the low 50's (11C), I did just fine, running them in 8:09, :08, :07, :06, :08, and :04.  Now it will be several weeks before I again have to get up at 5:00am to run.

                        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                        Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                        Marky_Mark_17


                           

                          I know exactly what you mean, Mark.  I've run a half 38 times, which includes 30 different races.  There are only 5 I've run more than once, though there are some I'd like to get back to and run again.

                           

                           

                          That's an impressive collection Fred! I've run a half 33 times, and that was 18 different races.  Quite a few repeats for me.  All going to plan, I'll add a couple new halves to that list by the end of the year.

                           

                          I had an entertaining running mishap this morning.  Saw Dan Coates out there so ran back with him.  We were chatting and I wasn't looking where I was going and managed to scrape my head on a low hanging branch.  As with most head wounds it bled profusely even though it wasn't actually that bad.  Ironically he had his arm in a lightweight cast as he has to have surgery on a finger later this week.  Must've been a helluva sight for anyone that saw us heading back to town... one with blood streaming down their face, the other with his arm in a cast.  Good times.

                          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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                          Up next: Speights West Coaster, 10 Dec

                          "CONSISTENCY IS KING"

                          Fredford66


                          Running Musician

                            Mark- I hope to add 2, maybe 3 new races before this year ends.

                             

                            My son and I signed up for races on October 9.  He was to run a 10k that ran part of the course with the half, so we figured we'd get a chance to run together.  Then they tweaked the courses and we'd only be together for the first 1½ miles, and he'd have to be careful to stay on the 10k course and not wind up on the half route.  Then they simplified the 10k course so it ran with the half again, other than an earlier turnaround (yay!), but changed the start time so the 10k begins 15 minutes earlier than the half instead of at the same time (boo!).  So now there will be no chance for us to run together.  A bit disappointing and a reason for me to be leery of this race director in the future.  Currently, they have both the old and new courses up on their site - one as an interactive map and one as a static map.  So many changes within a few weeks of the race don't speak of high levels of organization.  At least I can grump about that while I wait for the 10-day forecast to come up on Friday.  Still bummed that our plan to run together a while has been shattered - I'd hoped to help him get into a steady pace so he could run a new best 10k time.

                             

                            (I noticed yesterday my rolling 7-day total hit 63.9 miles - that's what happens when rest days get moved around...

                            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                            Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                            zebano


                              Fred  shame you can't run with your son.

                               

                              Mark  You're right that head injuries often look worse than they are. I saw someone at a gas station walk in bleeding from their head in the middle of my Sunday ride and asked if he was ok. He looked confused then said "am I still bleeding?". Seemed genuine rather than joking. He didn't have a companion in a cast however so you two take the cake.

                               

                              I ran a fun workout yesterday. 6x400 at LT effort on 100 jog plus 4x200R. Some people were finishing up their workouts and decided to run my 200s with me and next thing I knew we were sending them. Ran a 33 second final 200 and felt smooth doing it which was a lot of fun. Probably ruins the workout a little (R pace would be 43-44) but when you don't have a race on the calendar, it seems worth it to just go with what seems fun.

                              1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                              Marky_Mark_17


                                Mark  You're right that head injuries often look worse than they are. I saw someone at a gas station walk in bleeding from their head in the middle of my Sunday ride and asked if he was ok. He looked confused then said "am I still bleeding?". Seemed genuine rather than joking. He didn't have a companion in a cast however so you two take the cake.

                                 

                                That happened to me a few years back at hockey training.  I slid for the ball and had a minor collision with the goalie.  It was late summer so still pretty hot, anyways I got back up, started running again, and wiped the sweat from my brow... only to find it wasn't sweat but a lot of blood lol.

                                 

                                Anyways nice job on those 200's.  Sometimes it's just good fun to go out there and hammer it.

                                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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                                Up next: Speights West Coaster, 10 Dec

                                "CONSISTENCY IS KING"