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

    Caitlin that's great news. Maybe it was that booster. I got the initial 2 shots but haven't bothered with any more.

     

    DW are you running the full in Chicago ?

     

    James damn that's a fast time for a 60 year old nice job.

     

    Mark I think the marathon masters 40 record is out of reach as Bekele ran 2.05 in London at 40 years old 

     

    Fred nice on the 200 mile month. 50 mpw is a solid effort. I enjoyed tracking Steve. It's so much better tracking than 10 years ago. Much faster and more accurate.

     

    Steve hope your legs are not too sore. That cramp is a crazy thing. You can understand it past 30kms at marathon pace as it's something the body hasn't experienced before but 25kms is early.

    Beers with Marby sounds like alot of fun.

    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 "      

     

    zebano


      James 60, HAMSTRING INJURY, AND RUNNING 19:19. That's amazing. Nuff said.

       

      DW  glad the tapers is going well even if track in the dark is difficult. Good luck in Chicago.

       

      Caitlyn I've been watching your strava, it looks like you've been doing well. Welcome back.

       

      I had a solid week, dropped most of the xtraining but managed 32 miles  (~50k) running which was nice. I do want to make sure I get my lifting in this week as I think that's important for long term health but I've at least got the basic lifts to a weight that I feel is "strong enough for running" and I'll start doing a bit more single leg work.

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

      watsonc123


        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!

         

        Where did you get the list from?  Chch next year is not going to work for me.  So the marathon choices are Rotorua (6 May) and Hawkes Bay (20 May).  I cannot find anywhere stating that Hawkes Bay is legit distances, I'm not worried about official certification, just that it's definitely long enough.  I really, really don't want to run a short course.

         

        I realize Hawkes Bay is on trail for a lot of it, but it's fast packed limestone which I ran on whilst on holiday this year.  The limestone is 99.9% to 100% as quick as road.

        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


           

          Where did you get the list from?  Chch next year is not going to work for me.  So the marathon choices are Rotorua (6 May) and Hawkes Bay (20 May).  I cannot find anywhere stating that Hawkes Bay is legit distances, I'm not worried about official certification, just that it's definitely long enough.  I really, really don't want to run a short course.

           

          I realize Hawkes Bay is on trail for a lot of it, but it's fast packed limestone which I ran on whilst on holiday this year.  The limestone is 99.9% to 100% as quick as road.

           

          Nosed around the websites, mostly.  Coatesville and Waterfront I've actually seen the measurement certification for as I know the guys that run those.

           

          I assumed Hawkes Bay was officially measured, because it's run by Ironman NZ and their other courses (Auckland, Queenstown) definitely are.  However it doesn't say anything on the website - and the course has changed a couple of times - so it may not have been officially measured.

           

          I do know one guy who ran it this year and had it at 42.53km so I'd say it looks like a pretty safe bet.

          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"

            Another week around 25 miles for me, but the faster workouts 2-3 times a week is helping getting back in shape and get those heart beat up … finger crossed through October I’ll try to climb miles up a bit , still keeping them controlled under 40 keeping the intervals

             

            finger crossed this should get me back

             

            congrats Steve on the marathon and everyone else on last week Smile

            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


               

              Nosed around the websites, mostly.  Coatesville and Waterfront I've actually seen the measurement certification for as I know the guys that run those.

               

              I assumed Hawkes Bay was officially measured, because it's run by Ironman NZ and their other courses (Auckland, Queenstown) definitely are.  However it doesn't say anything on the website - and the course has changed a couple of times - so it may not have been officially measured.

               

              I do know one guy who ran it this year and had it at 42.53km so I'd say it looks like a pretty safe bet.

               

              I found Michael Voss on Strava, he had 42.47km - so yeah I think the course is fine.

              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)

                hey everyone been following you all on Strava seems everyone is doing well.

                I'm still trying to make a comeback. will try and check in a bit more often.

                 

                Take care

                PR's

                1m  5:38 (2018)

                5k    19:59 (2019)

                HM  1:33:56 (2018)

                FM  3:23:07 (2018)

                Fredford66


                Running Musician

                  After 4½ days of rain, we're finally getting some clearing of the weather today.  I have to pinch myself right now when looking at the forecast for my half on Sunday.  Sunny and 50º to start, going up to 55º (10C - 13C).  Yes, a little cooler would be nice, but I'll take this.  The only fly in the ointment right now is one forecast is calling for 13 mph (21kph) winds while another is saying 8 mph (13kph).  Either will do, but I'll hope for the lower figure (it's always windy on the shore anyway).  This forecast has been consistent now for 6 days and with 4 days to go, I'm starting to think it may hold.  Fingers crossed.

                  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
                  CommanderKeen


                  Aspiring Hobby Jogger

                    Quick drive-by as I've been out of the office (and logically off RA) the past few days. I'll catch up before long.

                    Good week here, my highest volume in nearly a year and it also puts me at 80mpw average for the year.
                    The forecast for my race this weekend looks more favorable than usual with a Kiwipoint of ~106.

                     

                    Weekly for period: From: 09/26/2022 To 10/02/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    09/26 Cruisin' 14.06 22.62 01:54:49 08:10 05:05 692
                    09/26 Early runch 4.05 6.52 00:34:47 08:35 05:20 184
                    09/27 Another uneventful morning 10.05 16.17 01:31:17 09:05 05:39 328
                    09/28 5x 1mi HMe, 1mi M 16.01 25.75 01:58:05 07:23 04:35 456
                    09/28 1 hawk 5.01 8.05 00:44:42 08:55 05:33 226
                    09/29 Sweet, sweet, recovery miles 8.00 12.88 01:16:54 09:37 05:58 400
                    09/30 2 owls 12.06 19.40 01:42:16 08:29 05:16 564
                    09/30 7 buzzards 5.05 8.12 00:41:12 08:10 05:04 217
                    10/01 1 mangy coyote & the original Pizza Hut 6.00 9.66 00:51:11 08:32 05:18 141
                    10/02 A nice little loop 20.06 32.27 02:45:02 08:14 05:07 266

                    Total distance: 100.34mi

                    5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                     

                    Upcoming Races:

                     

                    CIM - 12/4

                    Fredford66


                    Running Musician

                      3 miles easy this morning.  Last weather check for tomorrow:  50º going up to 56º (10C - 13C) with light winds.  Not bad at all.

                      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
                      JamesD


                      JamesD

                        Good luck, Fred!  Glad the weather is looking promising.

                         

                        Good luck, darkwave!  Would be cool if Emily Sisson can get the AR.

                         

                        After my late-August 5K it took me two weeks to get back to normal, but this week (running the same distances) after three runs I was pretty close, though my legs still feel a little tired.  Weather has been really nice - pleasantly warm in the sunshine and mildly cool in the shade.  There’s a high school across the street from the park, and when I go in the afternoons, on each lap I see the xc teams running on my path, then the football team practicing, then the band practicing on a separate field.    

                         

                        Sun - off

                        Mon - 25 minutes swimming

                        Tues - 5.2 miles in park @ 8:55

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

                        Thurs - 7 in park @ 8:26

                        Fri - 30 minutes swimming

                        Sat - 8.3 in park @ 8:32

                         

                        Total - 26.7 miles

                        YTD Average - 34.9 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


                          Started to feel a bit more like a runner again this week.  Suffered through a tempo workout on Wed, but felt good for Saturday's track workout and was finally starting to hit some reasonable paces again.  Didn't pull up too badly on the Sunday long run either.  All in all, it felt like progress both during the week, and compared to last week.  Just need to carry that on for another 4 weeks until the race!

                           

                          Weekly for period: From: 03/10/2022 To 09/10/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          04/10 That run where the blossoms are starting to appear 8.75 14.07 00:57:57 06:37 04:07 80
                          05/10 That run with the tempo struggle 9.34 15.03 01:01:09 06:33 04:04 103
                          06/10 That run where the HRM was definitely screwy 11.26 18.12 01:21:53 07:16 04:31 247
                          08/10 That run where the gloves were back on 🧊 8.84 14.22 00:53:40 06:04 03:46 82
                          09/10 That run where the Freedom 4 is no Freedom 3 15.12 24.32 01:49:35 07:15 04:30 232

                          Total distance: 85.76km / 53.3 imperial fish sticks

                          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"

                            Good luck Fred and Darkwave.

                             

                            Keen awesome last 5k in your half.

                             

                            Mark good to see you nearly back to normal.

                            They are planning an athletic track next to Baypark which is only 4kms from my place which is handy.

                             

                            James that sounds like a busy place. I have lower abdominal soreness and hoping it's not a hernia. I think you had one right ? It's low down centre and no signs on the outside. I will get it checked next week.

                            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 "      

                             

                            need2tri


                              Good luck Fred!

                              Fredford66


                              Running Musician

                                Thanks for the good wishes.

                                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