The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 443 times)

Marky_Mark_17


    Sorry Fred I totally missed that you were racing - all the best!!

    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: Clevedon Country Half Marathon, 5 Feb

    "CONSISTENCY IS KING"

    JamesD


    JamesD

       

      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.

       

      Good luck.  I think I have/had two - one each slightly to the right and the left of center and low down.  They haven't given me much trouble in the last year or so; I feel the one on the right maybe once every two months, and it's not bad.  Was a problem for a while, though.

      Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

      '23 Goals: health; consistency; age-graded PRs; half < 1:30

        Thanks James I think it might be my Osteitis pubis which is injured. It's dead centre and very much in that spot. If so I will be out for a few months.

        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 "      

         

        Fredford66


        Running Musician

          I set a new HM PR today. I had concerns with the mile markers showing up early (and inconsistently) so I was prepared when I hit the finish at 13.07 miles, so I kept running to get a full half. The official time was 1:48:32, but I'm going to go with my watch's 1:48:51 as my new PR based on running the full distance. I got 2nd in my AG, which counts regardless of the distance. I'm really happy about both results.

           

          2½ hours drive home, so I'm kind of beat.  Back later (or tomorrow) with more.

          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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
          need2tri


            I set a new HM PR today. I had concerns with the mile markers showing up early (and inconsistently) so I was prepared when I hit the finish at 13.07 miles, so I kept running to get a full half. The official time was 1:48:32, but I'm going to go with my watch's 1:48:51 as my new PR based on running the full distance. I got 2nd in my AG, which counts regardless of the distance. I'm really happy about both results.

             

            2½ drive home, so I'm kind of beat.  Back later (or tomorrow) with more.

            PR!!! Happy to see your hard work paid off. Congrats Fred!

            SteveChCh


            Hot Weather Complainer

              Congrats Fred!!  I'm not surprised given your training, and very pleased for you.  What a day of racing across the threads!

              5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

              *Net Downhill.  Flat course PR:  1:29:25 6/16

              Upcoming Races:

              Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

              Marky_Mark_17


                Fred - huge congrats on the PR!! That is a great result given your efforts and also given where you were at a few weeks ago feeling a bit off.  Well done!

                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: Clevedon Country Half Marathon, 5 Feb

                "CONSISTENCY IS KING"

                JamesD


                JamesD

                  Congratulations, Fred!  That means you've dropped your PR something like 4 minutes in less than a year, right?  That's great!

                  Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                  '23 Goals: health; consistency; age-graded PRs; half < 1:30

                  Fredford66


                  Running Musician

                    James, Mark, Steve, need2tri - thank you very much.

                     

                    Congratulations, Fred!  That means you've dropped your PR something like 4 minutes in less than a year, right?  That's great!

                     

                    I looked it up and you're right - today was 4:06 faster than my best last fall.  I've been doing pretty well with the Hansons plan, but also having a running partner has helped a lot because without even saying anything he helps keep me accountable to my schedule and pacing.  I think, too, after 7 years since I ran my first half, I've learned a lot about my body, my training, and race strategy.

                    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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12

                      Damn Fred what a result you must be stoked.

                      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 "      

                       

                      Fredford66


                      Running Musician

                        Damn Fred what a result you must be stoked.

                         

                        I really am, thanks. Tired, but elated.  (I'm still wearing my medal.)

                        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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                        Running Problem


                        Problem Child

                          I set a new HM PR today. I had concerns with the mile markers showing up early (and inconsistently) so I was prepared when I hit the finish at 13.07 miles, so I kept running to get a full half. The official time was 1:48:32, but I'm going to go with my watch's 1:48:51 as my new PR based on running the full distance. I got 2nd in my AG, which counts regardless of the distance. I'm really happy about both results.

                           

                          2½ hours drive home, so I'm kind of beat.  Back later (or tomorrow) with more.

                           

                          AWESOME!!!!! Now think back to those morning runs with your buddy where sometimes you were fast, and sometimes you weren’t sure you were fast.

                          Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                          VDOT 52.45

                          5k19:35 | Marathon 2:56:07

                          zebano


                            I set a new HM PR today. I had concerns with the mile markers showing up early (and inconsistently) so I was prepared when I hit the finish at 13.07 miles, so I kept running to get a full half. The official time was 1:48:32, but I'm going to go with my watch's 1:48:51 as my new PR based on running the full distance. I got 2nd in my AG, which counts regardless of the distance. I'm really happy about both results.

                             

                            2½ hours drive home, so I'm kind of beat.  Back later (or tomorrow) with more.

                             

                            Oh hell yes! What a great job, can't wait for the RR. You've been working hard all year long, you deserve that .

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

                            zebano


                              Dropping my weekly off on a Sunday? It's almost like I migrated to the Eastern hemisphere.

                               

                              My xtraining suffered again but I'm ok with that because it was mostly due to family events which are important. Family > running > cycling/swimming/weights. The only downside was some hamstring trouble on today's run, fingers crossed it's a fluke and some neural flossing puts me back together.

                               

                              M 1200yd swim + 4.8 miles of trail and 4x10 sec hill sprints!!

                              T 1000yd swim + 8.5mi w/ 6x800 on 400 jog (3:13, 26, 22, 17, 09, 13) very variable pacing but I was mostly just doing someone else's workout.. 3:13 probably would have been right on the money for vo2 work

                              3.7 trails

                              Th 12.5 mi "long" run at 10/mi. Nice and easy but got it done, including the really rooty and rutted trail at the end. + 35 min easy spin that evening.

                              F easy 4.1 + weights

                              Sat easy 4.3

                              Sun 9.4 focused on a higher (>=170.  cadence). Kept it easy for an hour planning to progress the pace but the hamstring acted up and I just eased my way home.

                               

                              47 miles!!! That's a full volume week now I just need to regain a modicum of speed.

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

                                Great work on the HM PR, Fred! Looking forward to the RR.

                                50+ age-group PBs:  Half Perish 1:28:11 (Sept '22 Off-Road Half) - 10km 37:52 (2022 Local Road Champs); - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

                                2023 Goals: Perish Run BQ (3:25) Half Perish Sub 1:25 - Road/Track 10km Sub 37:00 - 5km Sub 18:00

                                2022 Races: That's it. Merry Xmas to one and all!