The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 444 times)

watsonc123


    Fred - nice improvements over time.

     

    Steve - are you doing anything for the minor niggles?  Foam rolling, self massage, massage gun etc.?  They might be "minor" but they can still make you slower, and they can get worse too.  Is the quad niggle around where the cramp happened in the marathon.  I strongly recommend a massage gun.  I got one August 2021, and it's been really good.  I've had an old neglected left quad injury, which I've recently been using the gun on it quite often (sometimes just for 2 minutes) and it's gotten significantly better.

    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)

     

    2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

     

    2024 PRs: 5km 20:25

    SteveChCh


    Hot Weather Complainer

      watson - Yeah I've been foam rolling, self massage (plus a proper massage 2 weeks ago) and rolling using "The Stick".  I don't have a massage gun but that sounds like a good suggestion to my partner for a birthday present...I've also slowed down all my easy and recovery runs (which is all I've been doing).  I have compression shorts which I've been wearing too.  I've felt a pretty constant twitching in the inner left quad which I usually interpret as the muscle repairing itself.

       

      And yes, the niggles all seem to be centred around the niggle I felt early in the race (inner left quad) although the cramp started in the hamstring but it all feels connected.

      5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

       

      2024 Races:

      Motorway Half Marathon February 25, 2024 1:29:55

      Christchurch Half-Marathon April 21, 2024

      Selwyn Marathon June 2, 2024

      Dunedin Half Marathon September 15, 2024

      darkwave


      Mother of Cats

        watson - Yeah I've been foam rolling, self massage (plus a proper massage 2 weeks ago) and rolling using "The Stick".  I don't have a massage gun but that sounds like a good suggestion to my partner for a birthday present...I've also slowed down all my easy and recovery runs (which is all I've been doing).  I have compression shorts which I've been wearing too.  I've felt a pretty constant twitching in the inner left quad which I usually interpret as the muscle repairing itself.

         

        And yes, the niggles all seem to be centred around the niggle I felt early in the race (inner left quad) although the cramp started in the hamstring but it all feels connected.

         

        I have to admit I haven't found the massage gun that useful.  It might be because every time I use it, my partner takes the opportunity to remind me that he could have made me one for cheaper.  And then my muscles knot up all over again.

         

        Dumping two weeks because I didn't post last week - sorry about the absence - things have been very busy.  They should ease up this week.

         

        47 miles running, 2 hours pool-running, and 500 yards swimming.

        M: Streaming yoga
        T: 9 miles (10:20) plus drills and hill sprints, and upper body weights/core.
        W: 9 miles, including 6 Stafford Street hills (2:00 up a 5% incline, then 3:00 jog down), followed with leg strengthwork
        Th: 2 hours pool-running and streaming yoga
        F: 7 miles (9:58)
        Sa: 10 miles, including 8 Iwo Jima Hills (2:00 up a 2% incline, 90 second jog, 40 second downhill stride, 1:00 jog). Followed with leg strengthwork and 500 yards recovery swimming.
        Su: 12 miles aerobic (8:28), upper body weights/core.

         

        50 miles running, 3 hours pool-running, and 500 yards swimming.

        M: 90 minutes pool-running.
        T: 10 mile run-commute (10:24) (with 10 pound backpack)
        W: 10 miles, including 9 Iwo Jima Hill repeats (2:00 up a 2% incline, 90 second jog, 40 second downhill stride, 1:00 jog), followed with leg strengthwork  (meant to do 8, but lost count and did an extra)
        Th: 90 minutes pool-running and streaming yoga
        F: upper body weights/core and 10 mile run-commute (10:18) (with 10 pound backpack)
        Sa: 11 miles, including a workout of 3x10 second hill sprints, 2x1600m at tempo effort; 6x0:30 hills; 2x1600m at tempo effort. Splits for the 1600s were 7:07, 7:02, 6:55, and 6:51; 2:0x-2:5x recovery after each hill section or 1600. Followed with leg strengthwork and 500 yards recovery swimming.
        Su: 5 miles jog to Marine Corps Marathon finish area (10:03), cheer, DIY yoga at nearby gym, jog 4 miles home (10:02)

         

        Still reintroducing faster running, with hills that transition to a hybrid hills/track workout.  I also had to go into the office a lot this week, so I ran-commute twice, with a backpack containing laptop/clothes/towel/shampoo/soap/phones (I take the train home after).  There are two nice things about run-commuting - a) I get some beautiful views after the sun rises (the first 3 miles in the dark are hard, even with a lamp) b) running the day after, with no backpack, feels amazing.  I feel that running with the backpack (which challenges my balance) is actually helping my gait issues some.

        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


          Fred, congratulations!!! That's really quite the year you've had.

           

          Steve, it sounds like you're mentally recovered the race I hope the niggle clears up soon.  I'm impressed by the restraint you've shown this past month in both slowing down your pace and keeping your mileage low.

           

          Watson, congrats on the improved time!

           

          Mark, I'm excited to see your half, seems like the over training could really pay off now that you're rested.  Any chance you'll try get a PR?

           

          James, wow on the race uncertainty.  Is your town really big enough to support 2 separate halfs the same weekend?  Very nice getting another 13 mi in.

           

          DW, I used to LOVE run commuting, I hope you like it. And awesome that the backpack is doing double duty for you. Definitely a factor I would consider in any future in-office job is whether it's in a runnable part of the city.

           

          I finally made the very difficult decision to defer my marathon.  I wanted to run this one more than I have in a long time but after doing 5 x 1mi at my goal MP today I realized attempting 26 was just begging for injury.  So I'll focus on building back up.  There's a 5k in Dec that I have my eye on.  More than anything I'm still really just enjoying having the energy to run and that wonderful feeling of exhaustion after a good workout.

           

          Weekly for period: From: 10/24/2022 To 10/30/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          10/25 Morning Run 4.01 6.45 00:43:51 10:56 06:48 56
          10/26 Lunch Run 5.01 8.06 01:26:04 17:11 10:41 157
          10/27 Morning Run 4.31 6.93 00:49:22 11:27 07:07 59
          10/28 4 x 10' tempo #GarminDailyWorkout 8.11 13.05 01:22:49 10:13 06:21 148
          10/28 Afternoon Walk 0.58 0.93 00:15:48 27:14 16:59 23
          10/29 Perfect fall running weather 🍁🍂 6.01 9.67 01:03:38 10:35 06:35 105
          10/30 5 x 1mi @ MP? 10.41 16.75 01:47:14 10:18 06:24 194

          Total distance: 38.43mi

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

           

           

          Marky_Mark_17


            Steve - nah it was really wet for everyone.  Still some reasonable times though.  I was out doing my LR at around that time and it was actually quite nice running weather.  I had a light-ish pair of shoes on though, anyone in heavier shoes would've been suffering.  I think with Queenstown you can kind of go out and enjoy it (or try to enjoy it, right?).  Hope those niggles are OK.

             

            Fred - that really is an impressive progression!

             

            Darkwave - yeah I have never been a fan of running while carrying anything, let alone a backpack.  Just psyching myself up to practice with a hydration pack ahead of a trail race I'm doing in December is bad enough.  Hopefully that busyness eases up.

             

            Caitlin - good call.  It sucks missing races... but there's no point doing a marathon if you think you're underprepared.  Good to hear you are just enjoying the running again... I've felt that way the last couple of weeks and it's nice to remember why we actually do this!  I don't think it'll be a PB for me at Nelson but I should at least post a pretty respectable time.  Mostly I'd just like to go out and race really well as I don't feel like I've done that in quite a while... run consistent splits throughout and finish strongly.

            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: Maraetai HM, 10 Mar, DNF

            Up next: Waterfront HM, 7 Apr

            "CONSISTENCY IS KING"

            SteveChCh


            Hot Weather Complainer

              Steve - nah it was really wet for everyone.  Still some reasonable times though.  I was out doing my LR at around that time and it was actually quite nice running weather.  I had a light-ish pair of shoes on though, anyone in heavier shoes would've been suffering.  I think with Queenstown you can kind of go out and enjoy it (or try to enjoy it, right?).  Hope those niggles are OK.

               

              Yep, I think I can enjoy it.  I'll quickly back off if I think I'm pushing too hard.  I have no plan to empty the well.

               

              A local woman who did Southern Lakes got a 3:20 in Auckland and was very disappointed, but I think that's a very good time on that course (her PR is 3:19 in ChCh).  She's the one who pulled up next to me at 3-4km and said hello, then I flew past with 3km to go and ended up 60 seconds in front of her.  So if she can do 3:20 in Auckland...etc etc

              5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

               

              2024 Races:

              Motorway Half Marathon February 25, 2024 1:29:55

              Christchurch Half-Marathon April 21, 2024

              Selwyn Marathon June 2, 2024

              Dunedin Half Marathon September 15, 2024

              JamesD


              JamesD

                 

                James, wow on the race uncertainty.  Is your town really big enough to support 2 separate halfs the same weekend?  Very nice getting another 13 mi in.

                 

                Not these two races, anyway (actually 2 halfs & a full).  If both races had enough history and enough early publicity that semi-serious locals would decide to train for them and out-of-towners would plan to come, it might be possible, but that's not at all the case.  So far, the sketchy one, which was cancelled last November and held in May, has 180 people signed up for the full & the half combined (I'm hoping the two courses are together for much of the way, because I can't imagine these people would try to get road closing permits for two non-overlapping courses).  Nearly all of them are out-of-towners, and some might be around my speed, but there's only one name I recognize, so I may wind up spending a lot of time looking up names on Athlinks.  The new race being put on by our local running club has 45 people signed up for the distance series that this is a part of, and just 5 signed up for just this race alone, though I expect more will sign up when the club announces it on its Facebook page.  The most recent race in the distance series was a new 10-miler in conjunction with DW's 5K a week ago, and it had seven people whose times were equivalent to the 5-minute range for a half that seems likely for me, so I suppose there's a chance I might have someone to run with for a while.

                 

                Our metro area has 300,000 people, and we actually can support races.  Two 5Ks draw over 1,000 every year, and there's a free "Red Nose" half in early January that had about 500 participants last year and 900 pre-covid, lots of whom are competitive out-of-towners.  It's just too cold for me, so I've never run it.  (I've also had late-year injuries in the last couple of years that have prevented me from even training for it in the hopes of a warm spell that week.)  The 2010-19 November half & full drew as many as 600 for the full and 900 for the half.  But again, both of those are/were well-run races that have/had histories and attract(ed) locals who trained in advance and serious runners from around Georgia & Alabama.

                 

                This disorganization would be frustrating if I were in PR shape, but I'm more in a just-grateful-to-run mode.  If neither race looks good, or if freezing rain is predicted for race day, there are a couple of out-of-town races three weeks later (Kiawah Island & Jacksonville) where temperatures are expected to be no colder than the average for race day here, so I can always do one of them.  That would give me a little more time to train, too.  We'll see.

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

                '24 Goals: consistency, age-graded PRs, half < 1:32

                Marky_Mark_17


                   

                  A local woman who did Southern Lakes got a 3:20 in Auckland and was very disappointed, but I think that's a very good time on that course (her PR is 3:19 in ChCh).  She's the one who pulled up next to me at 3-4km and said hello, then I flew past with 3km to go and ended up 60 seconds in front of her.  So if she can do 3:20 in Auckland...etc etc

                   

                  She shouldn't be.  3:20 on the Auckland course would've been a PB in Christchurch.  At that pace, the hills in Auckland are probably worth a good 2-3 minutes or so vs. a flat course, and that's before you factor in the wet conditions.

                   

                  A local guy I know ran 2:44, and he ran 2:40 in CHC last year.  He was in good form too having run a 10k PB a couple of months ago.

                  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: Maraetai HM, 10 Mar, DNF

                  Up next: Waterfront HM, 7 Apr

                  "CONSISTENCY IS KING"

                  zebano


                    Fred - you are racing really well lately. The fact that people can use you as a pacer is pretty awesome even if you smoke em in the last mile! That's some great progress over the years.

                     

                    I personally haven't found much use for things like the stick though they do make me feel better for a short time, it doesn't seem to help me while running (n=1). Hopefully it helps you Steve. Good luck with the half!

                     

                     

                     

                    DW how do you like the backpack? I've always had trouble finding one that doesn't bounce. I do agree that night running is hard. My morning shake outs are just slower than days when I run in the daylight. Sunrises are great. I personally have liked taking transit (or bike) into work and running home a lot better than the reverse mostly due to not having a shower here.

                     

                     

                     

                    Caitlyn I'm just glad to see you running consistently and enjoying it. There will be other marathons.

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

                    zebano


                      My week (FYI AM means 5:30 AMish, Pm is used loosely and might be 10:30 AM but really means second run):

                       

                      M AM: 30'  shake out + PT Work

                      M PM: 42' easy. Legs felt good today

                       

                      T AM: 22' E

                      T PM:  12x400 T on 100 jog starting at 1:50 and working down to 1:45. Would have done another set of 4 but the hamstring gave some niggling signs so I called it. + pup mile when I got home

                       

                      W AM : 20'E + PT work

                      W PM:  40' trails + PT work again

                       

                      Th AM: 20km med long trail run + PT Work

                       

                      F AM: 23' Shake out

                      F PM: 40' E + 5x:08 hill sprints

                       

                      S AM: 15.6 mi long run. Solid run but fatigued for the last 6 miles.2 SiS gels and a bottle of skratch.

                      + 1 mile run w/ pup and kid about 15 min after.

                       

                      S AM: 4 easy miles with a buddy, 5 easy trail miles after + PT work

                       

                       

                      71.9 miles / 11h 31m / 9:37/mi average pace.

                       

                      What a great week. I'm feeling strong but not fast and worried about the hamstring during races but at this point I feel like I need to race. I'm two weeks out from a trail race but feel like I need a cutback week soon. I think I'm going to basically repeat this week through Thursday and then proceed with a 10 day taper .... which feels strange as I haven't really done enough training to deserve a taper.  I'm also feeling like I'm neglecting my non-running sports but I'm really enjoying this.

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

                      CommanderKeen


                      Cobra Commander Keen

                        Fred - That is quite the compliment after a race. Awesome progression in AG results.


                        Piwi - Congrats on the surf competition!


                        James - It's really odd that neither race has posted a course map. Have you tried reaching out to the RDs about it?


                        Watson - A rainy park run like that sounds kinda fun, but that's from the perspective of someone who hasn't ever run one before.


                        Steve - Pretty nice build back. Good luck on that upcoming half.


                        Caitlin - Tough call on the marathon, but likely the right one.


                        Zebano - Ooh, look at all of those double activities! Really nice week.


                        This was my biggest week ever, and while I'm feeling oddly good I'm also glad that I don't have many more such weeks coming.

                         

                        Weekly for period: From: 10/24/2022 To 10/30/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in ft
                        10/24 3 deer (8 strides) 14.86 23.90 02:00:27 08:06 05:02 689
                        10/24 1 heron 5.31 8.54 00:44:18 08:21 05:11 269
                        10/25 Drizzle 10.01 16.10 01:29:47 08:58 05:35 558
                        10/26 25' HMe, 5' 10k pickup, 15' HMe 15.01 24.15 01:46:28 07:06 04:25 354
                        10/26 1 hawk & 1 buzzard 5.00 8.05 00:41:39 08:20 05:10 233
                        10/27 Back just in time 10.00 16.10 01:28:35 08:52 05:30 348
                        10/28 Drizzle, then moronic drivers 13.25 21.32 01:48:27 08:11 05:05 436
                        10/28 Go home, Strava, you're drunk 5.00 8.05 00:41:53 08:23 05:12 180
                        10/29 Feelin' good 21.50 34.60 02:52:07 08:00 04:58 787
                        10/30 That time I got lost on an out-and-back 7.25 11.67 01:05:23 09:01 05:36 381

                        Total distance: 107.20mi

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

                         

                        Upcoming Races:

                         

                         

                        zebano


                           


                          Zebano - Ooh, look at all of those double activities! Really nice week.


                          This was my biggest week ever, and while I'm feeling oddly good I'm also glad that I don't have many more such weeks coming.

                           

                          Weekly for period: From: 10/24/2022 To 10/30/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in ft
                          10/24 3 deer (8 strides) 14.86 23.90 02:00:27 08:06 05:02 689
                          10/24 1 heron 5.31 8.54 00:44:18 08:21 05:11 269
                          10/25 Drizzle 10.01 16.10 01:29:47 08:58 05:35 558
                          10/26 20' HMe, 5' 10k pickup, 15' HMe 15.01 24.15 01:46:28 07:06 04:25 354
                          10/26 1 hawk & 1 buzzard 5.00 8.05 00:41:39 08:20 05:10 233
                          10/27 Back just in time 10.00 16.10 01:28:35 08:52 05:30 348
                          10/28 Drizzle, then moronic drivers 13.25 21.32 01:48:27 08:11 05:05 436
                          10/28 Go home, Strava, you're drunk 5.00 8.05 00:41:53 08:23 05:12 180
                          10/29 Feelin' good 21.50 34.60 02:52:07 08:00 04:58 787
                          10/30 That time I got lost on an out-and-back 7.25 11.67 01:05:23 09:01 05:36 381

                          Total distance: 107.20mi

                           

                          Holy Moley that's a huge week! That workout on the 26th is massive. 35'  HM w/ 5'@10k in the middle of it?? Ouch.

                           

                          Also thanks, I find the doubles to be way easier to recover from than singles of equivalent length

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

                          watsonc123


                            Zebano - nice week.

                             

                            Keen - when do you start tapering?  You've had several huge week in a row now!

                             

                            Mark and Steve - I agree with Mark's comments in that Auckland would be 2-3 minutes slower than Christchurch just looking at the elevation.  I've never ran Auckland so just going off map data.

                            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)

                             

                            2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                             

                            2024 PRs: 5km 20:25

                            Marky_Mark_17


                              Keen - crazy week!  I would die if I tried that.

                               

                              Zebano - all the doubles!

                               

                              You guys are making me tired lol.

                              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: Maraetai HM, 10 Mar, DNF

                              Up next: Waterfront HM, 7 Apr

                              "CONSISTENCY IS KING"

                                 

                                I hope Perish is a noun and not a verb!

                                 

                                A noun based on a verb! If I knew how to upload an image, I would share the comic strip that it's from (Strange Planet by Nathan W Pyle)

                                 

                                After being spoilt with the Melbourne marathon app I found following runners on the Auckland app a little disappointing, which only had 10km splits (which is a long time to wait for an update!!)

                                 

                                I've had a couple of quiet weeks - due to a combination of work, cricket World Cup watching, and a slightly sore calf muscle.

                                50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

                                2024 Goals: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20