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

darkwave


Mother of Cats

     

     

    Darkwave - at least it didn't happen during race week!  Hopefully you're vaccinated too, as that will help, so hopefully it's mild and short.

     

    Yup, that was my thought.  This is good timing.  My parents were going to visit us, but now that's off, but that's really the only disappointment here.   And I'm honestly feeling about 90% right now, with my resting heart rate dropping back to normal.

     

    My partner and I have both had the full series of vaccinations, including the bivalent booster, and he's now also on an anti-viral.  So hopefully we'll be fine.  I'm much more worried about him than me.

    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.

    Fredford66


    Running Musician

       

      Yup, that was my thought.  This is good timing.  My parents were going to visit us, but now that's off, but that's really the only disappointment here.   And I'm honestly feeling about 90% right now, with my resting heart rate dropping back to normal.

       

      My partner and I have both had the full series of vaccinations, including the bivalent booster, and he's now also on an anti-viral.  So hopefully we'll be fine.  I'm much more worried about him than me.

       

      I hope you both have mild cases and get well soon.

      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
      zebano


        Good luck! (just chiming in).

         

        BTW, I'm in Covid Jail now - tested positive this evening.  I feel like I made it to nearly the last round of Duck Duck Goose before tapping out.

         

        ahh that sucks, hopefully it's mild. It's Duck Duck Gray Duck.

        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

           

          ahh that sucks, hopefully it's mild. It's Duck Duck Gray Duck.

           

          I did not know you grew up in Minnesota.

           

           

          DWave - Wishing your and so SO a speedy recovery.

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

           

          Upcoming Races:

           

          Heartland 50 - May 6


          Glute Force

            Darkwave: hope you both get over it soon! Just got the bivalent booster in the hopes of not catching omnicron....well that's not really encouraging Smile

             

            Zebano: Will take a look at Pfitz. I do have the Hansons book, I think it's a half marathon one. I felt it is a bit on the light side as well, but then maybe that works much better for me. I am a big podcast listener, and will add that show to my favourites, thanks for mentioning.

             

            Keen: Live Coach? I mean I jog around a bit. I think live coaching is for you, Jmac, Mark and all the other seriously fast guys&girls here. It never crossed my mind. Hm, will think about it though! RE Runalyze - I speak German and have an account. And have totally forgotten about it. Thanks for the reminder, its an amazing website. I will see if I remember my password.

             

            Hash: I am just terrible at self coaching, i.e. doing the basics myself? I need a plan that I put in Outlook and follow, otherwise I am all over the place, very unstructured unfortunately. But I agree, at my level in particular, the basics is all I need to do. Although I like to program my watch with some crazy run like 2xE, 3xT w/ 2min, 3x3 at H with 200m jog, 4 Strides, 1xE Smile

             

            Mark: good luck for the race

               

              Hash: I am just terrible at self coaching, i.e. doing the basics myself? I need a plan that I put in Outlook and follow, otherwise I am all over the place, very unstructured unfortunately. But I agree, at my level in particular, the basics is all I need to do. Although I like to program my watch with some crazy run like 2xE, 3xT w/ 2min, 3x3 at H with 200m jog, 4 Strides, 1xE Smile

               

              MJ - You've gotta do what works for you. While I don't use an actual coach, I certainly train to a well-structured plan. My wife enjoys teasing me about being a 'running nerd' (and spending time on this forum only adds to that teasing!) because of the time I spend on my running notebook (which has all my running goals and what I need to do to achieve them). However, because it's designed by me (although stolen from a range of other plans) I don't feel so locked into it, and adjust it whenever I feel the need to.

               

              DW - Stink one! Since my family have all had it, we'd kinda all forgotten about it. However, my sister has just caught it, and it sounds like she's having a miserable time. We all had the mild version, so that was a relief. It did take a few weeks before I felt confident to train hard out again, though.

               

              Zeb - I'm now gonna Google Duck Duck Gray Duck

               

              CK - There's a lot of excited anticipation in our family about your Strava run titles in the lead up to Christmas!

              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!

               

              Marky_Mark_17


                Get well soon Darkwave and partner.

                 

                Fun morning here in Nelson, we went to a small wildlife park and they have an aviary with three keas there (for those unfamiliar, the kea is the only alpine parrot in the world and also widely regarded as the smartest bird in the world). They’re endangered, and are notorious for destroying wing mirrors and anything plastic on cars in alpine car parks.

                 

                Anyway one just casually landed on my shoulder and then hopped on to my head. Very cool.

                 

                And that’s not to mention the athletics track where I did a quick shakeout run, great facility (right next to Saxton Oval, Steve) and stunning backdrop with mountains rising sharply to the south.

                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

                  Good luck, Mark!!

                   

                  darkwave - Hope you & your partner recover quickly.

                   

                  I did another four-mile tempo Friday, about 5 sec/mile faster than last week’s but still 10+ sec/mile slower than my comparable runs from previous years’ buildups, and shorter than the 5 miles I did a couple of times in previous buildups.  Still my best one of the year, though.  Won’t do anything too hard the next two weeks before my Nov. 19 half but will do one or two short tempos, a set of a few 200s, and some strides.  

                   

                  I drove short parts of the half I’m likely to run, the locally organized one with the map finally posted.  Nearly all of it is on a bike path that’s screened by trees from the roads, so unless I do a lot of walking, I’ll only be able to see the course at a few intersections before the race.  The other race still hasn’t posted a half course and hasn’t responded to the three questions (one mine) about the course on its Facebook page.  The organizers’ last post was on September 19, which does not inspire confidence.  They have almost 200 mostly out-of-town runners signed up for their half & full, but I think I prefer the much smaller local half, as I assume there’s a better chance that it’ll be back next year on the same course, and I think I do better when I’ve run a course before. 

                   

                  Sun - 6.2 miles in park too fast @ 8:19/mile

                  Mon - 37 minutes swimming 

                  Tues - 6.7 miles in park incl. 6.2 @ 8:41/mile, strides

                  Weds - 6.5 very slow treadmill (78 minutes) + 0:40 walk breaks/6 mins

                  Thurs - 37 minutes swimming

                  Fri - 8 in park including 4 @ 7:01/mile

                  Sat - 6.7 very slow treadmill (81 minutes) + 0:40 walk breaks/6 mins

                   

                  Total - 34.1 miles

                  YTD Average - 35.5 mpw



                  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

                  Marky_Mark_17


                    1:16 and first place. I hadn’t fully grasped that around 7-8km was on trail, so that cost me around 10 sec/km. Beautiful course although it did get hot from around the 10k mark.

                    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"

                    Fredford66


                    Running Musician

                      1:16 and first place. I hadn’t fully grasped that around 7-8km was on trail, so that cost me around 10 sec/km. Beautiful course although it did get hot from around the 10k mark.

                       

                      Congratulations!

                      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

                        Congrats on the run, Mark!

                         

                        Getting my weekly in before the mad rush! All pretty easy, with no speed work:

                         

                        Weekly for period: From: 31/10/2022 To 06/11/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        31/10 I’m Creeping Death 8.70 14.00 01:18:22 09:00 05:36 14
                        01/11 Little Track Tickle 5.67 9.12 00:55:34 09:48 06:06 232
                        03/11 How many laps? Lost Track 6.85 11.02 01:01:08 08:55 05:33 268
                        03/11 Kiddie-winkle Commute 1.88 3.02 00:17:17 09:12 05:43 40
                        04/11 Maida Vale - a traffic warden’s paradise! 4.45 7.16 00:40:14 09:02 05:37 48
                        05/11 Meandering Morning Michigan 5.68 9.15 00:47:08 08:18 05:09 180
                        06/11 New York Marathon - Tribute Run 11.83 19.03 01:44:03 08:48 05:28 351

                        Total distance: 72.51km (45 Imperial Knickerbockers)

                        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!

                         

                        watsonc123


                          Darkwave - good luck to your both.

                           

                          James - nice week.

                           

                          Hash - nice week.

                           

                          Mark - nice race, congrats on the win.  You slowed down a lot, was it more the surface or the heat, or fairly even.

                           

                          My  week was good.  Ended up having to shuffle Monday to Friday.  Wednesday intervals were quicker than the week before.  Today's run was the longest since the marathon mid September.  Strength sessions going well.  Volume will stay around this during my strength and speed cycle.

                           

                          Weekly for period: From: 31/10/2022 To 06/11/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          02/11 Evening Run - Billat 30-30 Intervals * 15 5.52 8.88 00:45:01 08:09 05:04 23
                          04/11 Afternoon Run 6.37 10.26 00:56:00 08:47 05:27 26
                          05/11 Morning Run 3.17 5.10 00:28:48 09:05 05:39 13
                          06/11 Morning Run - Riverstone * 2 11.36 18.27 01:42:10 09:00 05:36 325

                          Total distance: 42.51km

                          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


                            Watson - a bit of both, I think.  I felt very strong and in control until hitting the trail... I still felt good through there, just quite a bit slower!  Hope things are building back up well after the marathon.

                             

                            Hashiritai - liked the Strava pictures today!

                             

                            James - is it a trail or paved bike path?

                             

                            Me - anyways that's my week done. Reflecting on the race, my HR never hit the red zone, so I think I would've been around 1:14 on an all-road course.  Just got kind of stuck in 4th gear on that trail section, but even then, my next half is on trails so that's gotta be good practice. Pretty happy considering I really only had 6 weeks good training.  It was a good reminder of how much I enjoy trying out new events and exploring different races, this one was some really beautiful coastal running for sure.

                             

                            Weekly for period: From: 31/10/2022 To 06/11/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            01/11 That run where the mugginess was mugging 6.23 10.02 00:40:28 06:30 04:02 31
                            02/11 That run where it was a perfect morning for a cruise 3.88 6.25 00:28:27 07:20 04:33 50
                            03/11 That run with a few short blasts 5.02 8.08 00:30:56 06:10 03:50 32
                            05/11 That run at the extremely good looking Saxton Athletics Track 3.94 6.34 00:25:09 06:23 03:58 38
                            06/11 Warm up 0.85 1.36 00:05:45 06:46 04:14 8
                            06/11 Nelson Half Marathon 🥇 13.15 21.16 01:16:39 05:50 03:37 65

                            Total distance: 53.21km

                            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"

                            Fredford66


                            Running Musician

                              Mark - Great job at the half yesterday!  Congratulations.

                               

                              Watson - Nice running.   That's a lot of elevation in your last run there.

                               

                              Hash - Nothing wrong with a week of easy runs.  They help too.

                               

                              James - I'm glad you at least have an idea of the course.  Too bad about the other race still not showing anything.

                               

                              I did some speed work this morning for the first time in three months.  6 x 400m with 400m recoveries.  Fortunately, I brought my son along and we took turns leading the pace.  The laps I led were done in 1:54, 1:53, and 1:50.  The laps he led were 1:52, 1:48, and 1:47.  It was good to have him pushing me.  We hope to do it again next week and try for 8 x 400m.  (He's planning to run the 1-mile race the weekend after Thanksgiving while I'm going to race the 5-miler.)

                               

                              It was already warm and humid when we were out there at sunrise, and there was a brief sprinkle of rain.  It's going to be a tough day for the 50,000 marathoners in NY today.

                               

                              ETA:  The guy who lives two blocks from me and came within seconds of a 3-hour marathon at NY last year just finished in 3:48:37.  He was doing well, averaging under 7:00 at the halfway point, but his final average was 8:44.  All four people I was tracking started slowing dramatically around the same time, no matter when they started or where they were on the course.  NYRR changed their status flags from green to yellow about half an hour after the elites finished.

                              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
                              JamesD


                              JamesD

                                 James - is it a trail or paved bike path?

                                 

                                 

                                Congratulations on your race.  I'm pretty sure the bike path is all paved, and it's at least mostly, maybe all, asphalt.

                                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