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

Fredford66


Running Musician

    I ran our local 5 mile Turkey trot today, posting 38:57 (watch time, the race doesn't do chip time), which is a new PR for me.  I'm especially happy with my splits of 7:43, 7:50, 7:52, 7:49, and 7:43.  I'm usually slower in the middle mile, which is mostly a gradual uphill, so a 7:52 was really good, and probably where I secured the PR.  Really tired now.  More later.  (Oh, DS set a new 1 mile PR at 6:02, down from 6:29.)

    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

      Congratulations, Fred!  That makes PRs this year in all five of your signature distances, which is impressive.

       

      Recovering from last Saturday's half has taken longer than I had expected.  I tried an easy treadmill run on Wednesday but had to bail after a mile because my calves were hurting too much.  Wanted to do an easy five miles today, but the calves were still hurting, along with my hamstrings after two miles, so I stopped at three.  Was surprised at the calves, as they almost never hurt, and I didn't feel them at all during the race.  The race was the first time I've gone longer than 5K on pavement in my Turbo 2s, so maybe that's the reason.  Oh well, I've got plenty of time.  Am enjoying the World Cup.

      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


        Fred - what an all-time year you have had!  Congratulations (again!).

         

        Caitlin / need2tri - yeah that 220 minus your age is notoriously inaccurate.  The only way to get a really accurate reading on max HR is a lab cardiology test like need2tri had done (also, 250... wow!).  You can kinda get close by running a 5k at race effort and then basically trying to redline it over the last km.  It tends to be about 1-2 bpm short because there is some fatigue in your legs by that stage, but still a reasonable estimate.

         

        Caitlin - tbh your tradition of excess consumerism makes for great Xmas shopping deals lol.  My wife and I probably got like half our Xmas presents for the family sorted thanks to Black Friday sales.

         

        Zeb - hope you're over the sinus stuff.  I hadn't had that for a while before my experience through most of September and it reminded me how annoying and niggly that stuff can be to get rid of.

         

        Me - bit of a reshuffle this week due to Sunday's race.  Which was not a goal race, but it is my backyard 10k so of course I do get a little too competitive about it (but certainly not to the extreme of this guy!).  Pulled the LR forward to Thursday although I was still feeling it in the legs just a touch this morning.  Still, got the win and the official time (35:00 lol) was probably not too bad considering it was warm and windy and there's really only about 40% of the course where you can hit a good rhythm given the number of rollers and turns.

         

        Weekly for period: From: 21/11/2022 To 27/11/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        21/11 That run where apparently chasing my 5 year old around Motuihe Island with her scout group in a thunderstorm does not constitute a rest day 6.84 11.01 00:48:54 07:09 04:26 33
        22/11 That run where I thought ram raids worked by crashing cars into buildings, not other parked cars 8.81 14.18 00:58:29 06:38 04:07 35
        23/11 That run with hill repeats in the wind and rain 8.44 13.58 00:56:00 06:38 04:07 145
        24/11 That run where one of my earbuds died during “Now We Die” 17.48 28.12 02:03:45 07:05 04:24 226
        26/11 That run where I guess Vaporflies do go on sale sometimes 3.91 6.29 00:25:00 06:24 03:58 11
        27/11 Warm up 1.25 2.01 00:08:34 06:51 04:16 16
        27/11 Run the Point 10k 2022 🥇 6.24 10.03 00:35:01 05:37 03:29 84

        Total distance: 85.22km (52.97 imperial sleepy wombats)

        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"

        zebano


          Mark - looks like a great race! I saw a twitter of that NYRR finish... wow I have no words. ok I do, what an asshole.

           

          Fred - hell of a race, you are on fire and just executing your race plans so incredibly well.

           

          Sinus issues are surprisingly mild but not gone... very strange, but I'm ok with that. I hopped on the scale for the first time in  a long time this week and I'm down to 166, that's about 6 pounds without actually trying to lose weight. I had to step on it 3 days in a row before I believed it was anything other than me being dehydrated on that day.

           

           

          James are the Turbos carbon plated shoes? I only ask because my Endorphin Pros serious beat my calves up while the speeds (same foam, nylon "plate") don't. Of course the simple explanation is that racing is hard on the calves.

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

          JamesD


          JamesD

             

            James are the Turbos carbon plated shoes? I only ask because my Endorphin Pros serious beat my calves up while the speeds (same foam, nylon "plate") don't. Of course the simple explanation is that racing is hard on the calves.

             

            No, no plates in the Turbos.  Pretty sure they have some of the same foam as the Vaporflys, though, and I've been very pleased with them.  I'm thinking of getting a pair of Endorphin Speeds to race in because their nylon plate might be better for my hamstrings than carbon plates, which I've never dared try.  I suppose I should think about their impact on my calves too.  Fleet Feet's website has a Black Friday/Cyber Monday sale on the ES 2s for I believe $80.

            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

            darkwave


            Mother of Cats

              Marky_Mark - congrats on the win!

               

              Fred - congrats on your race as well, and the big PR!

               

              Zebano and RP - great races for both of you as well!

               

              Zebano - sounds like a not-fun way to lose weight.  I'm glad you're feeling better.  As for that race - I know the team that the DQ'd runner ran for (Dojo of Pain).  They're all really good people (I don't know him personally).  As I noted in the other thread - I'm not 100% sure that he was trying to shove the other runner over.  It looked to me more like he was starting to flail due to muscle fatigue, with unfortunate results.

               

              James - I know a lot of people really like the Endorphin Speeds. The only negative I've heard about them is that they have bad traction in slippery conditions.

              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.

              darkwave


              Mother of Cats

                61 miles running, 80 minutes pool-running, and 500 yards swimming.

                M: 7 miles very easy (9:42) and upper body weights/core
                T: 8 miles with a relaxed 1600 in 7:14 and 2x200 each in 50 seconds. Followed with injury prevention work.
                W:5 miles very easy (10:06) plus drills and two strides.
                Th: 10 miles, including a 5 mile race in 38:06 (8:11/7:30/7:417:31/6:52).
                F: Weights/core and 80 minutes pool-running.
                Sa: 10.5 miles easy (9:50) plus drills and four strides, followed by streaming yoga.
                Su: 20 miles progressive, split as the first 7.5 miles averaging 9:44; the next 6.5 miles averaging 8:28, and the next 6 miles averaging 7:55 (.5 mile cooldown after). Followed with leg strengthwork and 500 yards recovery swimming.

                 

                I ran a 5 mile Turkey Trot on Thursday (race report). If you're wondering about the splits, I started way too far back and was blocked for much of the race.  Since I'm running paces that are very different from what I'm used to running, I just have no idea where to seed myself anymore.

                 

                After Thanksgiving, I swapped neuro meds - I'm now trying something called Sinemet (I'm actually on the generic, which has the much longer name of carbidopa/levodopa). It has to be ramped up pretty slowly, so I won't be sure that it's a path to running normally for another few weeks. I feel better on it than off of it, but not as good as I would like. But I guess we'll give it time.

                 

                One of the annoying things about Sinemet is that it has to be taken every 5 hours starting when you wake up, preferably on an empty stomach. This morning I had to carry a dose with me and stop in the middle of my run to take it. If it turns out that this works for me, I'll have to figure out how to schedule it around a marathon (maybe wake up 5 hours before the marathon, and then take the second dose right before the race starts?)

                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.

                  Well done Everyone on the great weekend of racing and training!

                  I’m still off track getting tired with a short run and taking ages recovering from anything

                  I do think now it’s down to not been fit but it’s hard! Not sure what’s next… I’ll keep trying coming back of course but I’m starting to doubt I’ll be able to do meaningful miles again …

                  anyway I like running too much to completely stop so that’s good Wink

                   

                  have a great weekend

                  Marco

                  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:  

                  ???

                  Fredford66


                  Running Musician

                    Marco - Sorry to hear you're still struggling with fatigue after short runs.  I hope you find the solution you need.

                     

                    Darkwave - Thank you.  Where to start in a race without dedicated corrals is always a problem for me.  I know I don't belong too far up, but too far back and I'm behind people who really don't belong that far up.  I hope you work out something with your meds.

                     

                    Zebano - Thank you.  I think finally learning to manage my races & paces is what's helped me so much this year.  Wow, 6 pounds is a lot; I know what you mean about wanting to make sure it wasn't just a 1-day thing.  Congratulations on the sub-20 5k!  Great job holding it together for the last mile.

                     

                    Mark - Thanks (again).  Congratulations on the home course win!  There's a half marathon course I've run a couple times and the last 1 - 2 miles is through a creek-side park on a paved path that twist and turns and goes up and down, so I know what you mean about not being able to have a good rhythm; I always slow down in that section.  Nice week of work.

                     

                    James - Thank you.  Yes, it's been a good year for me.  Sorry to hear your recovery is taking longer than you expected, though I'm rarely recovered from a half after one week.

                     

                    RP - congratulations on nailing your 10k.

                     

                    Caitlin - Good job getting your Thanksgiving run in.  I hope your daughter is better.

                     

                    I went for an easy run yesterday to finish off my week with 36.1 miles.

                     

                    Date Course Type Distance Duration Pace Temp
                    11/21/2022   Easy  6.0 mi    59:03   9:51   35
                    11/22/2022   Easy  6.0 mi 1:00:54 10:10   42
                    11/23/2022   Easy  5.1 mi    50:23   9:53   51
                    11/24/2022   Easy  3.5 mi    35:15 10:05   39
                    11/25/2022   Easy  2.2 mi    21:52   9:57   47
                    11/26/2022   Easy  0.9 mi      9:31 10:35   48
                    11/26/2022

                    Turkey Trot

                    Race  5.0 mi    38:57   7:48   49
                    11/27/2022   Easy  7.4 mi 1:15:27 10:12   48
                    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
                    Fredford66


                    Running Musician

                      Westfield Turkey Trot 5M, 11/26/22

                       

                      As I try to write a race report, I'm having trouble remembering much about the other runners and I probably remember course details because it's the 9th time I've run the race.  This race is gun timed only (to help keep costs down and make it more affordable), so where you line up can be important.  I don't like to line up too close to the front, but when I go too far back there are people much slower than me who aren't shy about lining up in front of me.  I chose to be a bit aggressive on where I placed myself, but lined up to be towards the outside of the first turn so as not to impede those who are faster.

                       

                      The race started pretty much on time and I was surprised at just how much jostling and elbowing there was in the first 20 yards or so.  It was one of those times when being over 200 pounds had it's advantages as none of the jostling pushed me off course.  I really wanted to avoid going out too fast, which I do almost every year at this race, and though I did it again, it was not as egregious as in past races.  I was already hurting a bit after the first mile and by the end of the second mile every time my mind wandered a bit my pace slowed by 5 - 15 seconds/mile.  I had to work for most of the race to keep pushing myself.  At mile 4, I saw the time was just before 31:00, so I knew I only had to run an 8-minute mile to make my goal; I looked at my watch and my pace was 8:15.  It was that kind of day - every few hundred yards I'd find I had slowed down and I needed to push myself to pick up the pace.  Even the wind was a mixed blessing - I definitely noticed it when running into the wind, but with the noon day sun shining down, I started getting hot and sweaty when the wind was at my back (despite being in shorts and a tank top).

                       

                      I wound up running a 38:57 (watch time, the race doesn't do chip time), which is a new PR for me. I'm especially happy with my relatively even splits of 7:43, 7:50, 7:52, 7:49, and 7:43. I'm usually slow in the middle mile, so a 7:52 was really good, and probably where I secured the PR.  I've been running & racing for 9 years now.  In the first few years, my PRs came from just running more, then they came from learning to run different kinds of workouts during my training.  Now, I think my improvement in race times is coming from having learned to manage my races and paces.  I scored my highest ever age graded result on Saturday with a 64.61%.  We'll see what I can do in the marathon next year (NY).

                       

                      Look at me - still getting both feet off the ground at the finish.

                       

                      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

                        Fred HELL YEAH!!!! Pretty sure your 10k PR is close to mine.  I ran a calculated 39:30 this weekend and my PR was something in the 38s last year.

                        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

                        Fredford66


                        Running Musician

                          Fred HELL YEAH!!!! Pretty sure your 10k PR is close to mine.  I ran a calculated 39:30 this weekend and my PR was something in the 38s last year.

                           

                          RP - I wish you were right, but I think you're comparing your 10k to my 5 mile.  My 10k PR is 49:24.  I appreciate the spirit, though.

                          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


                            Fred, you have the best shorts !

                             

                            Marco - sorry to hear about the ongoing struggles. Is this long covid, something else? Do you have any ideas as to what?

                             

                            DW big week, good race even if they're not the paces you're used to. It felt like you were coming back strong about a month ago, did the change in neurological medication cause a regression? Huge 20 mile run regardless.

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

                            zebano


                              Flavio - I've been doing strength 3 times a week but it's just bodyweight these days. Doesn't seem worth calling out here.

                               

                              Mon AM: 7.7 miles w/ 12x200 at 5k effort -- mostly 46-48s.

                              Mon PM: 3.34 w/ my kid and pupper (https://photos.app.goo.gl/WZiu1ngvHHRjVNcy5)

                               

                              TueAM: OFF

                               

                              WedAM: 20 min EZ

                              WedPM: 10 min EZ w/ a couple of strides

                               

                              ThurAM: 10 min Shakeout

                              ThurAM: 25 min warmup + 5k race (19:52) + 25 min CD

                               

                              FriAM: 20 min shakeout

                              FriPM: 15 min w/ Piper and son, 45 min Brew tour w/ friends

                               

                              Sat: 20k trail, kinda spicy. Legs were not ready to hang with the crew, even the "slow" group

                               

                              Sun: 90 min easy over 2 runs - 8 mi w/ a friend, 2 w/ son and pup

                               

                               

                              55 miles / 8h 5m

                               

                              Next I'm going to taper hard and race a 20k trail on Saturday

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

                              Fredford66


                              Running Musician

                                Fred, you have the best shorts !

                                 

                                 

                                 

                                Thanks.  That one is red chili peppers on a yellow background.  I have a pair based on rocket science, full of formulas, stars, and a couple of rocket ships.  The random cutting & sewing of the fabric resulted in one of the rocket ships being close to a very, uh, interesting placement.  Maybe I'll wear them in a race someday to get a photo.

                                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