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

CommanderKeen


Cobra Commander Keen

    Stuff outside of the mara-thingy thread:

     

    Zebano - Congrats on the great race. It sounds like you ran it really well.


    Fred - Great job snagging yet another PR! Your son is getting dangerously fast at an alarming, rate, too.

     

     

    The taper is halfway over, and aside from my legs feeling like garbage I'm doing great!

    I managed a 7 second PR/my first sub 18 5k without going all-out (per coach's recommendation) to get it, which was nice. While my legs are still feeling kinda heavy/junky, my run this morning did feel pretty smooth compared to any run over the last week.

    I suppose all there is to worry about now is the weather, right? Current forecast in Folsom is for 42*, overcast, with a 5mph wind (all good) and a 40% chance of rain (less good).

     

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

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    11/21 8x 800m progressive 12.35 19.87 01:33:33 07:34 04:42 230
    11/22 4 rabbits & 2 hawks 8.00 12.88 01:11:29 08:56 05:33 253
    11/23 23 geese, 7 deer (just 4 strides), 1 hawk, 1 owl, & 1 heron 8.00 12.88 01:10:22 08:48 05:28 443
    11/23 Runch 4.00 6.44 00:35:55 08:59 05:35 151
    11/24 Course scouting 3.13 5.03 00:25:40 08:12 05:06 66
    11/24 Edmond Turkey Trot 3.12 5.02 00:17:59 05:46 03:35 59
    11/24 Campus cool-down 3.00 4.83 00:25:04 08:21 05:11 79
    11/25 4 turkeys 7.00 11.27 01:04:07 09:10 05:41 440
    11/26 47 turkeys, 8 deer (zero strides), & 3 hawks 16.10 25.91 02:14:10 08:20 05:11 823
    11/27 19 ducks 5.00 8.05 00:44:29 08:54 05:32 217

    Total distance: 69.72mi

    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

    Fredford66


    Running Musician

       


      Fred - Great job snagging yet another PR! Your son is getting dangerously fast at an alarming, rate, too.

       

       

      The taper is halfway over, and aside from my legs feeling like garbage I'm doing great!

      I managed a 7 second PR/my first sub 18 5k without going all-out (per coach's recommendation) to get it, which was nice. While my legs are still feeling kinda heavy/junky, my run this morning did feel pretty smooth compared to any run over the last week.

      I suppose all there is to worry about now is the weather, right? Current forecast in Folsom is for 42*, overcast, with a 5mph wind (all good) and a 40% chance of rain (less good).

        

       

      Keen - Thanks, and yes, my son is getting fast.  I can only imagine how he'd do if he ran more than occasionally (i.e. once a week or so plus whatever they do in gym class).  I like your forecast, including the 60% chance of no rain.  Fingers crossed that chance goes up.

      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

        Unfortunately, I’m not really sure what it is… it comes and goes … doctors cannot find anything…

        Ps . Congrats!!! 

        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.

        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

          The Race Time Predictor thinks my 5k PR is soft.  Combinations of my half marathon, 10k, and 5M times suggest a marathon time of 3:53 - 3:54, yet any time I use my 5k time in combination with others, the suggested marathon time is 3:58:12.  Also, using the half, 10k, and 5M times suggest a 5k time of 23:18 - 23:23, as compared to my 5k PR of 23:49.  Looks like I have a target for my January 1 5k.   (The only problem is the 1/1 race includes a hard 180º turn around a cone and one thing I don't have is acceleration, so that turnaround will lose me some seconds as I work my way back up to speed.)

          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

            keen rain? Do you mean Liquid Sunshine? I think they bottle the stuff in California so you can take it with you. Also so they can reduce their carbon footprint. Remember that one year I was worried about an 11 MPH headwind after the first hard left turn around mile 6 (that kind of comes up quick if you don’t know it’s coming) only Fair Oaks BLVD? Yeah I think I did pretty well then with bad weather so just massage your legs and pack your bag for a fourth time.

            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

            watsonc123


              Mark - congrats on the win.

              Darkwave - nice week. I presume the "wake up 5 hours before" does involve going back to sleep?

              Keen - nice week, and I hope the taper goes well which I think it will.

              Fred - nice week and race.

              RP - nice race.

              Zebano - nice week and race.

              My week didn't go well. I was planning on racing Park Run on Saturday, but ended up getting a moderate cold / sore throat on Thursday. So I hopefully will run again in a few days.

              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)

              ccoakley


                Mark, congrats on another win!  Any prizes?

                 

                DW, that is really quite the progression race!  I hope the new meds work out better for you.

                 

                Fred, congratulations on yet another PR, really an incredible year for you.

                 

                Zebano, wow that looks like a big week

                 

                Keen, congrats on the new PR!  And you held some back?  Impressive.  Where did you decide to sleep this week?  Really wish you luck staying healthy cause this flu is EVERYWHERE

                 

                Marco, sounds extremely frustrating

                 

                Watson, hope you feel better soon

                 

                My week started so well and then flu ravaged our house.  Started with DD, then my dad, then my sister, then my mom, and now me.  Between taking care of so many sick people and feeling like crap myself running is out for a bit.  I always find it oddly reassuring when I get sick and I check my Garmin and see my RHR skyrocketed and body battery plummet...like it's really not in my head I am actually sick.  Hoping for a jog/walk Thurs or Fri but not going to rush it.  I used to have an impenetrable immune system and would have either not gotten sick or kicked it in 2 days but I think this is just another of covid's parting gifts.

                 

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

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                11/21 Morning Run 8.01 12.88 01:26:22 10:47 06:42 161
                11/22 Goal was 4 @ MP but wonky GPS made it more like HMe 6.14 9.88 01:00:13 09:48 06:06 115
                11/23 Morning Run 5.70 9.18 01:04:37 11:20 07:02 108
                11/25 25 min tempo 5.20 8.37 00:50:06 09:38 05:59 82

                Total distance: 25.06mi

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

                 

                 

                watsonc123


                  CC - I hope you feel better soon.

                   

                  Keen - I missed it before, congrats on sub 18.  Your pacing looked really good.  Your heart rate seems quite high, so even if not all-out, you must have been pretty close to all-out?

                  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)

                  CommanderKeen


                  Cobra Commander Keen

                    Caitlin - I opted to stick around my own house, largely because I felt kinda guilty about possibly leaving DW home alone to handle everything by herself for the better part of a week. If this backfires on me it'll cure me of that.


                    Watson - Thanks! My average & max HR for this race was 170 & 185, while for my former PR (from August) it was 175 & 186 (max of ~190), so I had a good deal of room left.

                    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

                    Marky_Mark_17


                      Caitlin - got a trophy and the pride of (still) having never been beaten in my own backyard at this race.  But no actual prizes lol.  I think my daughter might actually be my lucky charm because every time I've won this year, it's been at an event where she has done the kids race also.

                       

                      Watson - hope you're feeling better soon.

                       

                      Fred - honestly I really need to up my shorts game.  You are unquestionably the thread champion on that front.

                       

                      Zebano - what's the trail race?  I'm doing a trail half next weekend also.  Having looked at the course profile, my race goal is simply "Don't die".  The only other trail half I did was pretty mellow so this is a bit of a test to see if I actually enjoy the more hardcore stuff.

                       

                      Keen - I honestly think you need to opt for some sort of totally biosecure bubble before race day.  You've got so much work in the bag for this.

                       

                      All - I've bit a little slack picking up the recent race results and work has been nuts so I've not had a chance to trawl through all the recent pages.  If you want a result added to the front page, please let me know.

                      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


                        Caitlin - got a trophy and the pride of (still) having never been beaten in my own backyard at this race.  But no actual prizes lol.  I think my daughter might actually be my lucky charm because every time I've won this year, it's been at an event where she has done the kids race also.

                         

                        Watson - hope you're feeling better soon.

                         

                        Fred - honestly I really need to up my shorts game.  You are unquestionably the thread champion on that front.

                         

                        Zebano - what's the trail race?  I'm doing a trail half next weekend also.  Having looked at the course profile, my race goal is simply "Don't die".  The only other trail half I did was pretty mellow so this is a bit of a test to see if I actually enjoy the more hardcore stuff.

                         

                         

                        All - I've bit a little slack picking up the recent race results and work has been nuts so I've not had a chance to trawl through all the recent pages.  If you want a result added to the front page, please let me know.

                         

                         

                         

                        Keen Sub 18 finally happened and rather casually?? I'm impressed and eager to see how fast you can go next year. Did you celebrate the breakthough at all?

                         

                        CC  get better, ugg. The flu has decimated my workplace but somehow missed the school/home so far. I don't expect that to last but I have my fingers crossed that I can race one more time before I get taken out. My real worry is that kid on the swim team that DS1 spends tons of time with just came down with covid.

                         

                        Mark  That's awesome! Your daughter is going to be crazy fast just like you.

                         

                        My trail race is my clubs home course run as a watch timed race. You can find better descriptions in previous year's threads but it's basically 3 miles road, 7 miles smooth trail, 2 miles hilly/rocky/rooty singletrack, .4 miles road. Results are almost always plus or minus 1 minute from HM time. -- I just looked at the weather report and it's gonna be cold and windy. Oh well. Time to beat is last years 1:32:28

                         

                        Times: 19:52 at my 5k (got my sub 20 for the year!)

                        37:10 at Living History Farms

                         

                        Keen you said something many pages back about how this is a much larger XC race than any you have yet I am a bit melancholy about the race. It really just shows how incredibly biased we are by our expectations which is the main reason I'm curious about your sub 18.  Was it just a weight off your back or did you find a way to really enjoy it? p.s. I love your W-Z goals in the other thread.

                         

                         

                        CC So I'm following you on strava and I can't help but notice you get local legends every other day! First off, how have you conditioned yourself to run that same route every day and two do you know the other person who runs those segments all the time and takes them from you?

                        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

                          Mark - I should have opted for the bubble, but I was trying not to be selfish. Next time I don't think I'll make that mistake. DD2 has been sniffling/coughing (mostly in the morning after waking up) and DW thinks she's coming down with something. I told her that if she's actually sick she won't be getting on the plane with me. She didn't say anything, but also didn't see pleased by that statement.


                          Zebano - "Casually" isn't how I'd put it. There was still a great deal of effort that went into it, but I viewed sub 18 as a inevitability.
                          I'm very glad to have done it, but with how confident I was there wasn't really any celebration or weight off my shoulders. While I'm also quite confident regarding CIM (assuming no illness, etc.) I don't think I'll have the same blasé attitude towards it since I haven't made any progress in the marathon in 4 years now and it's a much bigger deal to me.

                          I'm glad you enjoyed those extra goals. While it was meant to be humorous, there's a bit of truth to them, too.

                           

                           

                          I woke up to the strangest (hopefully) taper-induced thing I've ever encountered. I can't wait for this to go away.

                          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

                          ccoakley


                            Mark, I'm picturing the day you bribe your daughter into running the kids race so you can win your race   Very cool family tradition to have

                             

                            Keen, ughh this is not sounding good!!!!  You need an Apr/May marathon outside of flu season

                             

                            Zebano, so I'm learning that I might live in a strava-obsessed running community.  I don't think there's anywhere in Richmond I could run a mile and not run at least 2 strava segments so the sheer number of segments here is a factor.  My single block is a segment going one way and another segment going the other. One of the people I 'compete' with is my neighbor the others there are some names I recognize but no one else I know IRL.  When the legends thing 1st came out I was super into it (I have zero shot at any of the leaderboards around here) and got very defensive about some of my legends but have mellowed considerably since then.  My neighborhood has wide streets with very minimal car traffic so I can run in the road and not worry too much about cars, I pass far more strollers and dog walkers than vehicles.  So it's really nice for that and then I mix it up by running the streets in different directions.  And there are always various home renovations going on to watch the progress.  I also highly appreciate never being more than 2 mi away from home either cause I'm worried about injuries or iffy weather or getting a call from school to pick up a kid.

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

                             

                             

                            Marky_Mark_17


                              Mark, I'm picturing the day you bribe your daughter into running the kids race so you can win your race   Very cool family tradition to have

                               

                              My neighborhood has wide streets with very minimal car traffic so I can run in the road and not worry too much about cars, I pass far more strollers and dog walkers than vehicles.  So it's really nice for that and then I mix it up by running the streets in different directions.  

                               

                              So, for summer races like this last one (and especially multi-lap races like this last one!) we bring a water pistol along and she shoots me with it each lap and at the finish.  I get to cool off and she gets to shoot Dad haha everyone's a winner.

                               

                              And yeah quiet roads are the best.  There's an area not far from my home which has very quiet roads apart from one or two.  I run on the road there a lot, it's good fun.

                              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

                                Mark, I'm picturing the day you bribe your daughter into running the kids race so you can win your race   Very cool family tradition to have

                                 

                                 

                                I'm picturing the day in about a decade when Mark's then-teenaged daughter complains that she doesn't want to run the kids race against 6-and-7-year-olds just so her dad can win his race.

                                 

                                Yes, cool tradition.

                                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