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

Fredford66


Waltons ThreadLord

    Mark - Good to hear that taking it easy likely paid off.  Smart move.

     

    Zebano - Good news on the calf.

     

    Steve, Zebano - You're right - it was just one workout and it's still early.

     

    Even though I had Friday off, the weekend seems to have gone quickly.  We took DW out for a birthday breakfast (actual b'day is tomorrow) and afterwards I was sitting on the couch feeling full, tired, and a little cold.  The sky was grey and threatening rain.  I walked into the kitchen and told my wife I wouldn't be running today and made myself a cup of tea.  The tea warmed me up and energized me and next thing DW knew, I was back in the kitchen, in running gear, saying I'd be back in an hour or so.  She just shook her head.  7 miles on the day and 33.6 for the week.

     

    Date Workout Type Distance Duration Pace Temp
    12/5/2022 12x400/400 Repeats 8.6 mi 1:22:03   9:33   27
    12/6/2022   Easy 3.9 mi    39:37 10:10   42
    12/8/2022  3 @ HMP Pace 6.0 mi    56:31   9:26   46
    12/9/2022   Easy 4.1 mi    41:16 10:04   41
    12/10/2022   Easy 4.0 mi    40:07 10:02   39
    12/11/2022   Easy 7.0 mi 1:11:24 10:15   37
    5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
    10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

    Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

     

    watsonc123


      Fred - good week.

       

      Mark - get better soon.

       

      My cold and sore throat got better through the week.  After 11 days off I was able to start back.  It's the longest time off with sickness I've had for a long time.

      I did Park Run on Saturday, partially as my wife was volunteering so I went done and ran.  I was pretty sore from Wednesday weights and Friday's hill, coming off zero training.  I thought I might be able to hold 4:30 pace but could only manage that for 1km and then faded to what was a slow 5km.

       

      Weekly for period: From: 05/12/2022 To 11/12/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      05/12 Evening Run 1.48 2.38 00:12:51 08:41 05:24 4
      08/12 Evening Run - 1 * Kingsley Heights Water Tank 4.97 8.00 00:45:57 09:15 05:45 131
      09/12 Evening Run 3.11 5.00 00:29:03 09:20 05:49 5
      10/12 Warm Up 1.02 1.63 00:08:53 08:43 05:27 5
      10/12 Trentham Park Run 3.05 4.91 00:23:46 07:48 04:50 0
      10/12 Cool Down 2.34 3.77 00:21:45 09:18 05:46 15

      Total distance: 25.70km

      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

      darkwave


      Mother of Cats

        Watson- I assume the water tank was the hill?

         

        Fred - I had to laugh - that's so typical of us runners.  We want to procrastinate running.  And then as soon as we decide that maybe we won't do it after all, it gets appealing.

         

        Zebano - my vote is with Flavio - lifting is the key to happiness in life.  I'm glad the calf is better.  BTW, you asked about marathons?  I'm currently targeting Houston in January.

         

        Hash - I can't believe that you like both Hokas and the Takumi Sen 7.  Because a) those two things are at complete opposite ends of the shoe spectrum and b) nobody likes the Takumi Sen 7.

         

        ***

        As for me:

         

        49 miles running, 90 minutes pool-running, and 1000 yards swimming.
        M: Upper body weights/core and 8 miles very easy with backpack (10:02)
        T: 10 miles, including a track workout of 1600, 4x800, 2x400 in 7:17, 3:26, 3:27, 3:19, 3:20, 1:39, 1:40 (5:30 recovery after the 1600; 3:00 recovery after everything else). Followed with leg strengthwork and 500 yards recovery swimming.
        W: Streaming yoga and 6 miles very easy (9:45) plus drills and strides. Sports massage at night.
        Th: 90 minutes pool-running
        F: 7 miles, including 1600m up-tempo (6:55)
        Sa: 4 miles very easy (9:58)
        Su: 3.5 mile warm-up, 15K race in 66:14, and 1 mile cooldown, followed by leg injury prevention work and 500 yards recovery swimming.


        Tapered for and ran the local 15K - fast course in perfect weather.  Race report is here.

         

        This is also my second week on Carbidopa/Levodopa - aka Sinemet.  It's helping, but not quite where I'd like to be.  To explain more, you can put my running symptoms into three buckets:

        1) difficulty extending my stride

        2) difficulty maintaining my running gait when I'm dealing with crowds, loud noises, poor visibility etc.
        3) difficulty navigating things like uneven pavement, cracks in the road or curbs, etc.

        The previous medication I was on (Artane) helped somewhat with all three.  This new medication helps a lot more with bucket 1 but doesn't do much for buckets 2-3.  I mentioned this to the neuro and he said to be patient.  According to him it can take several weeks for Sinemet to fully work.  So I'll have to give it some more time.

        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.

        SteveChCh


        Hot Weather Complainer

          woops, wrong thread.

          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

          Fredford66


          Waltons ThreadLord

            woops, wrong thread.

            That's a bit judgemental.  Maybe "other right thread" or "alternately good thread?"

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
            10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

            Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

             

            SteveChCh


            Hot Weather Complainer

              That's a bit judgemental.  Maybe "other right thread" or "alternately good thread?"

               

              I have to be careful about assuming there's only 2 threads too...

              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

              watsonc123


                Watson- I assume the water tank was the hill?

                 

                ...
                d b) nobody likes the Takumi Sen 7.

                 

                 

                 

                 

                Kingsley Heights is a hill/suburb, if you go right to the top there's a water tank.  It's about 100m elevation, so if it was just a water, it would be a rather large water tank!

                 

                Didn't Rhonex Kipruto in 2020 break the mens road 10km world record be run in the Takumi Sen 6? 

                I've read great things about the Takumi Sen 8 as a 5-10k racer.  It's very different to the previous versions, so probably should have had a completely different name - Adidas is pretty bad with it's naming patterns.

                So was the 7 a dub, in between two very good (albeit) different shoes?

                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

                zebano


                  Watson. Welcome back, glad you're healthy again.

                   

                  Darkwave  Great race and I'm glad the meds are helping a little. I love your race reports because you have such a great attitude about racing with your current fitness and trying to celebrate doing the best you can even even if it doesn't live up to your historical standards. I hope the meds improve so you can fly down hills in the future as that's the best part of running.

                   

                  My Week:

                   

                  Took 3 days off and the calf has felt great! Ran a half marathon w/ 3 beers with a friend and a few other miles totaling 32 on the week. 3 strength sessions. I don't know about happiness in life but if they keep me running, that makes me happy.

                   

                  Back to doubling this week as well as some run commuting because my car is in the shop.

                   

                  In other news some friends are running Grandmas and while I had been tentatively planning on running TC or Indy next fall this might be a better option, especially having a built in group for long runs through the winter. OTOH their group runs tend to be way too fast.

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

                    Hash - I can't believe that you like both Hokas and the Takumi Sen 7.  Because a) those two things are at complete opposite ends of the shoe spectrum and b) nobody likes the Takumi Sen 7.

                     

                     

                     

                    A somewhat perplexing situation! I've got the Adizero Takumi Sen 7s (just in case there's a non-Adizero version). Must admit the tongue takes a bit of getting used to, but I do like them for track work.  My Hokas I use for my 10km and Half-Perish races.

                     

                    Had my yearly half perish run up in my wife's hometown of Whanganui (2.5hrs drive from where we live). It's always a bit of a struggle, for a few reasons:

                    • It's December (Summer here down under). Whanganui is quite tropical compared to Wellington. It was 18c at the start of my run. I wore a sunhat for the first time ever racing a half.
                    • The course has a number of tight turnarounds, which I'm sure loses me a lot of time!
                    • We sleep on the in-laws' fold-out sofa, which I find quite uncomfortable. Ms 2-yr old also sleeps with us, which I find uncomfortable.

                    So, for the above reasons, I'm pretty happy with a time of a smidge under 1:33:00.

                     

                    Weekly for period: From: 05/12/2022 To 11/12/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    05/12 Run - Swim - Run 3.31 5.33 00:33:44 10:11 06:20 12
                    06/12 Afternoon Run 5.62 9.05 00:48:26 08:37 05:21 255
                    08/12 5km at PHMP - POO! 6.36 10.23 00:54:22 08:33 05:19 312
                    09/12 I used to do a little but a little wouldn't do, so the little got more and more 4.36 7.02 00:40:21 09:15 05:45 144
                    10/12 Race Pack Pick Up 3.74 6.01 00:33:17 08:54 05:32 3
                    11/12 Morning Run 1.92 3.09 00:17:27 09:05 05:39 6
                    11/12 Whanganui 3 Bridges Half - Nae too bad 13.24 21.31 01:32:57 07:01 04:22 69
                    11/12 Morning Run 1.07 1.72 00:12:33 11:44 07:18 8
                    11/12 Kids can’t miss out on the running! 0.76 1.22 00:08:29 11:10 06:57 0

                    Total distance: 64.97km (40 units of distance in another counting style)

                     

                    Watson - Welcome back!

                    Mark - Glad to hear that you didn't push yourself

                    Steve - Well under or well over 3 hours - I'll be having a beer! I'll be stoked in have just finished, I'm sure.

                    Fred - I did LOL at your story. Slightly similar to the old "Just going out for a quick 30-min jog, dear" Then getting home two hours later

                    Zeb - You ran a half with 3 beers?

                     

                    Righty-oh...I'm off to read DW's RR! Cheerio

                    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

                     

                     

                    Fredford66


                    Waltons ThreadLord

                      Watson - Glad to hear you're feeling better.  Pretty good week coming off a cold.

                       

                      DW - Interesting comment about procrastinating and running.  Almost a case of wanting what we can't have, or reverse psychology.  Nice race.  I hope the doc is right that a little more time is all you need.

                       

                      Zebano - Good news on your calf feeling better.  Too bad the group you mentioned runs faster than what you need to train at.

                       

                      Hash - Nice job on the race.  Summer racing is always a struggle for me, even 5k or 4 miles so you running a half is really something.

                       

                      Back to the track for me today, in 25º (-4C).  8 x 600m @ 2:48 with 400m recoveries.  Pretty much hit the target on all but one of them and that feels pretty good since the target is 3 seconds faster than it was last training cycle.  As my RP commented, 3 seconds doesn't sound like much, and for easy running it wouldn't be, but when pushing the envelope of my training it is noticeable.  I packed dry shirts for the run home again and, once again, was glad for it, especially since we were at the further of the two tracks, so the run home was over 20 minutes.  I had started the track work just wearing a warm headband but I had to switch to a hat - I just don't have as much insulation up top as I did 5 years ago.  9.2 miles on the day.

                      5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                      10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                      Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                       

                      Marky_Mark_17


                        Ok, slowly working my way back from being sick (again).  Absolutely convinced it was Covid despite the fact I still haven't tested positive on the basis that (a) it was going around my team at work and (b) the headache / fatigue combo I had for a few days was unlike anything I've ever had from a cold before.

                         

                        Anyways, one thing we need to start thinking about is who will be thread leader next year.  I am happy to do it again if no-one else is keen but I am sure there are better candidates.

                        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"

                        ccoakley


                          Definitely don't have any answers for this but asking if there will still be 2 threads next year and if so is half/full the right divider?  Are there any lurkers that would think about posting regularly if something changed slightly?

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

                           

                           

                          zebano


                            Fred - your training is going great! I'm really leaning towards racing Grandma's even if I have to do the long runs mostly solo. I'll run with them again next week but just jog to start and see if I can get anyone to hang back with me.

                             

                            Mark - Keep on leading! Glad you're feeling better and that timeline is close to what a bunch of people I know are seeing with Covid (1-3 bad days and just low energy for 2-7 more).

                             

                            Hash we're glad you only half-perished! Sounds like a reasonably run race. 18C is right on that borderline where you can probably run well but it might not be fun. Humidity matters a lot more at that point than ideal race weather like 5C. I heard through the grapevine that Gulf Coast Marathon last weekend was 100% humidity which sounds terrible.

                             

                            Yes I did a HM w/ 3 beers and I strongly recommend it if you've got a good running buddy. Of course while running time was 1:55, elapsed time was like 4 hours.

                             

                            My car has been in the shop the past 3 days and I've been run commuting... which is normally great but makes for 12ish mile days so I skipped my workout this morning as the legs are feeling well done. OTOH since it's the offseason (read: base season) I'm kicking around the idea of just jogging for the rest of the week and seeing if I can pull off a week of 10+ miles/day. The downside is that right now it's about 3C and raining so the 10km home is going to be unpleasant.

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

                            zebano


                              Definitely don't have any answers for this but asking if there will still be 2 threads next year and if so is half/full the right divider?  Are there any lurkers that would think about posting regularly if something changed slightly?

                               

                              I don't know that distance has anything to do with it. It's more along the lines of "hey, we're a step up from LetsRun" and the thread where we treat each other like coworkers (that second analogy needs some work)

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

                              Fredford66


                              Waltons ThreadLord

                                 

                                I don't know that distance has anything to do with it. It's more along the lines of "hey, we're a step up from LetsRun" and the thread where we treat each other like coworkers (that second analogy needs some work)

                                 

                                It does feel like there's a bit more marathon and ultra-marathon talk on the other thread, so I think distance does play some role, though perhaps not the deciding one.  The tone/language here feels a little less...intense?  driven?  something else I can use without starting a flame war?

                                5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                                10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                                Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27