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

darkwave


Mother of Cats

    Happy holidays to all!

     

    60 miles running, 3.5 hours pool-running, and 1000 yards swimming.
    M: 90 minutes pool-running
    T: 12 miles, with a track workout of 2x800, 1600, 2x800, 2x200 in 3:38, 3:35, 7:02, 3:23, 3:22, 48 and 48. 2:50 recoveries between the 800s and 5:30 recovery after the 1600; full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
    W: Streaming yoga and 12 miles very easy (9:21) plus drills and hill sprints.
    Th: 2 hours pool-running and upper body weights/core.
    F: 12 miles with 8 Iwo Jima hill repeats (2:00 up a 2% slope, 90-100 second jog, 40 second downhill stride, 60 second jog). Followed with leg strengthwork and 500 yards recovery swimming.
    Sa: 12 miles very easy on treadmill (9:31) plus upper body weights/core.
    Su: 12 miles on treadmill, including a tempo workout of 7x5 minutes at tempo effort (between 8.5 and 8.8 mph) with 1 minute jog. Full recovery, and then 6x30 second strides (between 9.5 and 10 mph) with 90 second jog. Followed with leg strengthwork.

    I'm 3 weeks out from the Houston marathon. Between the weather (single digits Fahrenheit) and the holiday it didn't work to do a long run this weekend, and I don't think I need one anyway. Instead, I shifted my focus back to speed and power. I don't normally do hill workouts this late in a marathon cycle (especially when targeting a flat marathon), but I really felt like my gait could benefit from the Iwo Jima workout - especially the downhill stride part - so I added one in on Friday when my team's track workout was cancelled.

    I am still struggling with running in the dark (see the first reps of Tuesday's workout) but I'm seeing continued improvement in all my other running. My easy runs are getting substantially faster for the same effort (not that you can conclude that much from easy run pace) and my gait feels smoother both outside and on the treadmill, so that's encouraging.

    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.

    watsonc123


      Seasons greetings

       

      Darkwave and Fred - well done for running in the very cold.

       

      My week is done, pretty light week.  I'm pretty much over my cold & sore throat now, I ran Parkrun on Saturday in 21:24, which was 2:21 quicker than a fortnight ago (where I was definitely still sick).  I'll run Parkrun on New Years Eve too, hopefully sub 21.

       

      Weekly for period: From: 19/12/2022 To 25/12/2022

      <caption>Weekly Grid</caption>
      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      19/12 Evening Run 3.11 5.00 00:26:11 08:25 05:14 0
      21/12 Evening Run - Billat 30-30 Intervals * 15 5.50 8.85 00:45:01 08:11 05:05 21
      22/12 Evening Run 3.24 5.21 00:30:23 09:23 05:50 9
      24/12 Warm Up 2.49 4.01 00:23:04 09:16 05:45 6
      24/12 Trentham ParkRun 3.04 4.90 00:21:24 07:02 04:22 10
      24/12 Cool Down 2.42 3.90 00:24:17 10:02 06:14 18
      25/12 Morning Run 3.51 5.65 00:34:41 09:53 06:08 7

      Total distance: 37.53km

      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 - glad you are feeling better.  As for the weather, Fred ran in it, I did not.  My Friday morning run was in 42 degrees F (about 5 C).  I finished about 3 minutes before the cold front rolled in - it was pretty impressive, because I could see it coming in and it looked like a set of black thunderclouds.

         

        I treadmilled both weekend days.  And I'd totally make that choice again.

        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.

        zebano


          A brief update. I went to MN to see the folks, felt rough n the GI and chest areas and ended up seeing a doctor and being prescribed Omeprozole which is available OTC. As soon as that started feeling better, I got a cold, we drove home and I tested positive for Covid. Now I'm trying to deal with that, a car that doesn't want to start reliably (battery is fine, I cleaned all the corrosion, alternator and starter seem fine, I think there's a short or current drain somewhere as the problem only occurs in the mornings) and a leaky kitchen sink! Anyways that's the long way of saying I'll catch up on all your doings and get the 2023 thread up before the first but it's not a high priority.

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

          Marky_Mark_17


            Zebano - sounds like you got all the bad luck!  No rush on the thread, it's a long ways until the first anyhow.

            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"

              Zeb - We're all hoping that your year gets better! (quickly, obviously, since there's only a few days left!)

               

              Hope everyone is having a good break. I've got three weeks off, and I'm really looking forward to that little window of the year where we lose track of what day it is!

               

              Weekly for period: From: 19/12/2022 To 25/12/2022

              <caption>Weekly Grid</caption>
              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              19/12 It's the most wonderful time of the year! 6.31 10.15 00:54:34 08:39 05:23 48
              19/12 Best Commute Ever! 💕 3.12 5.02 00:25:50 08:17 05:09 78
              20/12 Tuesday Spec (most of) 5.41 8.71 00:55:08 10:11 06:20 164
              21/12 Almost a Proper Warm Up! 1.94 3.12 00:16:21 08:26 05:14 79
              21/12 Weds Track - with Ange from Timaru 6.23 10.03 00:47:30 07:37 04:44 261
              22/12 Easy Thursday 6.22 10.01 00:58:51 09:28 05:53 102
              23/12 Taking the very expensive buggy out for its annual run 1.31 2.10 00:14:22 10:58 06:50 2
              24/12 Christmas Eve Michigan - What a way to finish the year! 4.61 7.41 00:29:25 06:23 03:58 149
              24/12 Xmas Eve Quickie 0.40 0.65 00:04:56 12:20 07:35 11
              24/12 The Christmas Eve/Day Straddle run! 3.23 5.20 00:31:47 09:50 06:07 143
              25/12 Christmas present from the wife and kids - time to run on Xmas day! 💕 6.22 10.01 01:01:35 09:54 06:09 398

              Total distance: 72.43km (45 units in the olden days' style)

              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

               

               

              ccoakley


                Zeb, hoping you have the mildest of cases.

                 

                Hash, wow 3 weeks!!!  The US is so behind the world in vacation time.

                 

                DW, hope your taper for the marathon goes well.

                 

                Waves and since we're the Waltons [great running] everyone else. 

                 

                My unexplained extreme fatigue came back and after some time off and some experimenting I think I need to really cut back on the itensity of my speed workouts.  So the next couple weeks will be trying to find the balance between easy and speed that's sustainable.

                 

                Looking forward to seeing everyone in the new year!

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

                 

                 

                Fredford66


                Waltons ThreadLord

                  Steve - Thanks.

                   

                  Mark - A lot of people were affected by the storm, though my locality was spared.

                   

                  DW - Glad your sister made it.  Nice week of training.  I look forward to seeing what you can do at Houston.

                   

                  Watson - Thanks, and I'm glad you're starting to feel better.

                   

                  Zebano - You've had a rough week.  I hope things look up for you quickly.

                   

                  Hash - Enjoy the days off and the nebulous sense of time.

                   

                  CC - I hope you solve the fatigue issue.

                   

                  Week three of HM training for me.  35 miles run plus 1 hour 13 minutes/14,708m rowed.

                   

                  Date Workout Type Distance Duration Pace Temp
                  12/19/2022   Easy  5.0 mi    49:37   9:56  35
                  12/20/2022  6x800m @ 3:44 Repeats  7.1 mi 1:08:08   9:36  28
                  12/22/2022  3 miles @ HM, 8:18 avg Pace  6.0 mi    55:53   9:19  28
                  12/23/2022   Easy  4.0 mi    42:57 10:45  53
                  12/24/2022  more miles than degrees Easy  8.0 mi 1:17:26   9:41    7
                  12/25/2022   Easy  4.9 mi    48:05   9:49  26
                  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

                   

                  zebano


                    I managed to run today! My fever is gone and it was 50 degrees out so I just had to. Only 20 minutes but it felt great to move again. Hopefully I can continue progressing in health soon.

                     

                    In other news, does anyone else have a Coros? I did a firmware update a week or so ago and it seems to have totally changed how they calculate resting heart rate and perhaps all HR metrics.

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

                    zebano


                      Hash sounds like a great race. Reeling someone in during the back half is so satisfying. Is sub 90 a goal on a better course/day then or do you just expect to blow by that and shoot for 1:26?

                       

                      Watson anything fun happen  with the parkrun? Glad you're finally healthy. I tried Billat's the other day  and I'll probably do them again. They're certainly a lot more fun than grinding out 1k-1600 at VO2 effort.

                       

                      Fred congrats on the cold cold run, wind is the worst. I had some friends here and in MN who ran in much much colder but I wussed out and  used the treadmill and the next day realized I was really sick so just sat on a bike (on a trainer so indoors).

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

                        Hash sounds like a great race. Reeling someone in during the back half is so satisfying. Is sub 90 a goal on a better course/day then or do you just expect to blow by that and shoot for 1:26?

                         

                         

                         

                         

                        Zeb - Great to hear that you're on the mend!

                         

                        I ran my off-road Half in Sept in 1:28 (over uneven terrain and hard-packed sand), so yeah, I think 1:26 would definitely be on the cards for a road Half.

                         

                        CC - I think I'm an outlier rather than the norm for taking annual leave. Although our city does pretty much close down over January, with pretty much everyone taking off for their summer holidays.

                        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

                         

                         

                        ccoakley


                          For all the kiwis....my parents are flying out today for a cruise around NZ and it looks like they're going to be near most of you at some point.  Milford Sound, Dunedin, Wellington, Picton, Napier, Rotoroa, Auckland.  Just thought I'd share cause the small worldness of it all is blowing my mind.

                           

                          Hope everyone had a great holiday!

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

                           

                           

                          Fredford66


                          Waltons ThreadLord

                            6 days after running in 7º (-14C) I ran in 58º (14C), which is just crazy.  Hopefully I can acclimate quickly to the sudden warmth as the same is expected for Sunday's 5k.

                            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


                              For all the kiwis....my parents are flying out today for a cruise around NZ and it looks like they're going to be near most of you at some point.  Milford Sound, Dunedin, Wellington, Picton, Napier, Rotoroa, Auckland.  Just thought I'd share cause the small worldness of it all is blowing my mind.

                               

                              Hope everyone had a great holiday!

                               

                              Milford Sound is one of the few places in the country I haven't been (it's arguably easier to reach on a cruise ship!).  Did a race in Te Anau which is a couple hours drive away though - stunning.  Hope they enjoy their trip.

                               

                              Fred - that is a crazy temperature change.  Right now here it's just varying degrees of warm and humid (with some extra wind this morning just for fun 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"

                                For all the kiwis....my parents are flying out today for a cruise around NZ and it looks like they're going to be near most of you at some point.  Milford Sound, Dunedin, Wellington, Picton, Napier, Rotoroa, Auckland.  Just thought I'd share cause the small worldness of it all is blowing my mind.

                                 

                                Hope everyone had a great holiday!

                                 

                                CC -  It's a long way to come, but there are some lovely sights here in lil' old NZ. Milford Sound especially! Let us know when their ship is docked in Wellington, and I'll run to the top of the local hill and take a photo for you!

                                 

                                See y'all in the new thread!

                                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