The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 367 times)

ccoakley


    James, ha! My DH has never voluntarily sweated in his life.  Sometimes I wonder what it would be like to be married to another runner but I kinda like that by default my running takes priority.  He's super supportive and I can always sign up for any race I want without worrying about childcare.  I really just need to get the 6 yr old on a bike but so far she just doesn't have any interest.

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

     

     

      Welcome arunerd, ccoakley, and cc4life 

      cc4life I am with you on dropping the weight I have at least 15 lbs to drop if I want to even think of improving.

      James M2M is similar to Greenville I believe the last half and finish are the same the first half is a bit different (at least the last i looked at the courses).  I have never ran it before but have wanted to for several years just never materialized.

      Kiawah is also nice flat course.

       

      I finished up my week this afternoon with a miserable run felt like puking most of the way.

      Ended up wit a bit over 28 miles on 5 runs up from the 20ish the last 6 weeks.

      Weekly for period: From: 12/27/2021 To 01/02/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      12/28 Afternoon Run 5.25 8.45 00:51:11 09:45 06:03 72
      12/30 Afternoon Run 5.26 8.46 00:46:45 08:53 05:32 72
      12/31 Morning Run 5.26 8.46 00:44:13 08:24 05:14 69
      01/01 Got Zach dropped off at the airport for his flight back to Guam at 430am and back home to get in my first run of the year. Slow and steady long way to go! 7.52 12.10 01:14:58 09:58 06:12 223
      01/02 Afternoon Run 5.25 8.45 00:56:16 10:43 06:40 72

      Total distance: 28.54mi

      PR's

      1m  5:38 (2018)

      5k    19:59 (2019)

      HM  1:33:56 (2018)

      FM  3:23:07 (2018)

      Running Problem


      Problem Child

        dwave I kind of forgot your age. Not trying to be rude or anything. I just forgot it's been 6 years since we met. In all fairness I forgot the kid living across the street from me has lived there about 8 years so he isn't 7 years old anymore.

        It's been good seeing your runs posting and I'm assuming from my computer/phone screen things are going well for you. Good news on legs getting better.  A piece of the spine flying out and causing damage...so you pretty much have biological shrapnel. Sounds like the type of complicated medical luck you'd be handed. Much like the time you were tapering and got hit by a truck. still one of the craziest things I've known to happen on a running forum, including someone taking like 8 gels in the final mile (or was it 3? I came after it happened) of a marathon. I'm looking forward to you reporting you're racing and the nerves are firing again. You've been a pretty positive impact on my running in case you weren't aware by now.

        Oh, and you're probably going to have to explain the "pool running" thing, or put a link to it on your blog at some point this year. I swear it comes up every year.

        Oh and I'm all about the crazy life. I'm sure you're just SHOCKED to read this.

         

        Piwi Oh just you wait. The "REAL crazy" can be held in for about 9 years according to my wife.

         

        Fredford Times don't matter here. Just the commitment to training to get better. You'll get out of this what you put into it.

         

        cc I think the stroller life is an "all or nothing" thing. I still can't believe you push a 6 year old in one. Heck, I use to run with a Saturday group and one guy was doing 7:30/mi pace pushing one and I was always impressed by him. 3 months off....OOOOFFFF that's like taking 3 months off from running then trying to hit the old "easy 4 mile run" pace. Nice 12 mile run. I do personally think the stroller running really helped me with my endurance. It gave my wife "alone time" on Saturdays and I really had no option at the time other than to run my long runs with it. Probably built a lot of leg strength I wouldn't have otherwise.

         

        Flavio wow. Your December 30 reminds me of one time I was sick. Usually I'm already hot and it's nice because my wife uses me to stay warm. Well this time it felt just as you described it. I was so cold, but she said I was burning up. It was winter and after a few minutes even she said she was sweating with how hot I was.

         

        Mcmillan calculator

        Using a 2:56:07 marathon with "Advanced" level and "Endurance monster"

        18:04 5km 

        37:32 10km

        1:23:41 half marathon

         

         

        Actual PR

        19:34 5km (sea level)

        38:57 10km (6:16/mi pace. short course and I could have maintained pace)

        1:28:13 (during a marathon)

         

        My 10k PR is at a 4,400 ft elevation. I HIGHLY doubt a 1:23:41 (6:23/mi) pace is possible for me, and I'm a little pissed off about it because I'd LIKE to see it tell me I could break 1:22 (everyone knows how I do with self doubt, right?) The shorter race paces honestly seem absurd. 6:02/mi for a 10k? 5:49/mi for a 5k? GTFO!

         

        Doing the same calculator with a 19:34 5k It tells me I can run a 3:10. close. Just a little off. 

         

        So calculators are, for me, a good way to get some training paces for current fitness. It either keeps me from going too hard on a workout and blowing up/injuring myself, while at the same time makes me push harder than I would if I was to train by feel. I'm sure if I raced more and WANTED an 18:04 5k (okay lets be honest I'd want a sub 18) it could be possible. I'm just not willing to put in the effort it takes. Heck I'll be happy if I can break 19, or even 19:11 this year locally.

         

         

        EDIT:

        zeb Pretty sure my VDOT *checks spreadsheet* is a 54.9 based on the Daniels Tables spreadsheet. According to Garmin I hit a 60 and I'm down to a 57.

         

        cfarr seeing you runs post on Strava make me happy as well. Doesn't matter the pace. Just so long as I get to see you went out for a run regardless of pace. Keep it up man. Know those Kudos I send your way aren't just "facebook kudos" and I'm really giving you the Orange Thumbs Up.

        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 54.9

        5k19:35 | Marathon 2:56:07

        SteveChCh


        Hot Weather Complainer

          Great to see so many newcomers.  Please stick around, you'll pick up lots of motivation and great tips from the people here, as I have.

           

          Flavio - That sounds pretty rough, hope you start to come right soon.  It's interesting to hear the different experiences, a friend of mine in France has recently caught it, had a slightly sore throat but still runs at least 10km every day with it.  It's crazy that having Covid prevents you getting proper treatment for Covid.

           

          Mark - Ouch, glad there wasn't any long term damage.  The only time I've taken a tumble was when a dog took me out.  Oh, actually there was one other time but that was when a mate of mine thought it would be a good idea to do a trail run on a -6C degree morning, and I took a tumble coming down a steep trail coated in ice at the Halswell Quarry.  I don't really count that because we were asking for trouble.

           

          Darkwave - I really can't imagine going through what you have.  It's so impressive how you keep looking for solutions and moving forward.

           

          A good week for me, keeping it going through the holiday period.  Because of travel, hangovers etc I haven't always run at the optimal time of the day but hopefully for the rest of summer I can plan things a bit better.  I'm sleeping much better, and the Shingles seem to have finally completely departed after about 4.5 weeks.  I still need afternoon naps sometimes as I catch up with a month of bad sleeping, but signs are good.

           

          Weekly for period: From: 27/12/2021 To 02/01/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          27/12 Warm up 0.29 0.46 00:02:50 09:46 06:10 0
          27/12 Warm up take 2 0.29 0.46 00:02:49 09:43 06:07 0
          27/12 70 mins easy pace 8.76 14.10 01:10:02 08:00 04:58 19
          27/12 Strides 0.76 1.23 00:06:16 08:15 05:06 0
          29/12 Warm up 0.28 0.46 00:02:54 10:21 06:18 0
          29/12 16km incl. 8 x (800m @ 4:10/km, 200m recovery) 9.99 16.07 01:15:55 07:36 04:43 16
          30/12 Queenstown Recovery 5.61 9.03 00:47:27 08:27 05:15 24
          31/12 Warm up 0.32 0.51 00:03:03 09:32 05:59 0
          31/12 Easy 10km to round out a record mileage year 6.26 10.08 00:50:33 08:05 05:01 24
          31/12 Strides 0.68 1.10 00:05:35 08:13 05:05 0
          01/01 Warm up 0.29 0.47 00:02:40 09:12 05:40 0
          01/01 22km incl. 5km @ MP 13.74 22.11 01:47:00 07:47 04:50 44
          02/01 Recovery 5.03 8.10 00:44:04 08:46 05:26 13

          Total distance: 84.17km

          Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

          Recent Races:   Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

          Race plan:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

          Running Problem


          Problem Child

            Oh yeah I've decided to "run every street in my zipcode" in case those who follow me on Strava haven't noticed. It's kind of a fun challenge and I VASTLY underestimated the size of the zip code I live in. Pretty spread out and includes a highway. Perhaps I'll run UP the highway like the cyclists ride. I was stupid and didn't do this during COVID 19 2020 and I understand why now. It's a LOT of running and there is so much overlap in some runs trying to be as efficient as possible would take up even MORE personal time. It's much easier to just pick an area I've never run through and said "going there today." A buddy had to run probably 856 cul de sacs. twice. because "out and back" segment. I ran enough with him to say "yeah, these are fucking stupid. fuck whoever invented these or thought they were a good idea. He did create a "though street cul de sac" and it's one of the greatest ideas in all of "run ever street" ideas.

             

             

             

            My Week

            All easy runs by feel. Saturday was IDEALLY going to be a 20.22 mile run, but it was better I cut it short and went home. Showed up at the end of the morning movie and apparently the kids had kept DW up most of the night. I sleep like a tank and the oldest doesn't walk to my side to wake me up. Maybe I'll get lucky and the second kid will decide mom can sleep, and I need to get up around 3:30am for breakfast.

            Oddly, and I know how stupid this is going to sound, but ever since CIM and my PR the body just has NOT wanted to run 8:15-8:30/mi average. It's like sub 8s everywhere for literally no reason other than "it feels easy". Oh and the heart rate for two of these runs is bogus. 200 beats per minute...as read by an optical heart rate monitor through two layers of winter running gear. Totally reliable.

            Overall I'm shocked I actually hit 59 miles this week. I should actually commit to a 5k training plan here really soon. It might not actually require so much running, and could improve my speed/motivation towards running, BUT I'm having fun and that is what is important to me right now.

            Weekly for period: From: 12/27/2021 To 01/02/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            12/27 That time I went out chasing freshies. 6.17 9.92 00:50:16 08:09 05:04 128
            12/28 That time motorcyclists save lives. 7.18 11.55 00:59:47 08:20 05:11 56
            12/29 Morning Walk 1.01 1.63 00:24:57 24:42 15:18 26
            12/29 That time it was fun until it wasn’t. 7.58 12.20 01:02:51 08:17 05:09 164
            12/30 That time I took it just a little too far. 7.48 12.03 00:58:54 07:52 04:54 331
            12/31 That time COVID 19 eliminated change. 7.39 11.90 00:57:37 07:48 04:51 351
            01/01 That time I ran more miles than degrees. 14.29 22.99 01:54:51 08:02 05:00 935
            01/02 That time I’m going to work this out the old fashioned way. 9.45 15.21 01:15:56 08:02 05:00 259

            Total distance: 60.55mi

            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 54.9

            5k19:35 | Marathon 2:56:07

            SteveChCh


            Hot Weather Complainer

              RP - Currently you are an absolute marathon beast.  If you want to take down PR's at shorter distances I have no doubt you can.  But if you want to stick to marathons then who cares?  I can understand your post-race struggles.  You have to come back down before you can go up again.

              Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

              Recent Races:   Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

              Race plan:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

              Marky_Mark_17


                Fred - good to see you!  Welcome, and congrats on your mileage effort in 2021.  There's a reason that Flavio took the old 'sub-x: xx' out of the title which is that we wanted to get more runners involved so you're absolutely welcome here.

                 

                For a while I seriously wanted to run every half marathon in New Zealand, a bit like your New Jersey goal, but there are some pretty random small ones in out-of-the-way places that I couldn't be bothered with (NZ is over 10x the area of New Jersey, I think).  That's a cool goal to have though.

                 

                Zebano - congrats also on some big 2021 mileage.  And... another sinus infection?!  You have the worst luck with those.

                 

                Caitlin - mobility work is very under-rated and a great use of time, particularly from an injury prevention perspective.  If you are on Strava, there is a tool Flavio built that you can use to easily copy your weekly running log from there and paste in here: https://strava-weekly.herokuapp.com/

                 

                RP - a running buddy over here is trying to run every suburb in the city (not quite the same as every street but... near enough.  Almost two years on and he's up to 50-something I think.  Although I have no idea how many suburbs are actually in Auckland City I know he's still got a long way to go as he's only done like 2 or 3 near me and there's gotta be 10+ within running distance of my place.

                 

                Steve - hurray for no shingles!  Also hooray for afternoon naps.  Also, icy trails in quarries sound like a particularly bad idea.

                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: Southern Lakes HM, 7 May, 1:12:42 (May-22)

                Up next: Auckland 10km Road Champs, 21 August

                "CONSISTENCY IS KING"

                flavio1980


                Intl. correspondent

                  Jmac - No, I think it’s Omicron. I just had bad luck. My wife had very mild symptoms.

                  Not boosted yet, we’ve just got the 2nd shot in October.

                  LOL, that expression is so funny, English is so purist when it comes to sexual innuendo, whenever I translate an expression from Portuguese it comes out really dirty 

                   

                  Piwi - Maybe don’t tell that expression to your pal Phildawg 

                   

                  Darkwave - I’m pretty certain my cousin ended up being quite happy with my decision. He’s a cool dude and was checking in on me every day.

                  It was nice to have someone to talk about it since we decided not to tell the family until today. Better not to spoil their new year celebrations and you know how mom and dad worry too much.

                  I’m happy to hear you’re getting better, even if only slightly.

                   

                  Mark - I only had a couple of crashes a few years ago, in both cases I somehow placed my elbows on the ground first (instinctively). I saw my wife fall and somehow her instincts are to throw the arms up. Nature is weird.

                   

                  Caitlin - Pushing a 6 year old in a stroller sounds like heavy duty. I like the idea of having her on a bike.

                   

                  Fred - Welcome aboard. We are all slow peasants when compared to the pros. Stick around, this is a friendly bunch.

                  I’ve added your races to the calendar. Are you related to Fred Waterford from the handmaid’s tale 

                   

                  Watson - Yeah, viral load is a factor as is your immune system strength. 

                   

                  RP - I reckon sub 19 should be achievable by you, but you’d have to go with the simpler Hanson’s workouts like the following sequence, one of these per week:

                  12x400 w 400, 8x600 w 400, 6x800 w 400, 5x1000 w 400, 4x1200 w 600 and if you’re feeling good, maybe also 3x1600 w 600. 

                  Run that last one the Thursday 10 days out from the 5k race. Shorter long run on Sunday, some easy runs the next week.

                  You will arrive MIGHTY on race day and blast through sub 19.

                  Absolutely do not use JD’s workouts. Those are for people like Jmac trying to extract that last 0.0005% of performance.

                  You will improve from doing ANY amount of vo2max.

                   

                  Steve - I fully predict if Mark ever catches covid he will just run through it and never even realize he got it.

                  Afternoon naps are good for you regardless , so keep at them. It’s also good to shut off the brain for a little which helps with anxiety.

                   

                  me - Woke up feeling much better. I'm still testing positive but it's the faintest line. No fever the last 40 hours so I'm almost thinking about how it would be nice to go for a run tomorrow (but probably won't do it just yet).

                   

                  Question to the group: How long do you think until the minor league marathon thread is merged with our major league thread? The poor kids are still on page 2 😄

                  PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                  Up next: Corrida do Dragão 10k

                  Tool to generate Strava weekly

                  darkwave


                  Mother of Cats

                    James, ha! My DH has never voluntarily sweated in his life.  Sometimes I wonder what it would be like to be married to another runner but I kinda like that by default my running takes priority.  He's super supportive and I can always sign up for any race I want without worrying about childcare. 

                     

                    I'm in a similar situation - I'm very into running/yoga/etc - my sig other doesn't really enjoy those things (though he will use his rowing machine occasionally).  We don't have kids, but it's nice to know I can schedule race travel and rely on him staying home to take care of the cats.

                     

                    And he's great for giving me perspective - when I'm sulking because I ran 20 seconds slower in a 5K than I had hoped, he gets confused and reminds me of just how trivial such a small thing is.

                     

                    Welcome to CCO, CC4Nerd, and Fred - I think I got you all.  All are welcome and it's great to have flesh blood.

                     

                    Zebano - I hope the sinus infection clears - those are miserable.

                     

                    Cfarr  - any reason for the puking?

                     

                    RP - I had a friend try the "run every road in the county" thing last year (excepting interstates).  It took him a lot longer than he anticipated.  As for having fun running right now - I think that's awesome and something to be embraced.  And it doesn't detract from racing well - I honestly believe that you can't race to your potential unless you enjoy what you are doing.

                     

                    Steve - I'm glad the shingles has finally passed.  Because of your cautionary tale, I am going to get the shingles vax as soon as I am eligible.

                    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.

                       

                       

                       

                      Cfarr  - any reason for the puking?

                       

                       

                       

                      Waffle House Breakfast...

                      PR's

                      1m  5:38 (2018)

                      5k    19:59 (2019)

                      HM  1:33:56 (2018)

                      FM  3:23:07 (2018)

                      darkwave


                      Mother of Cats

                        Also, thanks to everyone for the kind words and continued support - it honestly really means a lot.

                         

                        For those of you new to the thread, the very short version is:

                         

                        back in October I had a weird "flare" (for lack of a better term) of some sort.  Basically, I got very stiff and felt like the ground was shifting from underneath me whenever I ran.  I also had muscle twitches up and down both my arms and legs (I've always had fasciculations in my calves, but not other parts of my body).  And my vision worsened with some difficulty at times in keeping my eyes focused and steady.  At its worst, I had to start my runs with run/walking, as I could only run for about 90 seconds and then I'd start feeling like I was going to fall down and needed to walk.  Oddly enough, things would improve as I ran, and if I could just tough things out for an hour, I'd start feeling better and better.

                         

                        Things got worse and worse for a month, and then started improving.  Currently, I'm at the point where my balance when running seems pretty good - my legs are just lacking power, and I feel like if I try to run too fast I'm going to trip on my own feet and fall.  When you watch me run on a treadmill, it's clear that something's wrong - a combination of muscles contracting at the wrong point in the gait cycle and my legs not extending behind me when I run.

                         

                        So far I've seen

                        1) my primary care doctor (took a lot of bloodwork - all of which was totally fine - told me he thought this was neurological)

                        2) my rheumatologist (thinks this is neurological)

                        3) a cardiologist (checked me out to make sure nothing vascular - thinks this is neurological or maybe autoimmune)

                        4) a muscular neurologist (did an EMG/NCS, a neurological exam, and an MRI of brain/cervical spine/thoracic spine - can find no indication of anything neurological - sent me to PT).

                        5) a physical therapy group (who watched me run on a treadmill and said they thought it was neurological...)

                        6) the sports medicine doctor who did my PRP - he recommended trying ART and also ordered an MRI of my lumbar area and pelvis - to rule out anything there)

                         

                         

                        But things are slowly improving (very slowly) and that gives me motivation to keep working.  I just wish I knew what I was dealing with.

                        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

                           

                          Question to the group: How long do you think until the minor league marathon thread is merged with our major league thread? The poor kids are still on page 2 😄

                           

                          Didn't I suggest that last year?  And get shot down?

                          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.

                          Running Problem


                          Problem Child

                             

                            Didn't I suggest that last year?  And get shot down?

                             

                            It will sort itself out. Some people like their projects organized and sorted, while others just pile all the work into one area and work on everything at the same 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 54.9

                            5k19:35 | Marathon 2:56:07

                            JamesD


                            JamesD

                               

                              Welcome to CCO, CC4Nerd, and Fred - I think I got you all.  All are welcome and it's great to have flesh blood.

                               

                               

                              We usually don't tell the newbies that part until they've been on for a while...

                              Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                              2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

                              Fredford66


                              Running Musician

                                Fred - good to see you!  Welcome, and congrats on your mileage effort in 2021.  There's a reason that Flavio took the old 'sub-x: xx' out of the title which is that we wanted to get more runners involved so you're absolutely welcome here.

                                 

                                For a while I seriously wanted to run every half marathon in New Zealand, a bit like your New Jersey goal, but there are some pretty random small ones in out-of-the-way places that I couldn't be bothered with (NZ is over 10x the area of New Jersey, I think).  That's a cool goal to have though.

                                 

                                 

                                Mark - Yes, NJ is a lot smaller than NZ.  Almost the entire state is within a 2 hour drive of where I live.

                                 

                                Fred - Welcome aboard. We are all slow peasants when compared to the pros. Stick around, this is a friendly bunch.

                                I’ve added your races to the calendar. Are you related to Fred Waterford from the handmaid’s tale  

                                Flavio - Thank you, and no.

                                 

                                Oh yeah I've decided to "run every street in my zipcode" in case those who follow me on Strava haven't noticed. It's kind of a fun challenge and I VASTLY underestimated the size of the zip code I live in. Pretty spread out and includes a highway. Perhaps I'll run UP the highway like the cyclists ride. I was stupid and didn't do this during COVID 19 2020 and I understand why now. It's a LOT of running and there is so much overlap in some runs trying to be as efficient as possible would take up even MORE personal time. It's much easier to just pick an area I've never run through and said "going there today."

                                  

                                RP - I ran all the streets in my town back in 2020.  There are not quite 110 miles of roads here.  I know what you mean about duplicating efforts to run some of the same ones over and over to get to new territory.  I did find some interesting things, such as one street is still paved in concrete while the rest of the town has asphalt, there's one house with a very large antenna in the backyard, and there are quite a few "cut through" paths for the kids to use when walking to school so they avoid the busier streets.   The x: xx on previous years' threads did keep me away.  I'm glad that has changed.

                                 

                                Between having a cold and some post-holiday let-down, last week had one of the lowest mileage totals of any week in 2021.  I'm hoping to get back into my regular rhythm today, though I'm still a little under the weather.

                                5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 39:24 (11/21); 10k 50:32 (10/21); Half 1:50:46 (4/22)

                                Upcoming race(s): Crest Best Half Marathon, 10/9