Advanced Half Marathon Training Thread - 2022 edition (Read 300 times)

    Zeb nice job. I've never run a mile race but I like your description of how it went.

     

    Steve that's a great workout considering your illness recently. I did a progression run yesterday afternoon with the last 5kms 4.30 to 4.00 per km and that was quite hard for me currently.

     

    Mark that forecast looks promising. Autumn is the best season for light winds.

    50+ PBs -  

    5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

    10k TT 37.21 may 2nd 2021 strava run 82.51 % age grade

    Half marathon  1.23.30 may 21 80.11 % age grade

    " If you don't use it you lose it,  but if you use it, it wears out.

    Somewhere in between is about right "      

     

    Marky_Mark_17


      Mark that forecast looks promising. Autumn is the best season for light winds.

       

      Hoping for 2-3 degrees colder and a southerly.  But maybe I'm being hopeful lol.  Last year the weather was basically perfect so the bar is set high.

      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, 20 August

      "CONSISTENCY IS KING"

      Fredford66


      Running Musician

         

        Hoping for 2-3 degrees colder and a southerly.  But maybe I'm being hopeful lol.  Last year the weather was basically perfect so the bar is set high.

         

        Mark - I hope you get your wish and enjoy stalking the weather forecast.  I'll start doing the same tomorrow.

         

        Speaking of cold, it was unseasonably so here this morning.  I ran in 39º that felt like 29º (4º / -2º ) thanks to some rather strong winds.  8 miles with 5 at HM pace, but thanks to the wind it was more running on effort than pace.  Still, a good run and my last workout before the May 8 half.

         

        Speaking of that half, it's two loops with the first loop having a little extra on it, and short run to get between the start/finish and the loops.  The half starts at 7:30am, which I'm quite pleased about since early May can be warm here (though you wouldn't know it from today's weather).  The catch is they're also running a 10k, which starts at 8:30.  It's touch and go as to whether I'll pass the point where the short "feeder" run to the loops before the 10k runners get onto the course.  I'm thinking it will be close and perhaps the best I can hope for is the faster 10k people get there before me, but that I don't have to deal with too many of the slower 10k runners (though since there will also be a 5k, there may not be too many "slow" 10k participants). It all should add a little uncertainty to the race.

        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): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
        zebano


          Everyone seems t be laying down huge tempo runs lately. Good work guys (and gals). Coach gave me some 800s to run tomorrow but they start at roughly marathon pace and speed up to only 10k pace so I'm feeling like a slacker here.

          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


            Fred - yeah that congestion from slower runners on later starts can be an issue.  There is a half marathon here, Waterfront, that is a brilliant flat course and really nice running, but it doubles back on itself a few times with the consequence that most of the quicker runners spend the middle third of the race weaving through traffic.  It's generally not too bad since they get full road closures and there's enough space to plot a path through the traffic but detracts slightly from what is otherwise one of the best flat HM courses in the country.

             

            Weather forecast - hasn't really changed from yesterday.  However, we had a neighbour at our house on Tuesday who was helping us with some security cameras and his wife has just tested positive for Covid.  I suspect we're fine since she was the first one in their house to catch it and we haven't seen them since, but I've erred back on the side of minimising human contact until race day.  Bad news: my sister in law has her birthday party on Sunday afternoon.  Good news: it's outdoors, and there aren't many people coming.

            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, 20 August

            "CONSISTENCY IS KING"

            flavio1980


            Intl. correspondent

              Kiwis - Do any of you know or know somebody who knows people in NZ immigration/border control, specifically maritime borders?

              This Danish guy has visited 196 countries without flying since 2013 and now he's in Australia and trying to reach New Zealand by boat. He only needs to visit 7 countries without flying to complete his insane journey.

              https://www.onceuponasaga.dk/

              So if you know anybody on the NZ government, please see if they can somehow get him in touch with the right people to make this work Smile

              Thanks guys, I know it's a very long shot and that people are always super busy so most probably can't help...

              PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

              Up next: Portuguese National Master champs 1500m 2022-06-18

              Tool to generate Strava weekly

              Fredford66


              Running Musician

                Mark - I hope you're right and you didn't have any significant exposure risk.

                 

                Weather - My first, and probably meaningless, glance at the weather for my half on May 8/Mother's Day/Wedding Anniversary.  50º (10ºC), light to moderate winds, mostly cloudy, 25% chance of rain.  That sounds pretty good - actually better than I could hope for in May.

                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): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
                zebano


                  ahh the taper weather updates are here. All is well in the world. Stay healthy Mark and Fred. Flavio, you're emigrating to NZ next?

                  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

                    ahh the taper weather updates are here. All is well in the world. Stay healthy Mark and Fred. Flavio, you're emigrating to NZ next?

                     

                    Thank you.  I assume you're wishing me good physical health since my obsession with the weather shows it may be too late for my mental health.  (Disclaimer - I know mental health is a serious issue and in no way intend to minimize it.)

                     

                    Course update - it looks like mile 7 of the half is about ½ mile into the 10k.  So, if I can get 7 miles done in one hour, I'll be ahead of the 10k race and I'll be the "traffic" for the faster 10k runners to get past.  Given the half-mile lead-in for the 10k race, I need to run a bit better than a 9:00 pace to achieve that.  Unless I have serious trouble on the hill in mile 2, I should be able to do that.  So now I have a mid-race goal.

                    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): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
                    flavio1980


                    Intl. correspondent

                      ahh the taper weather updates are here. All is well in the world. Stay healthy Mark and Fred. Flavio, you're emigrating to NZ next?

                       

                      Yeah since I can't wear the cheater shoes gotta try the cheater courses 

                       

                      Fred - You're about to witness something grand: Mark during taper. I recommend you study meteorology to keep up 

                      PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                      Up next: Portuguese National Master champs 1500m 2022-06-18

                      Tool to generate Strava weekly

                      Fredford66


                      Running Musician

                         

                        Fred - You're about to witness something grand: Mark during taper. I recommend you study meteorology to keep up 

                         

                        My son is finishing up meteorology course in college - perhaps I should enlist his aid? 

                        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): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
                        Running Problem


                        Problem Child

                          Posting here because ‘more activity.’

                           

                          nike has the ZoomX Vaporfly Nex% 2 online for $204 USD.

                          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

                          zebano


                            Posting here because ‘more activity.’

                             

                            nike has the ZoomX Vaporfly Nex% 2 online for $204 USD.

                             

                            but it's made by Nike.

                             

                            First it was just NOP, then it was Shelby, now Bowerman can't cut ties with Shelby...

                             

                            Finally $200 for a shoe ? I'm having trouble justifying $150 for my Endorphin fix.

                             

                            Finally Nike doesn't make shoes that fit my feet. go altra! Huzzah for shoes that come in widths.

                            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

                                Nike doesn't make shoes that fit my feet.  Huzzah for shoes that come in widths.

                               

                              +1

                              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): Hopewell Valley 5k, 5/29; Scotch Plains 5k, 6/14
                              Marky_Mark_17


                                 

                                Fred - You're about to witness something grand: Mark during taper. I recommend you study meteorology to keep up 

                                 

                                How many weather forecasts can I peruse?  ALL THE WEATHER FORECASTS!

                                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, 20 August

                                "CONSISTENCY IS KING"