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

Marky_Mark_17


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

     

    I find I can get away with sizing up in Nike and Saucony to compensate for my feet being slightly wide, but not super wide.  I used to generally be a 12 in Asics / Mizuno.  I run 12.5 or 13 in Saucony and 12.5 in the VF's and it works fine.  I think it helps that the upper for the newer VF's is a slightly stretchy knit material.

    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"

    SteveChCh


    Hot Weather Complainer

      www.windy.com for all your taper anxiety needs.

       

      Americans complaining about shoe prices…how quaint. Come to NZ for our short courses, leave without your life savings if you buy shoes here.

       

      Flavio - I would have thought they’d be fine to get in the country? This is going to sound like a Simpsons episode about Australia but I actually went to school with the immigration minister and he’s one of my best mates. He’s gotten in trouble for helping mates before though (he did nothing wrong, and I say that despite being massively opposed to him politically…although I’ll always stand up for my mate).

      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:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

         

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

        Quote Steve "

        I actually went to school with the immigration minister and he’s one of my best mates."

         

        Only in NZ 

         

        My week ok 2 rest days and my longest run possibly this year today only 20km but felt like a long run

         

        Weekly for period: From: 25/04/2022 To 01/05/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        25/04 Morning Run 7.46 12.01 01:01:46 08:17 05:09 12
        26/04 Morning Run 6.22 10.02 00:49:57 08:02 04:59 4
        27/04 Afternoon Run 6.23 10.03 00:45:01 07:14 04:29 4
        28/04 Morning Run 4.98 8.02 00:43:31 08:44 05:26 2
        01/05 Longest for a few months with the boys 12.43 20.00 01:38:26 07:55 04:55 16

        Total distance: 60.07km

        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


          Steve - classic NZ story!

           

          Piwi - good to see you are starting to wind things back up again.

           

          Me - last week before the race is done and dusted.  Felt variously good and meh during the week, although I never know quite how that taper period is going to feel so I don't read a lot into it either way.  It's been a very solid block of training over the last 4 months, and particularly over the 5 weeks since Omaha HM... looking forward to next weekend!

           

          Weekly for period: From: 25/04/2022 To 01/05/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          26/04 That run where there was a surprising number of runners around Hobsonville Point 7.63 12.27 00:50:04 06:34 04:05 76
          27/04 That run where it felt meh but ended up quick 9.34 15.03 00:55:58 06:00 03:43 89
          28/04 That run where I did hill sprints to practice for a race that doesn’t involve running up any hills 7.47 12.02 00:47:23 06:21 03:57 94
          30/04 That run where it was a bit like hard work 10.01 16.10 01:01:19 06:08 03:49 82
          01/05 That run where if you’re not still drinking at 7am, were you even really drinking? 12.46 20.05 01:28:08 07:04 04:24 206

          Total distance: 75.48km

          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"

          SteveChCh


          Hot Weather Complainer

            piwi - Nice week.  That definitely counts as a long run when you're building back up.

             

            Mark - You're looking primed and ready to have a real crack at that PR.  Looking forward to catching up, hopefully you'll have time for lunch or a beer afterwards?

             

            me - A bit of a breakthrough week with a really good tempo that I'd be happy with in any training cycle, let alone a Covid disrupted one.  On Saturday I could still feel a bit of it left in my legs towards the end of my 4km of work.  I think this will be a very light taper, possibly lighter than usual.  I don't know what I can do in the race, I suspect I'll be able to hold PR pace quite deep but whether I can do it all the way is doubtful.  I'll try and run it as a progression as I did for the 10km tempo.  My heart rate seems to have returned to around normal this week too, even in the workouts.

             

            Weekly for period: From: 25/04/2022 To 01/05/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            25/04 Warm up 0.34 0.54 00:03:08 09:13 05:48 0
            25/04 70 mins easy pace 8.82 14.19 01:10:23 07:59 04:58 12
            25/04 Strides 0.50 0.81 00:03:57 07:54 04:53 0
            27/04 Warm up 0.35 0.56 00:03:11 09:06 05:41 0
            27/04 16km incl. 10km tempo (42:31) 10.00 16.10 01:11:55 07:12 04:28 12
            28/04 Recovery 5.54 8.92 00:47:15 08:32 05:18 11
            29/04 Warm up 0.34 0.54 00:03:06 09:07 05:44 0
            29/04 Easy 12km 7.56 12.16 01:00:21 07:59 04:58 11
            29/04 Strides 0.75 1.20 00:05:36 07:28 04:40 0
            30/04 Warm up 0.33 0.54 00:03:05 09:21 05:43 0
            30/04 14km incl. 4km @ HMP 8.75 14.07 01:05:39 07:30 04:40 19
            01/05 Recovery 4.04 6.50 00:35:17 08:44 05:26 7

            Total distance: 76.12km

            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:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

            watsonc123


              Sorry, for being absent for quite a while.

               

              Training has been not amazing. I've had quite a few colds over the last few months (negative PCR and multiple RAT results) so non COVID-19

               

              Plus life has been pretty busy, so the forum has been neglected.

               

              Congrats to:
              - Steve 10k PR
              - Fred 5k and half PR
              - Mark on the half win
              - Keen on the half PR

               

              Since I've been away I've raced three 5kms - the first I just jogged, the second was 21:23, and the third was 20:15. The third was on holiday in Napier on a much quicker course than my local courses. Plus a 2km x-country relay race yesterday (will post RR soon).

               

              Training volume has been poor most weeks, although the last week was pretty good.

              Weekly for period: From: 25/04/2022 To 01/05/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              25/04 Morning Run - Long Run 15.93 25.64 02:26:43 09:13 05:43 25
              26/04 Evening Run 7.44 11.96 01:05:25 08:48 05:28 23
              27/04 Evening Run 2.95 4.75 00:26:10 08:52 05:31 9
              28/04 Afternoon Run 6.25 10.05 00:51:58 08:19 05:10 25
              30/04 Warm Up #1 1.24 2.00 00:10:26 08:25 05:13 29
              30/04 Warm Up #2 0.22 0.35 00:01:58 08:56 05:37 0
              30/04 Shaw Batton Relay 8:43 1.23 1.98 00:08:47 07:08 04:26 28
              30/04 Cool Down 1.30 2.10 00:14:34 11:12 06:56 22
              01/05 Morning Run - Long Run (Clockwise) 14.73 23.70 02:01:24 08:15 05:07 76

              Total distance: 82.53km

              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)

              Marky_Mark_17


                Steve - definitely keen for a catch-up after the race.  We are staying very close to town and the park so lunch after sounds good.  Excellent week and great to see you bounce back so quickly.

                 

                Watson - noticed you'd been getting some runs in again.  Hopefully you are feeling better.  Good improvement on those 5km's too.

                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"

                watsonc123


                  RR
                  Shaw Baton Cross-Country Relay
                  ~2km
                  8:43 individual
                  36:18 Team (49th out of 109 over all races, 21st out of 32 in our race, M35+ 8th out of 13)
                  Shoes:  New Balance XC 788 Sarava (x-country)

                   

                  https://www.strava.com/activities/7062349559

                   

                  https://www.webscorer.com/race?raceid=274671

                   

                  The Shaw Batton relay is the first inter-club race of the Wellington club season.

                   

                  It's a 2km cross country course which starts with a 200m slight downhill, then net up hill for 800m, then through water, a false flat, a short sharp hill up then down, then 300m slight downhill to the finish.

                   

                  The surface is mainly grass (some of it long) with couple of small gravel sections plus what the water.

                   

                  There's around 5 jumps on the course, of which one is more a climb over. The race is on an equestrian area so the jumps and the water and equestrian jumps and water.

                   

                  I'm in our clubs M35+ 'B' team as the second runner.

                   

                  I'm there pretty early as my wife is racing in the women relay which is at 1pm (with the M50+ and M60+ teams). And my daughter is in the relay for U12 girls, U12 boys, U14 girls and U14 boys which is 2pm.

                   

                  The M20, M-open and M35+ race at 2:50pm.

                   

                  All races are the same distance, so that's why there's an "all races" result at the top. Only exception is the U10s which is 1km individual race.

                   

                  I've ran this once before in 2019, in a disappointing 8:58 so I'm really hoping to be quicker today.

                   

                  Around 20 minutes before I run the course as a warmup. I could be wrong, but I think it is hillier than what the map shows.

                   

                  I go to the bathroom, and then do a very small second warmup.

                   

                  The race starts.

                   

                  At around 6 minutes the quickest runners are getting to the finish line. Our M-open comes through first, although Thomas is easily the quickest in the team (and the quickest in the field it turned out) so there's no way that our M-open will keep the lead. Our M20 come through very soon after in 4th place.

                   

                  A couple of minutes later my team (Scott) finishes in 8:2x. I start my watch just before Scott finishes and take the batton and I'm off.

                   

                  My strategy is just to run it hard, so the first 200m I am going about 3:20 pace, which of course does not last.

                   

                  I then turn and go net-up hill, there's a very, very short section which is steep which then has a very, very short downhill. There is one Kapiti guy I am catching, nobody has over taken me.

                   

                  During this period I go over one or two small jumps.

                   

                  I then hit the small gravel section which is quite nice to run in. I'm definitely hurting here. I hit 1km at 4:18 which I'm ok with.

                   

                  I then turn onto grass which leads to the water jump. It's basically drop down into water that is shin deep and run through for about 5 minutes.

                   

                  I run the through the water and keep going. Soon after I overtake the Kapiti guy.

                   

                  I then hit the hill. The map completely misses it, but it steep hill that only takes 100m to climb, but is tiring. At the top is the big "jump" which is really a climb.

                   

                  I then have the downhill which I try and relax and let gravity assists and try to get my legs back.

                   

                  I then hit the final 300m which is slightly downhill with one small jump. It's quick section.

                   

                  I try to speed up, which looking at my data I must have, go over the jump and races to the finish, which I hand over my baton to Craig, and stop my watch at 8:47. My official time ended up 8:43.

                   

                  I then run around for a very slow cool down 2km at about 7:00 per km pace.

                   

                  Near the end of the warm down I seen our final M20 runner (Hassan) coming down the hill along with a Wellington Scottish runner (Malcolm Hodge).

                   

                  A little embarrassing, I didn't realise these were the first two teams, with our M20 team winning overall by 0.4s. I don't know when the last time our club won a Wellington inter-club men's or women's relay overall, which is quite an achievement as the Scottish team was very, very strong (Mark will be aware of Scottish's depth in the NZ club scene).

                   

                  I was a little disappointed with my time, as I was hoping for low 8's. But that will have to do.

                  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)

                  flavio1980


                  Intl. correspondent

                    Zeb - Hell yeah, cheers to Altra for being one of the 2 brands making wide shoes (Plus Topo)

                     

                    Steve - That’s brilliant that you know him. I have reached out to Thor (The Danish dude) to learn what exactly is the hold up, it might just be that the passenger ferry between OZ and NZ is no longer running.

                     

                    Piwi - slowly but surely you’re doing well these late few weeks!

                     

                    Watson - Good to see you back I wondered what had happened. That sounds like a fun race!

                     

                    Up Next: Next weekend we have 4 racers
                    Mark and Steve - Southern lakes HM - Both could be snatching a PR

                    Fred at the Rubin Run Half Marathon, he already had a Half PR this year but who knows, maybe another one Sergey Bubka style?

                    And I'll be racing the Matosinhos Half looking for a possible sub 90 minutes

                    Good luck to all of us, may we have fun on our races 💪

                     

                    me - A nice taper week. I've managed a nice workout on Thursday, originally it was 4x but I did only 3x as otherwise it would become too long for what I can do at the moment. A nice long run today with a decent climb to try to gain a bit of muscular endurance.

                    Goal next weekend is sub 90 minutes and you can bet I'll bring out the super man costume 🦸‍♂️😁 as it won't be a PR race

                    Weekly for period: From: 25/04/2022 To 01/05/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    25/04 Morning Run 4.10 6.60 00:33:49 08:15 05:07 53
                    27/04 Morning Run 4.45 7.16 00:35:56 08:04 05:01 58
                    28/04 3x (3'M 3'T 3'I 3'E) 5.93 9.55 00:43:43 07:22 04:35 47
                    30/04 Morning Run 3.34 5.38 00:26:06 07:49 04:51 62
                    01/05 Last long run before the half next weekend 9.95 16.01 01:16:58 07:44 04:48 133

                    Total distance: 44.70km

                    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

                    SteveChCh


                    Hot Weather Complainer

                      Flavio - photos please! Passenger ferry between NZ and Aus…do you know the distance between the 2 countries??? I can’t tell if you’re joking but no such ferry has ever existed

                      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:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                      flavio1980


                      Intl. correspondent

                        Flavio - photos please! Passenger ferry between NZ and Aus…do you know the distance between the 2 countries??? I can’t tell if you’re joking but no such ferry has ever existed

                         

                        Heh, i just realized they re further apart than I thought

                        Still surely there are shipping routes linking them directly..

                        He might catch a ride with one of them, he's done that many times now.

                        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

                        zebano


                          Watson - a 2km XC race?? I need thhis in my life. Sounds like you ran it well if you were never passed and finished strong. 5 minutes of water running sounds awful however (I assume that's a typo)

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

                            Watson good to hear from you.

                             

                            Flavio I have no idea how you get onto a ship but the NZ border opens up to international travelers today I think so that is in his favour .

                            Nice taper and sub 1.30 would be amazing.

                             

                            Mark solid training block and it should be a fun run with Steve ( or slightly in front of him  Wink

                             

                            Steve only let Mark get to the finish in time for one coffee before you finish  good luck.

                            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


                               

                              Flavio I have no idea how you get onto a ship but the NZ border opens up to international travelers today I think so that is in his favour .

                               

                              I think it's only visa waiver countries today.  Full reopening is scheduled for October 2022.  A whole 5 months later for no apparent reason.

                               

                              Flavio - photos please! Passenger ferry between NZ and Aus…do you know the distance between the 2 countries??? I can’t tell if you’re joking but no such ferry has ever existed

                               

                              There was a great bit of trolling on Wikipedia a few years ago where someone created a page for The Great Southern Bridge Network which apparently linked New Zealand and Australia.

                              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"

                              watsonc123


                                Watson - a 2km XC race?? I need thhis in my life. Sounds like you ran it well if you were never passed and finished strong. 5 minutes of water running sounds awful however (I assume that's a typo)

                                 

                                5 metres

                                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)