The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 329 times)

zebano


    53.Finished up my week by going full weekend warrior despite some rather gray skies, windy and generally depressing days.

     

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    04/25 30' E 3.89 6.26 00:33:07 08:31 05:17 144
    04/26 Shake it like a polaroid picture 1.95 3.14 00:17:45 09:06 05:39 121
    04/26 Warm 2.85 4.58 00:22:33 07:55 04:55 23
    04/26 Another WU 0.44 0.71 00:03:41 08:22 05:11 7
    04/26 Grand Blue Mile 1.01 1.62 00:05:32 05:29 03:25 0
    04/26 CD / cheering the pros 4.04 6.51 00:31:17 07:45 04:48 13
    04/27 Another windy day in Iowa 4.49 7.23 00:40:11 08:57 05:33 197
    04/27 Afternoon Ride 0.00 0.00 00:20:20 00:00 00:00 0
    04/28 Lunch Run 4.48 7.22 00:40:45 09:06 05:39 131
    04/28 Tinkering 8.01 12.89 00:41:22 05:10 03:13 164
    04/29 6x800 10.01 16.10 01:19:30 07:57 04:56 364
    04/30 Exploring w the twins (ride) 9.19 14.79 01:08:46 07:29 04:39 335
    04/30 40 min 4.70 7.57 00:40:43 08:40 05:23 233
    05/01 Almost 2h 14.03 22.57 01:56:01 08:16 05:08 538
    05/01 Getting yoked with oldest son (lift) 0.00 0.00 00:28:08 00:00 00:00 0
    05/01 Cramming (ride) 0.00 0.00 01:00:01 00:00 00:00 0

     

    Run 

    53.9 mi 7:29:53

     

    bike 

    17.2 mi

    3:13:58

     

    swim

    0

     

    Clearly my week started off with the mile race which was a lot of fun. I took a couple of easy days then ran a poorly paced 6x800 that was supposed to go from M pace to 10k pace but instead started at 10k and went to 5k. Oh well. I finished the week with a nice long run.

     

    Coach wants me to back off the mileage and hit the workouts hard for the next month until my triathlons which I have conflicted feelings about. I understand the rationale to peak but the Tris are only A-goals to have an A-goal in the first half of the year and TC marathon in October remains my primary goal. OTOH I've been absolutely slacking on my swimming and biking so I'm probably just gonna cram the next two weeks full of z1/z2 crosstraining assuming my legs hit the workouts hard while doing that.

     

    Piwi nice job popping off a 20k at sub5 pace. It's like you haven't been sick or reduced miles at all.

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

      Steve – yes, there is often a slight wind here in Wellington to contend with!

       

      Zebano – cheers for the detailed race report! Have only ever raced a mile on the track (and only once), and the group wasn’t large, so could concentrate on running and didn’t have to worry about runner congestion! One goal for 2022 is to get my mile close to 5mins. Regarding my recent 5km, thought I was fitter than that, but I think my recent short-term relationship with Covid slowed that time down a tad. Will look to go sub 18:25 by the end of the year

       

      Mark – if it doesn’t taste like dirt, it’s not authentic choco!

       

      Fred – do you enjoy the 4x1mile workouts? I’ve got that one on my workout list to do

       

      Watson – Congrats on your club's M20s victory! It was great weather to start the XC season going. Team Scottish are kinda the equivalent of a black hole - if you substitute particles and electromagnetic radiation for elite male runners (they are more human in the female runner category)

       

      Caitlin – I think sometimes us runners get so focussed on the structured runs that we forget to enjoy our running!

       

      Flavio – the countdown is on to your Half Perish run. Have fun! (I don’t really like saying ‘good luck’, given how hard we all train!)

       

      Everyone – I ran the same XC race as Watson (except I was the first runner in our M50s B-team), so you can refer to his race report to get an idea of the race 😊

      Time wasn’t too bad (7:57), and that was on the back of a hard 6x1km track session earlier that day. I ran faster than 2 guys in our 'A' team, so I claimed the moral victory of the day.

       

      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 In the year 1719: On April 25th Robinson Crusoe was published 10.68 17.19 01:35:13 08:55 05:32 222
      26/04 Preparing to run 38 laps of the track… 1.34 2.15 00:12:53 09:37 06:00 54
      26/04 I did it all for love - the love of fish n chips 9.74 15.67 01:06:11 06:48 04:13 404
      26/04 Coz 40 laps of the track ain’t enough today 1.34 2.16 00:12:56 09:39 05:59 52
      27/04 Wonderful Welly Wednesday 4.66 7.51 00:50:00 10:44 06:39 221
      28/04 Winter is Coming (which means more Cross Country running!) 6.28 10.11 01:16:54 12:15 07:36 320
      30/04 Chilly Morning Warm Up 1.25 2.02 00:14:00 11:12 06:56 41
      30/04 Favourite Track Session - 6 x 1km 6.16 9.91 00:58:54 09:34 05:57 252
      30/04 Cross Country warming up! 1.50 2.41 00:14:35 09:43 06:03 31
      30/04 Blink and You’d Miss It - Shaw Baton Relay - Leg 1 1.22 1.97 00:07:59 06:33 04:03 30
      01/05 Keeping-the-Martial-Harmony Long Run 😂 9.39 15.11 01:13:57 07:53 04:54 171

      Total distance: 86.19km

      50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:51 (2022); Track Mile 5:32 (2021)

      2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

      2022 Races: Southland XC Champs 9km July 2 - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

       

        Zeb awesome week of exercise ( apart from the swimming Wink

        I actually prefer crap weather to motivate me to run so my other hobbies don't distract me. The 20k run was quite tough and this morning I could barely crack a 9 min mile 

         

        Hashiritai you might get a forum encounter with Watson. I've met Mark and Steve and a couple of other forum users in Australia and England over the years.

         

        I turn 54 today but alas no fast 10k time trials this year. Looking for a birthday pair of shoes but unable to find a good deal today.

        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 "      

         

        darkwave


        Mother of Cats

          Hi - just dropping off my week and race report.  I am SLAMMED at work, so I will try to catch up on the thread later this week.

           

          (exception: HAPPY BIRTHDAY KIWI!)


          40 miles running, 3 hours pool-running, and 500 yards swimming.

          M: 90 minutes pool-running and streaming yoga.
          T: 11 miles, including a track workout of 2x1200, 2x800, 400, 4x200 in 5:04, 4:57, 3:13, 3:09, 91, 44, 44, 45, and 45 Recoveries were between 2:2x and 3:0x for the 1200 and 800s. Full recovery for the 400s and 200s. Followed with light leg strengthwork and 500 yards recovery swimming.
          W: 8 miles very easy (9:45) plus drills and strides.
          Th: 90 minutes pool-running and light upper body weights/core.
          F: 7 miles, including 1600m uptempo (6:53) and 8x100m with full recovery - all in 22-23 seconds.
          Sa: Off
          Su: 3 mile warm-up; Broad Street 10 Mile Run in 1:11:40, and then a 1 mile cooldown.

           

          Race report: Well, I'm TRYING to run...: Race report: Broad Street 10 Miler, May 1, 2022 (wellimtryingtorun.blogspot.com)

          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.

            So much activity I'll try and catch up

            We had a great time on our vacation although it wasn't long enough

            first week back from Vacation ended up with a bit over 36 miles

            I feel like I have a lot of work to do to prepare for M2M HM.  I still haven't singed up for it yet hope to get that done soon.

             

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

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            04/26 Morning Run 6.01 9.67 00:51:52 08:38 05:22 85
            04/27 Morning Run 6.51 10.47 00:57:42 08:52 05:31 138
            04/28 Fartlek run 6.02 9.68 00:51:21 08:32 05:18 79
            04/30 Morning Run 11.12 17.89 01:39:37 08:58 05:34 463
            05/01 Should have been easy 6.65 10.71 00:58:13 08:45 05:26 138

            Total distance: 36.31mi

            PR's

            1m  5:38 (2018)

            5k    19:59 (2019)

            HM  1:33:56 (2018)

            FM  3:23:07 (2018)

            Fredford66


            Running Musician

              Mark - Nice week of training.  I hope you don't go to crazy waiting for the race.  Good luck.

               

              Steve - Good luck with the race upcoming and nice to hear you had a breakthrough run; those can help a lot.

               

              Watson - Nice race report.  Sorry you didn't get your target time.  I find the older I get, the less explosive my legs are and the less interested I am in jumps...  Thanks for the congrats.

               

              Zebano - What/where its the TC marathon (pardon my ignorance).  Sounds like you're well prepared for the triathlons.

               

              Hashiritai - Nice job on the race and claiming the moral victory!  As to the 4 x 1 mile, yes I like it but even more so when I manage the full workout of 6 x 1 mile.  Better yet is when I'm doing it with someone (alone it's not as fun).  I find it's best done early in the morning.

               

              Piwi - Happy birthday, young man.  Good to see you're getting over the virus.

               

              DW - Nice week of workouts.  How did Broad St. go?  I heard from a couple of friends who ran it that the temperature was climbing and becoming an issue near the finish.

               

              Cfarr - Good to hear you had a nice vacation and well done on the 36 miles.

               

               

               

              Up Next: Next weekend we have 4 racers

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

               

               

               

              Flavio - Thanks, and good job on your taper week and good luck at Matosinhos.  The May 8 half represents (for me) the end of my spring training/racing cycle.  I'll still be running shorter races, but no halves until the fall.  The current cycle started in December and has been pretty successful with not just an HM PR, but also new PRs at 5k and 4 miles.  Given I have a lot that's going on this month (among them my son graduating college in two weeks and the fact I'll be up late the night before the race), I've decided I'm going to make this an end-of-cycle gift to myself and just run it to enjoy (especially since I've been trying to run this race for a few years but...Covid).  If I feel up to pushing hard, I will, but if not I won't get down on myself.

               

              My week ended with just over 40 miles, which is the first time that's happened in a couple months.  For the rest of the week it will be light runs, stalking the weather, and studying the course map (oh, and figuring out the best way to get there and where to park).

               

              Sorry if I missed anyone.

              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): Firecracker 4 Mile, 7/4; Italy Run 4M, 7/16
              zebano


                Piwi  Happy birthday 🎂. You'll be fast again in no time. P.S. other than the wind, the crummy weather was excellent for running. I'm over the wind.

                 

                Hash - congrats on a strong XC race. yeah, covid will set you back. How do you have a faster road 5k than track 5k?

                 

                DW heck of a race all things considered. I was a bit shocked while reading to see you state that you were falling apart the last two miles as I already saw your strava splits and knew that you closed fast. Good race and I'm happy to see you continue making progress.

                 

                Corey I thought you were racing a 5k on vacation? Am I crazy? Anyway glad it went well.

                 

                Fred The TC in TC Marathon is Twin Cities so it starts in Minneapolis and ends in downtown St. Paul. It's not until October 2nd but that's only 21 weeks away which I'm breaking down as 4 weeks through Triathlons. 4 weeks of recover & rebuild. 13 weeks of training w/ 1 week where I'll be in the boundary waters and unable to run. So it really feels like it's too soon.

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

                ccoakley


                  Mark, nice taper week.  All good on the possible covid front?

                   

                  Steve, great week and so many signs to be optimistic about the race!

                   

                  Watson, congrats on the 2k

                   

                  Flavio, great taper week.  It’s amazing to me all the unique adventures people are able to think up.

                   

                  Zebano, congrats on the mile! Balancing the demands of training for 3 sports sounds really hard!

                   

                  Hashiritai, congrats on the XC race!  Was doing the hard workout the same day on purpose?

                   

                  Piwi, happy birthday!  Congrats on the LR.  What's your minimum distance that counts as a LR?

                   

                  DW, really great RR!  Congrats on so many positives from the race!  Do you have a next race in mind?

                   

                  Cfarr, glad you had a great vacation.  What’s up with all the morning runs?  I thought that wasn’t your thing?

                   

                  Fred, sounds like a really good plan to just enjoy this last HM

                   

                  My calf issue turned into something more serious.  In googling to self-diagnose I was sufficiently scared into taking almost a week off to let it fully recover.  I’ve done a few jog/walks and am cautiously optimistic.  I’m taking a break from Strava for mental health purposes until I’m back to running 3-4 mi.  Hopefully next week.  I’m not really sure what I’m going to do now with my running.  My body clearly does not like the higher, slower volume as much as I thought.  On a positive note I spent all those hours not running doing mobility exercises and foam rolling and think I’m on a habit-forming track.

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

                   

                   

                    Thanks everyone

                    Caitlin I ran a couple of marathons in 2013 and 2014 and used a book called advanced marathoning. A long run was anything over 16 miles but it's all relative and anything over 12 miles for me when I'm not a marathoner and my mileage is not big, seems about right for a long run.

                    Hope your calf heals up. I strained mine 2 years ago and was out for about 6 weeks.

                     

                    Corey how was the cruise ship running?

                     

                    DW I will go check your race report.

                    Edit- you are so good at writing race reports. Takumi 8s for 5 to 10ks only then ?

                    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 "      

                     

                    SteveChCh


                    Hot Weather Complainer

                      Caitlin - You may just have increased a bit fast.  Stick at the exercises and a cautious approach and I think you'll come right.

                       

                      Fred - Good solid week.  Good luck with the race, I hope you finish your half season with a bang.

                       

                      Corey - Sounds like you earned that break from work, good first week back.

                       

                      darkwave - Very nice week and congrats on a good race.  It's looking like you're on your way back to your best.

                       

                      piwi - Hope you had a great birthday young man.

                       

                      Hash - Nice week in those beautiful Island Bay conditions.

                       

                      watson - Good to see you back and nice work on the cross country.

                       

                      Mark - Well I'm sure you've seen the latest forecast which shows 10 days of light winds...except race day which currently says Northerlies (the whole race is running north).  I know some around here might say that will even it out but screw that, I want a fast course and conditions.

                       

                      Edit:  Just noticed they did a Facebook post about the on course nutrition..."Tailwind Nutrition".  I hope that turns out correct.

                       

                      Like darkwave I'm absolutely slammed with work, along with keeping my Mum's cat alive...he has an acute kidney injury so needs twice daily transfers to and from the after hours clinic so he can be monitored overnight, and at the normal vet hospital during the day.  He's made a big improvement and I shouldn't complain but...just as the house drama comes to an end there is something else to take up all my spare time.  At least now she's happy about the house sale...so far the bill is at $4500.  Can't wait to get to Queenstown!

                       

                      Flavio - Good luck with the race, hope you get that sub 1:30 which, for you, is really just a jog.  If I go that fast I might celebrate by jumping in the Tasman Sea and paddling over to see my mates in Australia.

                      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

                      flavio1980


                      Intl. correspondent

                        Steve - definitely not a jog at the moment heh

                        Also, don't be silly if you want to go to Australia just take the bridge 😁

                         

                        Caitlin - hang in there. You were doing the 10h weeks so I suppose it might come alright.

                        Also massage Ball on piriformis helps.

                         

                        Piwi - happy birthday young man, hope you had a nice day though it's probably the next day for you already.

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

                        Up next: Some 5k race in September

                        Tool to generate Strava weekly

                        Marky_Mark_17


                           

                          Mark - Well I'm sure you've seen the latest forecast which shows 10 days of light winds...except race day which currently says Northerlies (the whole race is running north).  I know some around here might say that will even it out but screw that, I want a fast course and conditions.

                           

                           

                          Yeah I'm not sure about that.  The forecasts that actually show wind that far out have it as a 6km/h NNW.  The course runs NE, and until the last few km its extremely sheltered from the west so impact is probably negligible.  I'd like to be a bit cooler still but it should be around 10C by the end of the race so it's still pretty good.

                          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

                            I clearly haven’t gotten quite as detailed on my forecast hunting yet! That does sound pretty good. Strangely warm for May for the next week but 10C is still cooler than my last race at Selwyn so I’ll take it. 5C would be about right for me

                            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


                              I clearly haven’t gotten quite as detailed on my forecast hunting yet! That does sound pretty good. Strangely warm for May for the next week but 10C is still cooler than my last race at Selwyn so I’ll take it. 5C would be about right for me

                               

                              I tend to look at a few different sources and just see if/where things line up.  When most or all of the forecasts start to converge you can have a little more confidence in the outlook.

                               

                              I think 5-6C is optimal for me personally as well - had some good races in those sorts of conditions.  But it's not going to be much warmer than that and TBH given it's looking cloudy it may well feel cooler than it actually is.

                              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"

                              Marky_Mark_17


                                Piwi - happy birthday for yesterday!!!!!

                                 

                                Zebano - excellent weekend warrior-ing.  I'd maybe give the hard workouts a go for a week or two and see how you feel.  Change in stimulus can be good regardless of what you're training for.

                                 

                                Hashiritai - well done on the XC.  There was a relay event up here too, my club won the Masters Men but I skipped it due to (a) hating XC and (b) racing this coming weekend.  Re clubs, a former member of our club started Whippets up a year or two ago and they have been picking up a lot of runners, less so in the Masters Men, but pretty solid across senior men and women, and masters women.  Said former member attained infamy at National Road Relays in 2020 when he attempted to force his way back into the team van midway through his leg - the only time anyone can ever remember someone from Takapuna attempting to bail on their leg.  He gives us a hard time sometimes as our club is mostly Masters Men but shuts up pretty quick if someone asks him where the van is.

                                 

                                Piwi has tended to be king of the forum meet-ups but I'm hoping to catch up with Steve this weekend, and with National 10k Road Champs in Sept being in the Hutt I may well see Watson and Hashiritai down there.

                                 

                                Darkwave - enjoyed the RR, thanks.  Sounds like progress for sure and I'm glad it was a good confidence builder for you.

                                 

                                Fred - ah, course map analysis / over-analysis.  That's one piece of taper madness I don't have to deal with for this race (it's more or less steadily downhill the whole way, and the only turn in the entire race is the one leading to the finish chute).

                                 

                                Corey - nothing like signing up for a race to add a bit of focus to the training!

                                 

                                Caitlin - sorry to hear about the calf.  Honestly sometimes google self-diagnosis can just throw you down a bunch of rabbit holes and a bit of rest fixes a lot of things regardless so good call.  And yes luckily everyone is still well in our house but I am sure as heck not going into the office until next week lol.

                                 

                                Steve - and now the cat as well?! Sheesh, you get all the lucky breaks. I was home alone for the first night in years on Saturday and our cat ruined it by puking all over the bedroom floor at 2am.

                                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"