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

Fredford66


Running Musician

    Cfarr, Hash - Good luck with your race.

     

    Watson - Sorry to hear you're injured.

     

    Mark - Liked your list.

     

    5¼ miles for me today.  A dew point of 60º isn't too bad in absolute terms, but when the temperature is 62º, the high relative humidity makes for a sweaty run.

    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

      Corey all the best. Will be watching for your strava results 

       

      Hash have a good one 👍

       

      Watson bugger on the calf. I was out about 6 weeks with mine a couple years ago but a mate round the corner running through his even at 160 kms per week.

      I don't know how he does it.

      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 "      

       

      JamesD


      JamesD

        Good luck, Corey!  One of these years I'll run one of the Greenville/Swamp Rabbit Trail halfs with you.

        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

        Marky_Mark_17


          Watson - that's a bummer on the calf.  Hope it comes right quickly.

          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

            After a near miss yesterday, the humidity and dew point supposedly matched this morning, somewhere around 60º.  All I know is I ran through a light mist/fog the whole 6+ miles.  Every year, it takes me a while to acclimate to the higher dew points and this year seems no different.  I felt like it was hard work, but my pace, heart rate, and cadence suggest otherwise.

            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
            JamesD


            JamesD

              Good luck, Hash!  Sorry about your calf, Watson.

               

              I got my mileage back closer to normal this week, but I’m still having to be careful with my various chronic niggles.  My left knee has been slightly swollen & sore for the last ~10 days, which is unusual since these symptoms usually go away after 2-3.  Doesn’t seem to affect my gait, & it feels less sore when I run than at other times.  Sort of like my right foot in that regard.  I’ve skipped swimming on off days since I think that stresses the knee some & I’d rather skip swims than runs.  Had hoped to do strides after easy runs this week, but both times my hamstrings were starting to feel sore by the end, so I decided it was better not to risk it.  Despite the problems, I’ve enjoyed running in the afternoons (because of morning conflicts), as a high school team practices at the track in my park, and the kids’ enthusiasm is contagious. Also helps that the afternoons have been warm but not hot.

               

              Sun - 5.7 miles very slow treadmill (66 minutes) + 0:40 walk breaks/6 mins

              Mon - 9.3 miles in park @ 8:20

              Tues - off, didn’t swim b/c L knee sore

              Weds - 10.1 in park @ 8:30, 86/30 degrees, TDP 141 

              Thurs - 6.2 very slow TM  (72 minutes) + 0:40 breaks/6 minutes

              Fri - 7 in park @ 8:35

              Sat - off, didn’t swim b/c L knee sore

               

              Total - 38.3 miles, YTD Average: 37.6 mpw



              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

                hey Everyone.

                Just jumping on to give an update on my race.

                Not the race I wanted coming in at 1:38:34 about 30 seconds slower than my race in February.

                but it was good enough for 49th OA out of 730 and 3rd Grandmaster.

                I'll write up a full race report soon but I have to get on the road again...

                PR's

                1m  5:38 (2018)

                5k    19:59 (2019)

                HM  1:33:56 (2018)

                FM  3:23:07 (2018)

                Fredford66


                Running Musician

                  hey Everyone.

                  Just jumping on to give an update on my race.

                  Not the race I wanted coming in at 1:38:34 about 30 seconds slower than my race in February.

                  but it was good enough for 49th OA out of 730 and 3rd Grandmaster.

                  I'll write up a full race report soon but I have to get on the road again...

                   

                  Congratulations, grandmaster.

                  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
                  Marky_Mark_17


                    Corey - nice job and looking forward to the RR.

                     

                    James - it really does help having others out and about, I've found that with some of my track sessions when there are others up at the track.  If nothing else it's a bit of a distraction!

                     

                    Me - lightish recovery sort of week.  Felt pretty good for most of it, and managed a decent workout yesterday, but then felt a bit average again today, so maybe I haven't totally shaken whatever I had just yet.

                    Weekly for period: From: 09/05/2022 To 15/05/2022

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    10/05 That run where it turns out you race poorly if you are sick 6.23 10.02 00:44:53 07:12 04:29 20
                    11/05 That run with an easy sunrise cruise around Westhaven 4.99 8.02 00:35:38 07:08 04:27 14
                    12/05 That run with leggings for the first time this year 8.72 14.04 00:55:14 06:20 03:56 32
                    14/05 That run where the early Saturday track session before kids football is once again a thing 8.18 13.17 00:49:14 06:01 03:44 88
                    15/05 That run where the bleh was real 8.52 13.70 01:00:35 07:07 04:25 157

                    Total distance: 58.95km

                    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


                      Corey - nice race.

                       

                      Mark - nice week.  Maybe another light to moderate week to recover from whatever you have?

                       

                      My week was a big zero due to my calf injury.  I did go and watch the x-country relay (4 person * about 3.5km) as my wife was running in our W35 team, and my 11 year old ran in the 2km (non-relay) race.  Any my 11 year old ending also running in the relay to make up numbers for one of our woman's teams.  Our M20s couldn't repeat the overall victory from two weeks ago, they came 3rd overall (and first in the M20 category).


                      JMac would have been furious at the 2km event, as the times the under 12's were running must have meant a 1.7-1.8km course.

                      I also got a forum encounter as Hashiritai was there, running in the relay.  We had a quick chat a few minutes after he'd finished his leg.

                       

                      Hashiritai - it was great to meet.  I hope you pulled up way post race.  Transmission Gully probably only makes a minor difference to your trip, but for me, coming from Upper Hutt it takes about 20 minutes each way off the trip.

                      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)

                        Corey great job 

                         

                        Mark nice recovery week. Do you know much about the Reboot marathon and half today? Julian Oakley ran 63 mins.

                        My mate ran 2.29 at Hawkes Bay yesterday in the full for 4th place. Good result for him after a couple years of great training only to be undone by race cancelations and injury.

                         

                        Hash did I see a sub 40 10k on strava ? Nice !

                         

                        Quiet week for me 46kms. Very busy at work and surfing and kayakfishing interruptions.

                        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 "      

                         

                        flavio1980


                        Intl. correspondent

                          Corey - Awesome job, hope you had fun!

                           

                          Watson - Best wishes for a quick recovery

                           

                          me - Bit of a lighter week to recover from the half. I got my first 1500m workout today and it felt great. I couldn't really hit all the paces but the effort was there.

                          Weekly for period: From: 09/05/2022 To 15/05/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          10/05 Heavy legs 1.87 3.00 00:17:05 09:08 05:42 27
                          11/05 Morning Run 2.80 4.51 00:23:19 08:20 05:10 27
                          12/05 Morning Run 3.95 6.36 00:31:41 08:01 04:59 43
                          14/05 Morning Run 4.05 6.51 00:31:32 07:47 04:51 45
                          15/05 5x400@current 1500 pace + 5x400@target 1500 pace 6.22 10.01 00:49:54 08:01 04:59 35

                          Total distance: 30.39km

                          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

                            Piwi – Ah, yes – well spotted. Cheers. A sneaky sub-40 before breakfast lol

                             

                            Watson – Thanks for coming to say hi. Tried to find you again after my team had finished running, but failed miserably on that count! Kids’ courses were definitely short – my 4-yr old’s ‘1.2km’ race was about 950mtrs. TG was a bit of a dream to drive home on – makes such a difference

                             

                            Corey – Congrats on the Grandmaster placing

                             

                            James – Hope that knee comes right soon

                             

                            Fred – Wow, six Halfs in seven months. That’s good going! I love that name ‘Frozen Bonsai’

                             

                            Caitlin – I think it’s more like my daughter found a way to include herself in ‘my’ running lol

                             

                            Saturday's 3.6km Cross Country Relay Race Report

                            15:30 - the time it took me to correctly pin my race bib to my shirt in a way that was comfortable, practical, and not crooked (somewhat slowed down by my one-year old wanting to 'help daddy')

                            15:12 - the time it took me to actually finish my relay lap

                             

                            After a few big weeks, this week was...less big Smile

                             

                            Weekly for period: From: 09/05/2022 To 15/05/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            09/05 The Trouble with Working from Home… 4.98 8.01 00:46:53 09:25 05:51 120
                            11/05 Tuesday Make-Up Sesh - 10x400* 7.83 12.60 01:08:28 08:45 05:26 350
                            12/05 Tempo Thursday - 25 mins at Tempo Pace 6.86 11.03 00:53:09 07:45 04:49 80
                            13/05 Easy Friday 40 4.49 7.22 00:40:13 08:57 05:34 141
                            14/05 Morning Run 1.08 1.74 00:10:35 09:48 06:05 37
                            14/05 Sat Morn Track - 3km, 2km, 1km 5.21 8.39 00:42:20 08:08 05:03 214
                            14/05 Under 10s Run (with the 4-yr old!) 0.59 0.95 00:06:45 11:26 07:06 5
                            14/05 Too much warm up! 2.61 4.20 00:25:18 09:42 06:01 57
                            14/05 Uni Relays - 2nd Leg Runner 2.25 3.62 00:15:13 06:46 04:12 54
                            14/05 Race Cool Down 0.53 0.85 00:05:16 09:56 06:12 3
                            15/05 Morning Run 0.71 1.15 00:06:34 09:15 05:43 0
                            15/05 Honest 10 - Course PB* (on a windless Welly day!) 6.22 10.00 00:39:25 06:20 03:57 8
                            15/05 Morning Run 0.94 1.51 00:09:35 10:12 06:21 6

                            Total distance: 71.27km

                            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

                             

                            Fredford66


                            Running Musician

                              Hash - I liked the Frozen Bonsai name too; unfortunately they renamed it to the Big Apple Half.  You still had a pretty good week, I'd say.

                               

                              Flavio - Nice recovery week.  I find it's taking me longer to recover from halves than it used to.  That's probably because I'm getting older, but for now I'm going to say it's because I'm running faster.

                               

                              Piwi - At least you had some nice interruptions.

                               

                              Watson - Sorry to hear the calf kept you from running all week.  I hope it heals up soon.  Did your wife feel the course was short?

                               

                              Mark - Good recovery week for you too.  Get well.

                               

                              James - Good job on the runs.  I hope you're right and the knee issue resolves itself.

                               

                              Remembering what happened when I ran too far/hard after my previous half, this time I took it slower and went out only for easy runs until today when I did some track work with my son and my running partner.  We ran 6 sets of 400s with 400 recoveries.  My poor RP last ran in Phoenix two days ago, where the relative humidity was 7%.  Back here in NJ the relative humidity was 95%; one of those days where my glasses get wet just from running through that thick air.  27½ miles for the week.

                               

                              For some reason my ankle is sore.  It's not swollen or tender to the touch, and I wouldn't say it's at the level of being painful; it's just sore.  I don't recall any injury or bad step recently.  It's the same ankle in which I had a hairline fracture almost two years ago, but it hasn't given me any problems since then.  I wonder if the suddenly more humid weather is bothering it.

                              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
                              darkwave


                              Mother of Cats

                                Just catching up after an absence:
                                Watson - very sorry to hear about the calf.
                                James D - regarding sharing the track with the kids - I also find it very relaxing to be doing an easy jog while everyone else is doing a workout.
                                CFarr - congrats on the race and the 3rd Grandmaster!
                                Marky_Mark - I hope you feel better!
                                Piwi - hope you are enjoying the surfing and the kayaking.
                                Flavio - very interesting 1500m workout. What were the targets?
                                Hash - congrats on the 10K (I like how you subtly snuck it in there)
                                Fred - I hope the ankle is just a passing thing. I find that when I get a bit dehydrated all the old aches and pains come back.

                                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.