Forums >Racing>The Waltons aka Advanced Half Marathon Training Thread - 2022 edition
Waltons ThreadLord
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 38:55 (11/23); 10k 49:24 (10/22); 10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming races: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12
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.
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
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)
'24 Goals: consistency, age-graded PRs, half < 1:32
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
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.
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
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)
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.
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.
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), full 3:13:55 (Sep 2022)
2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05
2024 PRs: 5km 20:25
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.
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.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
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
50+ age-group PBs: Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42
2024 Goals: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20
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.
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.
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