Sub 1:30 Half Marathon in 2020 (Read 552 times)

JMac11


Taper Czar

    James - my first baseball memories are the 96 world series, so I guess it's good your son has no memory of that 

     

    Mark - Good luck recovering quickly. Some people have success with it. I've always struggled to race within 6 weeks of a marathon. The taper down and then the recovey will make you lose fitness.

    5K: 16:42 (9/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

     

    Next Race: Whatever COVID-19 will allow me to run 

    watsonc123


      My week was light.  Almost recovered from the half, will get RR done soon.

       

      I have a 5km race this Tuesday.  Forecast is looking good.  Aim is 19:15.

       

      Weekly for period: From: 12/10/2020 To 18/10/2020

      Date Name Distance
      in km
      Duration Avg Pace
      per km
      Elevation Gain
      in m
      14/10/2020 Evening Run 7.22 00:37:44 05:14 30
      15/10/2020 Evening Run 7.34 00:37:44 05:08 38
      17/10/2020 Afternoon Run - Med Long Run 18.19 01:26:45 04:46 52
      18/10/2020 Afternoon Run 3.06 00:16:19 05:20 20

      Total distance: 35.81km

      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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

      watsonc123


        Piwi - another good week.  You've been really consistent.

         

        James - nice week.

        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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

        watsonc123


          Minor correction to my weekly:

           

          Weekly for period: From: 12/10/2020 To 18/10/2020

          Date Name Distance
          in km
          Duration Avg Pace
          per km
          Elevation Gain
          in m
          14/10/2020 Evening Run 7.22 00:37:44 05:14 30
          15/10/2020 Evening Run 7.34 00:37:44 05:08 38
          17/10/2020 Afternoon Run - Med Long Run 18.19 01:26:45 04:46 52
          18/10/2020 Afternoon Run 3.06 00:16:19 05:20 20
          18/10/2020 Hamstring Prehab Work 0.00 01:00:00 00:00 0

          Total distance: 35.81km

          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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

          flavio1980


          King of pastries

            Zeb - no burps. I guess try a different brand?

             

            Piwi - have you tried coffee with no sugar? It’s great so long as the coffee is good.

             

            Darkwave - my 1500s also don’t reach max heart rate. My theory is that they’re too short and anaerobic (theory says they’re 1/3 anaerobic).

             

            me - a nice recovery week. A slight cold in the middle of the week forced me to take Thursday off as a precaution. 2 weeks to go until the target 5K race.

            Weekly for period: From: 12/10/2020 To 18/10/2020

            Date Name Distance
            in km
            Duration Avg Pace
            per km
            Elevation Gain
            in m
            13/10/2020 Morning Run 8.15 00:45:00 05:31 45
            14/10/2020 Morning Run 8.84 00:45:00 05:05 33
            17/10/2020 Morning Run 5.67 00:29:58 05:17 25
            18/10/2020 12x (4'E + 1'T) 11.90 01:00:00 05:03 42

            Total distance: 34.56km

            PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

            Up next: 5k Cinque Mila del NoviSad 2020-11-01

            Tool to generate Strava weekly

              Watson i was going to pull your leg on Strava about your 3km long run yesterday  but I thought I better not.

               

              Flavio yes I've tried coffee with no sugar when people make it wrong for me 

              My reaction is ughh you forgot the sugar 

               

              Flavio, Mark, and Watson congratulations on your 30km weeks 

              50+ PBs -  

              5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

              10k 38.55 oct 19 strava run

              Next race Tauranga city to Surf 11km Nov 1st 2020

              Mount Maunganui half 10k 28th nov 2020

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

              Somewhere in between is about right "      

               

              flavio1980


              King of pastries

                Piwi more respect please I've completely outclassed a 2:40 marathoner by running extra 180m

                PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

                Up next: 5k Cinque Mila del NoviSad 2020-11-01

                Tool to generate Strava weekly

                Marky_Mark_17


                  Piwi - it was my lightest week in two and a half years!  But so it should be, post marathon.

                   

                  Flavio - I can't drink coffee with sugar.  I like it bitter to remind me it's coffee.  I'm sure in Italy they beat you up if you put sugar in your coffee.

                   

                  JMac - I'll probably lose a little but I'm not that worried.  I had 3-4 week lower mileage stretches at times last year and if anything it helped me recover and adjust from the harder training periods.  The guy who came 3rd in the marathon ran 80 miles last week which I thought was asking for trouble - admittedly he coasted the first half before picking it up at the end but still.  Mostly I just need to find some speed over the next couple of weeks.

                   

                  I think one thing I've learned from the higher volume stretch of training is that I'm more suited to slightly lower volume and higher intensity.  Last year's results came off the back of 6-8 week periods of 3 workouts per week, mostly around 85-90km with the odd week around 100km.  I felt super strong then whereas after the higher mileage marathon training blocks of 100-120km with normally only 2 workouts, I'd generally just feel tired and glad to have got it done.  I'll be going back to more workouts, less mileage I think.

                   

                  Watson - good luck for the 5km.  Actually a pretty good time of year for 5km races if the weather is OK.

                  5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                  HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                  Last race: Wairarapa Country Marathon, 11 Oct, 2:41:41 (PB)

                  Up next: NZ Road Race Champs (10k), 7 Nov (I hope!)

                  "CONSISTENCY IS KING"

                  SteveChCh


                  Hot Weather Complainer

                    Great to see some light weeks for those who need it - no injuries please.

                     

                    Coffee with sugar, noooo!

                     

                    piwi - nice week, you're really applying Mark's mantra nicely.

                     

                    Good week for me, quite a big one by my standards with reasonably tough workouts on Wednesday and Saturday.  Wednesday felt a bit tough at first but I think I was just mentally flat and by the end was feeling strong.  On Saturday I didn't suffer as much as I have in recent weekend workouts and hit a nice consistent pace.  For both workouts my heart rate was steady and significantly lower than it was for the whole race I did in September.

                     

                    Weekly for period: From: 12/10/2020 To 18/10/2020

                    Date Name Distance
                    in km
                    Duration Avg Pace
                    per km
                    Elevation Gain
                    in m
                    12/10/2020 Warm up 0.50 00:02:57 05:54 0
                    12/10/2020 70 mins easy pace 14.72 01:10:03 04:46 15
                    14/10/2020 Warm up 0.52 00:03:08 06:02 0
                    14/10/2020 16km incl. 8 x 1km @ 4:05/km (90 seconds recovery) 16.05 01:12:49 04:32 11
                    15/10/2020 70 mins recovery pace 13.45 01:11:49 05:20 16
                    17/10/2020 Warm up 0.46 00:02:48 06:05 0
                    17/10/2020 24km incl. 4 x 2km @ 4:15/km (2 mins recovery) 24.10 01:53:42 04:43 20
                    18/10/2020 Recovery jog 8.15 00:45:54 05:38 6

                    Total distance: 77.96km

                    PB:  Christchurch 2016 1:29.25

                    Recent Races:   Cherry Blossom Half-Marathon, September 13, 2020 1:33:38 Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                    2020 Planned Races:  Queenstown Half-Marathon, November 21

                    darkwave


                    Mother of Cats

                      Nice, Piwi - I like that 3x2K workout.
                      James D - hope your son is doing well
                      Marky_Mark - enjoy the recovery (I never did)
                      Watson - good luck in the 5K!
                      Flavio - good recovery week. And your point about the 1500 makes sense to me - that's what it's always felt like. Just too short for the HR to get up there. While a marathon gives the heart plenty of time to rise.

                      Steve - good week for you - I'm of the school that one does not need to suffer to have an effective workout.

                       

                      +++

                      Me:

                      24 miles and 3 hours of pool-running
                      M: 70 minutes pool-running and upper body weights/core.
                      T: 8 miles, including a hill workout of 90 seconds up a 5% incline, with 3:00 jog back down. Followed with leg strengthwork and streaming yoga. PRP injections in the afternoon.
                      W: Off.
                      Th: Off.
                      F: Upper body weights/core, 20 minutes pool-running, and streaming yoga.
                      Sa: 4 miles easy (8:57), followed by streaming yoga and 50 minutes pool-running.
                      Su: 12 miles progressive, split as first 8 averaging 8:40, next 2 averaging 7:38, next 2 averaging 6:56. Followed with streaming yoga, leg strengthwork, and 40 minutes pool-running.

                       

                      Got PRP injected this week in my ankle, so took a few days off then started building back.

                       

                      There are many many different protocols for post-PRP recovery, and while a lot of doctors fall in the "no activity for 2-3 weeks" mine is more encouraging of resuming normal activity fairly quickly. I followed the same protocol I did last time I got PRP 7 years ago - 2 days completely off and trying to move minimally (i.e. no housecleaning, running errands, etc). Then a day of gentle non-impact activity, followed by a careful reintroduction of running.

                       

                      Since everyone seems to want to know how it feels - it was pretty sore for the first 12 hours (I used crutches) and then tender but improving. Also fairly swollen for a while. But the soreness went away pretty quickly. It will take about 2.5 weeks for the PRP to actually start healing stuff (it's definitely not an instant fix).

                      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.

                        Steve thats great news on the heart rate.

                         

                        Flavio to be fair I don't drink top coffee. We have Moccona in the jar at home. Is that one step up from instant ?

                         

                        I did have one 30km week a few weeks back. I thought here we go im doing my usual give up and go back to hobby jogging.

                        Luckily I got back on track. I still need a result to show improvement. The Christchurch 5k will be a good indicator.

                        50+ PBs -  

                        5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                        10k 38.55 oct 19 strava run

                        Next race Tauranga city to Surf 11km Nov 1st 2020

                        Mount Maunganui half 10k 28th nov 2020

                        " 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


                          Darkwave - I'm not sure about enjoying recovery, but I am getting really excited to run (and run fast!) again, which is a real positive.  I know I still need to be patient and give it a few days more but marathon training sapped my enthusiasm.  Hope the PRP does the trick for you.

                           

                          Steve - positive signs mate.  I do think it'll help if you go into Queenstown with the mindset of having fun and not putting too much pressure on yourself.  It is a beautiful course but it is not the fastest flat course around.  I agree with Darkwave too re a good workout not necessarily involving suffering.

                          5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                          HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                          Last race: Wairarapa Country Marathon, 11 Oct, 2:41:41 (PB)

                          Up next: NZ Road Race Champs (10k), 7 Nov (I hope!)

                          "CONSISTENCY IS KING"

                          SteveChCh


                          Hot Weather Complainer

                            mark, darkwave I agree that a good workout doesn't require suffering, I was just noting that it's nice to not suffer on a weekend long run/workout for a change.  The ones involving suffering do not make me love running!

                             

                            darkwave - Good to hear you're making some progress, I think we all learn a lot from your health issues.

                             

                            mark -  I agree, if I can somehow go into Queenstown without much pressure (self-inflicted) I think I'll do much better.  The slower course might help with that.  I should be in PB shape but if the course negates that I might feel relaxed about it.  Having said that, the course isn't THAT slow.  I think my least favourite part is the sharp downhill at about 3km when it leaves the road and joins the trails.  Glad that isn't late in the race on smashed quads.

                            PB:  Christchurch 2016 1:29.25

                            Recent Races:   Cherry Blossom Half-Marathon, September 13, 2020 1:33:38 Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                            2020 Planned Races:  Queenstown Half-Marathon, November 21

                            Marky_Mark_17


                              mark -  I agree, if I can somehow go into Queenstown without much pressure (self-inflicted) I think I'll do much better.  The slower course might help with that.  I should be in PB shape but if the course negates that I might feel relaxed about it.  Having said that, the course isn't THAT slow.  I think my least favourite part is the sharp downhill at about 3km when it leaves the road and joins the trails.  Glad that isn't late in the race on smashed quads.

                               

                              It's definitely better than it used to be now they've chopped that nasty hill by the river out.  Still a lot of trail, though, and that slows things up.  And yes that early downhill is an absolute punisher.

                              5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                              HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                              Last race: Wairarapa Country Marathon, 11 Oct, 2:41:41 (PB)

                              Up next: NZ Road Race Champs (10k), 7 Nov (I hope!)

                              "CONSISTENCY IS KING"

                              flavio1980


                              King of pastries

                                Mark - Actually quite a few people drink coffee with sugar. Or worse, with dietetic sweetener.

                                 

                                Piwi - so long as you enjoy your coffee all is good. I’m an ex-coffeeholic so I very rarely take a small sip of my wife’s espresso, just to remind myself what it tastes.

                                You’ll probably run low 18 or sub 18.

                                PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

                                Up next: 5k Cinque Mila del NoviSad 2020-11-01

                                Tool to generate Strava weekly