Sub 1:30 Half Marathon in 2018 (Read 704 times)

Marky_Mark_17


    JMac - all the best for the race.  I don't think humidity will factor as much on the shorter distance but it'll definitely still impact things a bit.

     

    MJ - I am thinking 1:17 for Taupo.  It is a fast-ish course but a couple of hills in there and the path back around the lake is a little slow in places.  But based on my experience last time, I'll adjust based on weather on race day!

     

    Matthew - yeah I have been told the same thing re shoes, I alternate a few pairs.  Actually my move is only 2.5km down the road so its not a biggie, it just messes with a few of my favourite routes.

     

    Me -bit of an up and down week.  Thursday's tempo was a real struggle, yesterday was a day off due to travel for work (I was in CHC Steve but it was one of those airport -> client -> airport trips so not much time for anything else), and this morning I did a 5km TT and equalled my PB.  Not bad considering no specific prep/taper and there were some hills in there 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: Maraetai HM, 10 Mar, DNF

    Up next: Waterfront HM, 7 Apr

    "CONSISTENCY IS KING"

    JMac11


    RIP Milkman

      Mark - I think you're sandbagging that half time a bit so you can come in at 1:15 and surprise us all 

       

      Me - it amazing how you can run 60 miles per week, but running in a way that is different than you're used to causes so much soreness. Case in point, I played some baseball yesterday and I'm sore in some weird places, like the top of my foot and my hip flexors. I feel more sore after this than I do after 15 mile quality runs with VO2 max in it!

      5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

       

       

        Hi all,

         

        I am originally from a little town near the beach called Viareggio, in Tuscany (20 Km. from Pisa).

        Sorry I don't have a lot of time to write today, we will be leaving soon for Sardinia (a week of family holiday with no internet access... it will be fun!) I might have a low in mileage and effort week, but I will try to find a nice route to run in the morning. I will come back next Sunday and will try to read and post something Smile

         

        For this week, it has been another good week above 40 miles, which is not bad also considering that I am only running 5 days a week at the moment and increasing speed work). Enjoy your running Smile

         

        date notes miles time pace
        16/07/2018 Easy 4.10 32:45:00 08:00
        17/07/2018 Interval 6X1000 at 3'45 2'jog 8.00 57:24:00 07:09
        18/07/2018 Easy 6.30 48:45:00 07:46
        19/07/2018 Easy 8.40 01:06:30 07:55
        20/07/2018 long with Tempo and progression to HM pace 15.40 01:56:00 07:33
            42.20    

        PRs since re-started in 2013:

        5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

        HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

         

        Upcoming races:  

        ???

        JamesD


        JamesD

          Not much progress for me over the last two weeks in recovering from my right hamstring injury and strengthening my left knee.  I tried running easy three times last week, 3-1/2, 4, and 3-1/2 miles.  The runs felt ok (not too tired at ~8:20/mile pace in ~90F weather), but the hamstring started hurting during the third run and has been sore occasionally since.  Did strengthening & balance exercises twice a day for a total of about 3 hours on most days.  The PT says my legs are getting stronger, but my knee is sore almost all the time now, and I've taken yesterday & today entirely off.  The idea of strengthening the knee while I was out of action with the hamstring injury was to address my chronic stiffness after hot showers and after standing for a while, but that doesn't seem to be working yet.  I have been able to keep decent cardio shape by going to the pool three times a week.  Recently I've been swimming 25 minutes, pool running for 40 minutes, and swimming another 10.

           

          My PT is surprised the hamstring is still sore and says he may ask the doctor (who I'll see in 10 days) about dry needling it.  Anyone have any experience with that?     

          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

          Marky_Mark_17


            Marco - nice week!

             

            Me - well I kept the streak alive by intentionally adding an extra lap of Rosedale Park to this morning's LR, making it 75.2km for the week, so that's 14 straight over 75km.  I know JMac will give me a hard time for this but I'm sure it's probably bad luck if I left that streak at 13!  It was a bit of a varied week, and I struggled through Thursday's tempo session but felt good by the weekend.  Had planned to go a bit harder on Sunday's LR but legs were a bit tired after the TT on Sat so I just kept the pace steady.  This week will be a bit lighter and then I'll do more of a taper next week as that's worked well for me in the past.  Definitely into race season after that with Taupo HM, Auckland Road Champs 2 weeks later, potentially NZ Road Champs 2 weeks after that, and then Dunedin HM the week after that.  A lot of racing but I feel like I've really put the work in over the last 3 months so I'm keen to see how it goes.

             

            M: weights

            T: 13km incl. intervals

            W: 11.6km easy

            Th: 16.1km incl. 10km tempo (~3:42 avg)

            F: rest day due to work travel

            S: 9.6km incl. 5km TT (16:44)

            S: 24.9km LR

            Total: 75.2km

            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: Maraetai HM, 10 Mar, DNF

            Up next: Waterfront HM, 7 Apr

            "CONSISTENCY IS KING"

            flavio80


            Intl. correspondent

              Mark - aren't you going to comment on the fact you missed your 5k PR by one second during a time trial? 

              PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

              Up next: no idea

              Tool to generate Strava weekly

              Marky_Mark_17


                Mark - aren't you going to comment on the fact you missed your 5k PR by one second during a time trial? 

                 

                I was trying to avoid it haha.

                 

                Although, I did just notice as per Smashrun that I've just hit exactly 2000km for the year following today's LR (guess that extra lap of Rosedale Park was worth it).

                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: Maraetai HM, 10 Mar, DNF

                Up next: Waterfront HM, 7 Apr

                "CONSISTENCY IS KING"

                   

                  I was trying to avoid it haha.

                   

                  Although, I did just notice as per Smashrun that I've just hit exactly 2000km for the year following today's LR (guess that extra lap of Rosedale Park was worth it).

                  1:17 at Taupo - clearly sandbagging Smile

                   

                  Good luck with the move, Mark!

                  HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

                   

                  2024 Goals: run a FM & HM + stay healthy!

                  watsonc123


                    Mark - good luck with the move.  Owning or renting?

                     

                    James - good luck with the knee.

                     

                    My week was good.  Tuesday's intervals were good, only small issue was that one of the early ones was too quick, as I had to wait for a train before the start of the interval.  And having a complete break caused me to go too fast.  I faded slightly from then on in.

                     

                    Thursday's tempo was slow.  It was early in the morning as it was the only time I could do it.  And I don't do speed well when the run start 5:15am.  I had 8km at 4:21/km (week before in the evening was 4:07 pace).

                     

                    The RWOL app is broken, for me at least.

                     

                    Mon 10km easy

                     

                    Tue 12.2km incl. 22 * (1:00 hard & 1:00 easy)

                     

                    Wed off

                     

                    Thur 14km inc. 4-12km tempo

                     

                    Fri 12.2km easy

                     

                    Sat 12km easy

                     

                    Sun 19km easy

                     

                    Total 79.4km / 49.3 miles

                    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

                    watsonc123


                      Mark - good luck with the move.  Owning or renting?

                       

                      James - good luck with the knee.

                       

                      My week was good.  Tuesday's intervals were good, only small issue was that one of the early ones was too quick, as I had to wait for a train before the start of the interval.  And having a complete break caused me to go too fast.  I faded slightly from then on in.

                       

                      Thursday's tempo was slow.  It was early in the morning as it was the only time I could do it.  And I don't do speed well when the run start 5:15am.  I had 8km at 4:21/km (week before in the evening was 4:07 pace).

                       

                      The RWOL app is broken, for me at least.

                       

                      Mon 10km easy

                       

                      Tue 12.2km incl. 22 * (1:00 hard & 1:00 easy)

                       

                      Wed off

                       

                      Thur 14km inc. 4-12km tempo

                       

                      Thur 11 year old football practice, small number so we play 4-5 a side, which was intervals for one hour.

                       

                      Fri 12.2km easy

                       

                      Sat 12km easy

                       

                      Sun 19km easy

                       

                      Total 79.4km / 49.3 miles plus whatever I ran at Thursday football plus Saturday referee.

                      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

                        Thats a really strong week watson! Especially given the fact that you played football with 10 year olds!!! These kids are usually super fast - if I do that its a recipe for disaster with some sort of ligament injury. I prefer to watch and call out the ref like all other dads Smile

                         

                        My week was a repetition of last weeks 55km in total with 8x600 on Tuesday and a 5k Tempo on Thursday and a long run of 17k (thats nothing compared to our high rollers here on the forum but leaves me quite exhausted Smile )I rolled my ankle on Thursday - reason why I only did 5 runs this week. Uping that to 6 next week if all goes according to plan.

                         

                        My soleus is slowly getting better. Thats the good news.

                        HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

                         

                        2024 Goals: run a FM & HM + stay healthy!

                        flavio80


                        Intl. correspondent

                          Mark - there's no doubt you are in PR shape at the moment, though as we know race conditions will dictate the results.

                          MJ - that's a great week, despair not at this moment!

                          me - 36km in 3h30. Functional training is still kicking my ass now back from vacation. I know soon the body will get used to that level of training and I'll go back to running every day like before. That training level of 2 times functional training + 80km per week was optimal for weight loss Smile

                          PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                          Up next: no idea

                          Tool to generate Strava weekly

                            MJ hope you recover from rolling your ankle.

                            Watson  nice week

                            Mark another nice week and good luck with the move hope all goes well.... it is not easy moving.

                            Bros nice work out, when is your half?

                            JMac good luck in your race

                             

                            For me had another sold week 4 runs 48 miles...trying to be consistent, that gives me 7 weeks in a row above 40 mpw

                             

                            Weekly Summary
                            Monday, Jul 16, 2018 thru Sunday, Jul 22, 2018

                            <tfoot> </tfoot>
                            Day Miles Pace Description Link
                            Tue 6.6 9:04 Evening Run strava
                            Wed 9.6 8:44 Evening Run strava
                            Sat 16.0 8:20 Morning Run strava
                            Sun 16.1 9:00 Morning Run strava
                              48.3 8:43    

                            PR's

                            1m  5:38 (2018)

                            5k    19:59 (2019)

                            HM  1:33:56 (2018)

                            FM  3:23:07 (2018)

                            Marky_Mark_17


                              MJ - bummer re the ankle, hopefully nothing serious.

                               

                              Watson - nice week.  We have bought a house, not far from where we are currently living.  The current one was just getting a bit too small for us and would definitely be too small if we had another kid.

                               

                              Flavio - those first few weights/resistance sessions after getting back from holiday are always really sore!

                               

                              CF - nice effort with the back to back long runs.

                              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: Maraetai HM, 10 Mar, DNF

                              Up next: Waterfront HM, 7 Apr

                              "CONSISTENCY IS KING"

                              SteveChCh


                              Hot Weather Complainer

                                Great work everyone, and good luck James with the injury.  I've had dry needling on my calf before and I think it sped up the recovery although it's hard to know as each injury is different.  I'd give it a go though.

                                 

                                My week started strong with the quicker than expected recovery from the calf but then slowed down with a head cold.  I still ran every day I usually do, but shorter distances and much lower intensity - I couldn't have increased the intensity if I wanted to.  It came on quite strong on Friday night/saturday morning with 5 hours of coughing from 3am.  I was very borderline about running at all but as I wasn't bedridden I decided to give it a go but plan to stop if it just wasn't worth the pain.  Luckily the weather was good but today is cold and wet with snow to low levels which makes running when not 100% a bit harder but at the moment I'm planning to.

                                 

                                Mark, if you are in ChCh again with a bit of free time feel free to get in touch - a run or (more likely) beer would be good.

                                 

                                My week:

                                 

                                Monday         70 mins incl. 3x2km tempo intervals (15.95km @ 4:31, tempo kms 4:03 - 4:08)

                                Tuesday        Weights

                                Wednesday   70 mins easy 14.52km @ 4:51

                                Thursday       70 mins easy 13.19km @ 5:15

                                Friday            Weights

                                Saturday        60 mins easy 12.5km @ 4:59

                                Sunday           Weights

                                 

                                Saturday was when the cold really kicked in so I was surprised I managed 4:59 pace.

                                 

                                Good luck to everyone with races coming up, it will be good to read some race reports.  I won't officially withdraw from my race until I recover and see how I pull up but it is very unlikely I will do it.  PB is now out of the question so it would be a painful training run and I'd have to travel down to Ashburton (which admittedly takes less time than driving across Auckland).

                                5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

                                 

                                2024 Races:

                                Motorway Half Marathon February 25, 2024 1:29:55

                                Christchurch Half-Marathon April 21, 2024

                                Selwyn Marathon June 2, 2024

                                Dunedin Half Marathon September 15, 2024