Sub 1:30 Half Marathon in 2019 (Read 613 times)

flavio1980


weight loss complainer

    James - that’s a great workout, 4:28 for 1200 is speedy!

     

    Mick - LOL I too learn about muscles when they break. There’s just too many of them!

    Did you watch "The Kominsky method"? Great show! Anyway, in one episode this 50 something lady tells her love interest how she injured her back while trying to wipe her ass haha and how she couldn't ask for help 

    As a fellow ancient 39 year old (I’ve started working at 12, it feels like I’ve been living forever) , let me tell you if you don’t do strength training you’ll soon devolve into a pile of paper.

     

    Mark - I've never asked, but did you play hockey professionally?

    Another question: as a fellow aviation geek, do you ever watch the videos from Wendover productions?

     

    Marco - 10 hours of meetings per day, damn! I’ve built a fame over the years as the meetings I preside are super short because I cut the legs of anybody doing/talking about anything inefficient.

    The meetings I don’t preside however (puke emoticon)

     

    Keen - awesome PR, great job out there. Also, you ran 7 seconds faster than my PR, you know that means you’re now my official rabbit right? 

     

    My week, 62km 39 miles.

    M: strength training

    T: 10ez

    W: am 10ez pm strength training

    T: 8x600 @ 10k pace

    F: strength training

    S: 10ez

    S: 16 medium long run @ 4:30/km

    PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

    flavio1980


    weight loss complainer

      On a separate note, did you guys watch the NY marathon broadcast? A non sponsored club runner just snatched 3rd place. I'm not sure I heard it right but it seems the cut off for the elite field was 2h14 and he only had a 2h16.

      Big props to Girma Bekele Gebre, what a stud!!!

      The other guys in the elite field could not believe how that guy with a number for a bib was amongst them.

      PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

      JamesD


      JamesD

        James - that’s a great workout, 4:28 for 1200 is speedy!

         

         

        Thanks, Flavio.  I take 3:00 to 3:15 rest intervals (walk 200m then jog 200m), which I think is more than most people do.  Because of my hamstring trouble, I haven't done any hills or track 400s or 800s recently, so the 1200s are my fastest workouts, and I think a little more rest helps.

        Post-1987 PRs:  5K 19:12 (2017); 10K 39:35 (Sept '19); Half 1:30:14 (March '19)

        2019 Goals: NO INJURIES, 30+ mpw (ok so far), Half<1:30 (almost), 10K<40 (yes), 5K<19 (no)

        dpschumacher


          Week three of base building.  Next week i start working in some light workouts to get some turn over.

           

          Keen Nice job!  Big PR.  Enjoy it.

           

          Flavio- Nice on the 16k.  Is that the longest one in a while?  I don't recall seeing much over 14k for a while from you.

           

          James-Intervals the bane of and reason for success of distance runners.

           

           

           

           

          Plan Actual Total Time Slowest-fastest mile/(Average) Notes
          8 8.24

          56:50

          6:58-6:49 (6:54) Felt good and smooth
          8 8.25 57:20 7:06-6:53 (6:58) Ran before long car ride + Striders (.5)
          8 8.23 59:26 7:25-6:56 (7:14) After 10 hours of driving between the previous run....took a long time to shake the legs loose and get moving
          8 8.19 57:11 :04-6:53 (7:00) This is probably my most even paced run in a while.  one mile to the next varied only a second or two. +.5 striders
          8 8.23 1:00:12 7:28-6:05 (7:19) Just felt horrible.  Late run (after 8 pm) just a really long day and a slog of a run
          14 14.01 1:42:06 7:54-6:57 (7:13)

          Friday run got worse Saturday.  8 am decided to go on group run at last minute.  Started really slow...steady 7 min in the middle and kept pace and started struggling at mile 10....last two miles just hit a wall and felt horrible.  Quick turn around with only a cliff bar between runs...just ran out of energy. This was supposed to be in the 6:40-6:50 range but just didn't have it

          11 11.17 1:15:57 7:00-6:32 (6:48)

           

          After plenty of sleep and food, just felt great.  I saw my time at 5 miles and realized i was moving much faster than my planned easy run so i just cruised to the finish since yesterday was so slow.

          65.8 67.5 Actual with striders      

          2019 Goal: Run every day

          2019 Goal: Get to 165 lbs

          2019 Goal: Get in shape to be able to run 2 marathons in 2020

          kimba


            Wait, I missed Keen’s result!  I don’t see it anywhere in the thread.  You guys are congratulating him on PR, but what was it ?!  Congrats, Keen!

            800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

             

            paul2432


              Kimba- Some of us follow each other on Strava so see early results that way (or just know each other’s real names and check the online results).  Unfortunately I don’t follow CK  or know his real name.

               

              Pretty good week for me although a bit unbalance due to feeling a little wiped out middle of the week and some area fires making it too smoky to run much.

               

              Monday - 5 easy TM

              Tuesday - 8 roads with 11 ~200m pickups.  Working on turnover and tip end speed.

              Wednesday - 5 easy roads

              Thursday - 3 easy roads

              Friday - 8.5 TM with som e tempo, although not quite as hard as my tempo the week before.
              Saturday - 15.5 easy roads, hot

              Sunday - 18.5 super easy roads

               

              Decided today that I’m going to do the LA marathon next year

              Marky_Mark_17


                Wait, I missed Keen’s result!  I don’t see it anywhere in the thread.  You guys are congratulating him on PR, but what was it ?!  Congrats, Keen!

                 

                I saw it on Strava and I was so pumped for him I had to spill the beans! I’ll leave it for him post the details on here.

                5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

                HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

                Up next: Bays Night of 5's 5000m, 20 Dec

                "CONSISTENCY IS KING"

                  Huge congrats to Jmac and Keen on their fast PB halfs.

                  Keen no need to doubt yourself anymore 

                   

                  Flavio I haven't found a replay yet but that is a cool story.

                  Looks like he has got some decent results 1.01 half in 2012.

                  Hes got a decent name too 

                   

                  Kimba yes most of us follow each other on Strava.

                  I've met and run with Mark but that was back when he was trying to break 90 mins for the half 

                  50+ PBs5k 18:29 Tauranga Parkrun May18   

                  10k 38.55 oct 19 strava run

                  " 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

                     

                     

                    Flavio I haven't found a replay yet but that is a cool story.

                    Looks like he has got some decent results 1.01 half in 2012.

                    Hes got a decent name too 

                     

                     

                    I keep thinking that if I add Bekele and Gebre to my name, maybe I'll run faster.

                    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.

                    dpschumacher


                      Solid thinking

                       

                      I keep thinking that if I add Bekele and Gebre to my name, maybe I'll run faster.

                      2019 Goal: Run every day

                      2019 Goal: Get to 165 lbs

                      2019 Goal: Get in shape to be able to run 2 marathons in 2020

                      dpschumacher


                        This is some solid miles. Especially on the weekend.

                         

                        Kimba- Some of us follow each other on Strava so see early results that way (or just know each other’s real names and check the online results).  Unfortunately I don’t follow CK  or know his real name.

                         

                        Pretty good week for me although a bit unbalance due to feeling a little wiped out middle of the week and some area fires making it too smoky to run much.

                         

                        Monday - 5 easy TM

                        Tuesday - 8 roads with 11 ~200m pickups.  Working on turnover and tip end speed.

                        Wednesday - 5 easy roads

                        Thursday - 3 easy roads

                        Friday - 8.5 TM with som e tempo, although not quite as hard as my tempo the week before.
                        Saturday - 15.5 easy roads, hot

                        Sunday - 18.5 super easy roads

                         

                        Decided today that I’m going to do the LA marathon next year

                        2019 Goal: Run every day

                        2019 Goal: Get to 165 lbs

                        2019 Goal: Get in shape to be able to run 2 marathons in 2020

                        kimba


                          Ah, yes, Strava.  I'm behind the ages with running tech.  Well good job, Keen!  I can't wait to hear the race report!

                           

                          Mick: glad to hear your dorsiflexion was good!  One thing I would definitely add, and I think almost all runners should do, is eccentric gastroc/soleus training.  The two videos below give good examples:

                          https://runnersconnect.net/how-to-strengthen-your-calves-and-achilles-to-prevent-injury/

                          https://www.youtube.com/watch?v=vwDZySFdseM

                           

                          The foot strength is important because they should be the first source of shock absorption, which requires them to have good mobility and muscle strength.  You also need good propulsive strength from the big toe - that contributes to the gastroc/soleus, and if the big toe strength is impaired, the gastroc/soleus complex will have to work a little harder, thus making them a bit more susceptible to strain.  Below are some good foot/toe exercises the ensure healthy, strong feet:

                          https://www.youtube.com/watch?v=2OOJ9AQ1AEg

                           

                          The foot video is a bit long.  I think the first 10 minutes is prob the most important if you're short on time.

                           

                          Hope that's not too overwhelming.  But really, we as runners could do a lot of good preventing foot and lower leg injuries by doing more preventive strengthening work in those areas.

                          800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

                           

                          paul2432


                            Kimba - I've been incorporating some stuff from Jay Dicharry's book Running Rewired.  Wondering what you as PT think about his book?  There is so much stuff out there on running form, it is hard to know what to trust.

                            kimba


                              Kimba - I've been incorporating some stuff from Jay Dicharry's book Running Rewired.  Wondering what you as PT think about his book?  There is so much stuff out there on running form, it is hard to know what to trust.

                               

                              Excellent resource!  He has lots of stuff available on the web, too.  Thanks for the reminder - anyone interested in foot health should check him out.

                              800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

                               

                              CommanderKeen


                              Aspiring Hobby Jogger

                                Thanks, all!


                                James - Great job with all the consistency.


                                Mark - Great week!


                                Marco - So much travelling! Must give you some good opportunities for a world-spanning running heat map, even if it's not ideal for training overall.


                                Flavio - I'll gladly be a HM rabbit for you! Especially since your shorter distance PRs are something I need to try chasing down. Also, you and Mick need to stop talking about being ancient at 39 y/o, that's not far away for me!


                                DPS - Nice week, especially with some of them not feeling so great.


                                Piwi - Thanks! That thought occurred to me yesterday - with that 5000m TT and the HM PR I can be pretty darn confident in my current running abilities, even when it means chasing a time that's quite a bit faster than what I've done before. It's a nice feeling.


                                DWave - I like the nameology theory.


                                SO excited about how my half went (1:24:16)! My legs didn't feel great most of last week (somewhat odd considering lack of mileage) but felt fine on race day. I guess I need to start working on a RR.
                                I finished October with almost 353.9 miles - my most ever, even with cutting out 20 miles or so for the mini-taper and race last week. That puts this August, September, and October as three of my four highest mileage months ever.

                                5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                                 

                                Upcoming Races:

                                Dallas Marathon 12/15