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

Marky_Mark_17


    Piwi - what sort of watch are you using? If you have a Garmin you can just connect RA to your Garmin account and it will sync your runs automatically (you still need to 'save' them in RA but they will be there ready to save).

     

    Watson - nice week and smart to build up the mileage again gradually.  In hindsight I should've been a bit more conservative building back up after the marathon.

     

    Flavio - I am generally OK up to about 14-15C and then it starts getting more difficult.  It has regularly been 20C+ over the last week even at 6am, definitely affects me but less than I remember it affecting me last summer.

    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"

    jaimegu


      Hi, all,

      JMac:  Welcome back.  Best wishes for a prompt and full recovery

       

      Watson:  Good week. Smart on your side to learn from previous experiences (I wish I was like that)

       

      Flavio: Massages, hot creams… Do they help?

       

      Piwi: Nice week, with great variety and meeting another thread member. Deserved rest

       

      Mark: Where in Canada will you be?  This season is only good if you come for skiing

       

      James:  Speedy recovery for you.

       

      Keen: I usually do my own plans, based in the standard Tempo, Intervals, Long Run, doing 4week cycles. This time I was looking at Daniels, but so many setbacks in last weeks I decided to continue my own thing, at least for now.

       

      Me: Another meh week.  This time was a sudden cold that started hitting on Wednesday and I still feel the effects. Apart from below activities, I shovelled for almost 4 hours after a snow storm hit us on Saturday.

      I registered for Hampton Half in Hampton Beach, NH on March 4.  Goal A is sub 1h30, Goal B is PR (1:28:30).  However it’s a tune up race

       

       

       

      Weekly Summary
      Monday, Jan 08, 2018 thru Sunday, Jan 14, 2018

      <tfoot> </tfoot>
      Day Miles Pace Description Link
      Tue 9.4 6:52 Tempo 8k@4:13 strava
      Wed 7.8 8:13 13km@4:54 not so easy strava
      Thu 3.7 21:27 Indoor soccer... Started to feel sick strava
      Sun 14.3 8:27 Long Run after a 3-day flu strava
        35.2 9:21    

      CommanderKeen


      Cobra Commander Keen

        Thanks for the training plan feedback so far, keep it coming if possible. Two votes for Daniel's so far, so I may see if I certain pick that book up tomorrow after dropping DD2 off at school.

         

        I managed a pretty decent week last week. I think I'm getting the hang of balancing running with being a father of 3. The treadmill definitely helps.

         

        Weekly Summary
        Monday, Jan 08, 2018 thru Sunday, Jan 14, 2018

        <tfoot> </tfoot>
        Day Miles Pace Description HR Link
        Mon 6.3 8:16 4 hawks, 2 drivers texting, and trying out the new 🐇 shorts. 147 (75%) strava
        Tue 7.3 8:26 One pair of glowing eyes hiding in the trees. 146 (74%) strava
        Wed 8.3 8:04 3 hawks, lots of wind, & one incredulous farmer. 153 (78%) strava
        Thu 7.5 8:00 Way too much wind and not enough degrees. Stop! Treadmill time! 140 (71%) strava
        Fri 9.1 7:23 2x 2mi @LT on hills 154 (79%) strava
        Sat 10.3 8:13 Only by the light of the oil rigs. 139 (71%) strava
        Sun 1.6 7:45 Rounding to 50 for the week. 139 (71%) strava
          50.4 7:59

        5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

         

        Upcoming Races:

         

         

        Marky_Mark_17


          Keen - really nice week.  Funny how you get tempted to round up (I did that in June last year to hit 400km for the month!).

           

          Jaimeyeah we are going to Big White, BC.  I snowboard and the wife and inlaws ski.  Luckily my sister-in-law's partner also snowboards so I'm not the only boarder!  Looks like the snow has been pretty good up there so far this year.  We were tossing up between Aspen and Big White, I pushed pretty hard for Big White which turned out to be a great call as the snowfall in Colorado has been terrible so far this year.

          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've been kind of off the running grid.  Feet are a little better.  Rib is getting there.  I got two runs in this past week.  I am running easy this week and starting a 15 week HM plan next week.  I've also decided to go back to my inserts.  The two issues I'm having (PF and cramping in lower calf) all seem to indicate (from googling) an issue with insufficient arch support. I do have flat feet so I'm putting by orthotics back and see how it goes.

             

             

            <tfoot> </tfoot>
            Day Miles Pace Description Link
            Sat 3.2 8:42 Testing out some nags and injuries - 1st outdoor run in almost 3 weeks strava
            Sun 6.6 8:36 Lunch Run strava
              9.8 8:36

            Personal Bests: 5k 19:43 (04/2017), 10k 43.24 (10/2016), Half 1:33:18 (10/2017), Full 3:32:47 (05/2017)
            2018 Targets: 5k: sub19, 10k: sub41, Half: sub90

            watsonc123


              Keen - good week.

               

              Jamie - good week

               

              Mark - yeah, it is really easy to overdo intensity and/or volume coming off a layoff or marathon.

               

              Piwi - I presume it is Victoria university?  Otherwise it is the Wellington Massey campus?

              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

              JamesD


              JamesD

                A boring week back after 10 days sick, but it feels good to be back in a routine.  I'm still coughing a good bit, and it was unusually cold for this area (lows 21/-6, highs 40/5), and we even had our once-every-four-years snowfall, so I stuck to our apartment building's treadmill.  This gave me a new appreciation for the dedication of those of you who use treadmills regularly.  It was easy to stick to a slow pace, though, and I did manage 5 (short, easy) days in a row, which may be the first time I've done that.  Looking forward to getting outside again.

                 

                Sun - off sick

                Mon - off sick

                Tues - approx. 4.5 miles treadmill very slowly

                Weds - ~4.5 treadmill easy

                Thurs - ~4.5 treadmill easy

                Fri - ~4.5 treadmill easy

                Sat - ~4.5 treadmill slightly less easy

                 

                Total - 22.5 miles

                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

                watsonc123


                  James - get well soon.

                   

                  My week was good.  Added 4km over the last week, knee felt good, apart from a little sore at the end of this mornings run.  Also added 1km to Thursdays tempo.  This week will be a cut-back, as I'm moving this coming weekend.

                   

                  <tfoot> </tfoot>
                  Day Miles Pace Description Link
                  Mon 5.0 8:27 Evening Run strava
                  Tue 5.1 7:52 Morning Run - Incl. 5 * 400m circa 10k pace strava
                  Thu 6.4 7:31 Lunch Run - tempo 4.0km-8.0km strava
                  Fri 5.4 7:59 Morning Run strava
                  Sat 5.0 7:56 Afternoon Run strava
                  Sun 9.3 8:08 Morning Run strava
                    36.2 7:59    

                  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

                  CommanderKeen


                  Cobra Commander Keen

                    Lots of treadmill time this week. My watch has had cadence lock issues on the treadmill, so HR for some runs shows higher than it should be. Wearing my old HRM fixes that, but I do need to get a new one that will connect to the treadmill.

                     

                    Monday, Jan 15, 2018 thru Sunday, Jan 21, 2018

                    <tfoot> </tfoot>
                    Day Miles Pace Description HR Link
                    Mon 8.6 8:13 Treadmill feature: John Wick Ch 2. With a pencil! Who does that? 141 (72%) strava
                    Tue 4.8 8:25 Single digits even in the garage. No wind chill, though! 149 (76%) strava
                    Tue 5.0 8:06 Tread double. I have got to start getting up earlier. 155 (79%) strava
                    Wed 3.9 8:22 So much for trying to get up earlier. 146 (74%) strava
                    Wed 5.1 7:59 Treadmill album: Jason Boland & the Stragglers: Live at Billy Bob's Texas 136 (69%) strava
                    Thu 8.1 7:25 1 up, 3 @ MP, 2 @ HMP, 1 @ LT, 1 down 152 (78%) strava
                    Fri 8.1 7:59 Treadmill album: Queen - Live Killers 135 (69%) strava
                    Sat 13.2 8:17 Unintentionally exploring new roads. 4 hawks, 2 deer, and one covey of quail. 147 (75%) strava
                      56.8 8:03

                    5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                     

                    Upcoming Races:

                     

                     

                    kkittenkat


                    English Villian

                      Hey guys,

                       

                      haven't forgotten you! Just had illness on injury, but coming out of the flu now.

                        James and kk - I have all been battling illness as well. Makes for a tough running week.  But mine is self-inflicted.  I'd long been toying with the idea of going keto.  I have heard some endurance runners having great success on it and it appeals to me for other reasons.  This week has been the "keto flu." It's kind of a blessing in disguise because it has forced me to go very slow on my runs which is helping my PF, getting used to my orthotics again and getting the lower right calf niggle feeling a bit better.  It's also putting my actual HM training off for another week or two... but I did a 12 week program for my PR so my planned 16 weeks isn't completely required.  I'd like 13-14 minimum.  But first I need to get back to 40mpw easy without issue in the next week or two.

                         

                        Watson - good week!

                         

                        Again, my week was low because of keto flu.  But I am coming out on the other end feeling pretty good. And after 30-60 days I plan on switching to Target Keto which will incorporate large amounts of carbs before workout runs. Also - the high HR is definitely one of the symptoms!

                         

                         

                        <tfoot> </tfoot>
                        Day Miles Pace Description HR Link
                        Mon 4.5 8:47 Evening Run 0 (0%) strava
                        Tue 6.8 8:47 Fartlek 0 (0%) strava
                        Wed 3.1 10:00 Snowstorm jog 164 (88%) strava
                        Thu 5.0 9:23 Easy Run - Keto flu causing need for walk breaks 166 (89%) strava
                        Sun 4.4 9:15 Easy 5 plus 10ST (10x100m with 100m walk rests) 0 (0%) strava
                          23.8 9:08

                        Personal Bests: 5k 19:43 (04/2017), 10k 43.24 (10/2016), Half 1:33:18 (10/2017), Full 3:32:47 (05/2017)
                        2018 Targets: 5k: sub19, 10k: sub41, Half: sub90

                        flavio80


                        Intl. correspondent

                          ...

                          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


                            James - good to see you are back in action again.

                             

                            Keen - nice week and good to see you are able to keep the mileage even with an extra little one to look after.

                             

                            KK - hope you're feeling better soon and can get back in action!!

                             

                            Me - moderate week which looks bigger due to the time zone change.  I had a speed workout the day we flew out where I arbitrarily decided to try and set a 1000m PR and run a sub-5 minute mile.  Well, I did a 1000m PR (2:54 - a 10 second improvement!), and then after 2km rest ran exactly 5:00 for the mile!  So, I'll give it another shot once I'm back, this time I'll hit the mile when I'm fresh.  I get some sort of weird enjoyment running hard track workouts pre-dawn with no-one else around.

                             

                            Anyway managed 6.4km here at Big White in Canada the day after we arrived. Hard work running on soft-ish snow at altitude with some long hills!  I won't be doing big mileage while we are on holiday but will do a bit so as not to lose too much fitness.

                             

                            M: weights, 5.1km recovery

                            T: 12.1km easy

                            W: 16.7km with 2x ramp-up intervals

                            T: weights

                            F: 15.1km easy (made harder by very shifty crosswind!)

                            S: 10.3km track workout w/ 1km PR (2:54) and 1 mile PR (5:00)

                            S: 6.4km

                             

                            Total: 65.7km

                            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"


                            running metalhead

                              Enric Martinez, 53, Hilversum, the Netherlands

                               

                              Hi All,

                              I'm new to this thread but an old RA user. My best time in a 13 miler until now was 1:30:08 in 2012 :

                              Official Results Mizuno Halve Marathon, A'Dam 2012 

                              After a few years doing  trail ultras and a very frustrating 2017 I decided that I wanted to feel some speed again after DNFing at two races in a row (One because of heat and the second one because I bonked). So that I got my ass back to the roads, got myself a couple of pairs of flats, set up a Pfizinger-based plan and  there I go.

                              I am going to run and race a few half marathons this year:

                              - Egmond ( 14 januari )         1:41:40  (first  race of the year, hybrid trace with some trail parts)

                              - Twiskemolenloop ( 4 maart )       
                              - 3Bergenloop Halve ( 10 maart )   (also hybrid with a few hundred meters of climbing)
                              - Leiden Marathon Halve ( 27 mei )  Final Attempt

                              In between I also run the Rotterdam Marathon with the aim set on 3:30 and a second attempt later in June to beat my PR and a few 10 - 15K in between.

                              I'll post the weekly stats next Monday, for now I have 84 km to run with a 30km run on Saturday. 

                               


                              - Egmond ( 14 januari )            :  1:41:40 (21K)
                              - Vondelparkloop ( 20 januari ) :  0:58.1 (10K but did 13.44!!!)
                              - Twiskemolenloop ( 4 maart )  :   1:35:19 (3th M45!)

                              - Ekiden Zwolle (10K)   ( 25 maart )
                              - Rotterdam Marathon ( 8 april )
                              - Leiden Marathon Halve ( 27 mei )
                              - Marathon Amersfoort ( 10 juni)

                              watsonc123


                                Keen and Mark - good weeks.

                                 

                                Enric - welcome.

                                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