Sub 1:30 Half Marathon in 2020 (Read 403 times)

    That is cool !

     

    Jmac damn you should have practised poor hygiene 

     

    Zebano I only started watching NBA because of New Zealands only NBA player Steven Adam's. Hes very hot and cold though and cant shoot. He got a 3 pointer in a pre season game and I nearly cried my eyes out 

     

    Steve bloody nice tempo there good job. Yeah I should keep my paces slow but I'm finding it's more the distance that bothers my calf. I can get 30 mins in ok but after that it will ache so I have to pull the pin.

     

    Corey Haha yeah that distance is good.

     

    As we age vo2 decreases and we lose muscle so the more explosive shorter distances get harder first. I think this is why 40+ runners can still perform ok in the marathon.

    Plus older folks are mentally tougher.

    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 "      

     

    JMac11


    Taper Czar

      Jmac - had you been positive, would you have to quarantine yourself?

       

      No. There are two types of antibodies. The first type is when you are actively fighting an infection. The second type, which is what this test looks for, are antibodies that only form about 14 days after an infection and are the "memory" your body uses to fight off future infections.

       

      Pretty bummed because 20% or so of NYC has antibodies. Thought maybe I'd be part of that group. It's still amazing to me that 20% of the people living in this city already have had COVID. Then again, it's not surprising. If there's one thing I won't forget about this, it was passing by the 3 refrigerator trucks for bodies each time I made my way to Central Park for my run. Put the whole damn thing in perspective when you got upset about having to stay home when things were really bad.

      5K: 16:51 (8/19)  |  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 

      JamesD


      JamesD

        Another decent week for me.  The soft but uneven surfaces and frequent changes of direction on my new route seem to make it difficult for me to go too fast, so my easy runs are actually easy and my legs feel ok as long as I don't trip or step in holes.  My 2.5-mile “tempo” track run Friday went pretty well, though it was faster than what I think of as my tempo pace.  Like last time, my first lap was too fast (6:00 pace), and the rest were almost identical to each other (6:20 pace).  The calculators show a given track pace per mile as being equivalent to a somewhat slower pace on the road, so I may be around the right pace after all.  The main thing was that my legs felt ok after running in my new Reebok Pantheas.  

         

        Our local running club is holding a 5K next Saturday.  Runners preregister for start times, and up to 20 people will be allowed to start every 10 minutes.  There won’t be any water available on the course (yes, 5Ks here often have water on course, as it gets hot, and the walkers can be out in the sun for a long time).  Finishers will get plastic bags with snacks and a water bottle inside.  Finishers will be encouraged to leave.  Results will be posted online, and awards will be available at the local running store afterwards.  I’m not planning to run.  For me, the point of a race is to have people to run with, and unless there’s some sort of seeding, there’s almost no chance that anyone in my group of 20 would be at the right speed for me to run with.  Hope they get a good turnout, and that nobody gets sick.  Cases of the virus in our state seem to be increasing after our governor eased restrictions four weeks ago.

          

        Sun - off

        Mon - about 12.2 miles easy

        Tues - 7.7 easy

        Weds - 10.7 easy

        Thurs - off

        Fri - 6.1 at track including 2 @ 6:17/mile

        Sat - 7.6 easy

         

        Total - about 44.3 miles

        12/26/52-week averages - 41/39/35 mpw



        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

        2020 Goals:  35+ mpw, Half<1:30, 10K<39:35, 5K<19:30; Mile<5:40 (done)

          James that's great that a race is at least going to go ahead in one form or another. I reckon you should go in it and get this thread restarted as far as racing goes 

           

          I got in 46kms with a good finish to the week. Monday and Tuesday I took off after some calf ache at the end of last Sunday's run but Friday Saturday and Sunday I was able to run 9, 10, and 15km runs with no issues.

          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 "      

           

          Marky_Mark_17


            James - great news that they have figured out a way for a race to go ahead.  We still have tight limits on gatherings but if cases numbers continue the way they have been, that will progressively get lifted over the next few weeks I'd imagine.

             

            Piwi - positive news on the calf, good stuff.

             

            Me - all time record mileage week and I was pretty happy with how it went.  I tried to keep the easy stuff really easy and felt really strong during the 2 long runs.  Good track session on Saturday as well.  Some local guys are running a low key 10,000m event at the Lovelock Track on 20 June, so that will be fun, a lot of the quick masters guys are running like Nick Moore and Greg Darbyshire so should be a fun hit-out.

             

            Weekly for period: From: 18/05/2020 To 24/05/2020

            Date Name Distance
            in km
            Duration Avg Pace
            per km
            Elevation Gain
            in m
            18/05/2020 All kinds of struggle after doing weights for the first time in almost 2 months 8.16 00:38:30 04:43 147
            19/05/2020 Long line of vans at the courier depot 14.02 01:05:08 04:39 169
            20/05/2020 Stunning almost-winter morning 13.03 00:55:53 04:17 86
            21/05/2020 The Double Album Long Run, Episode 1: Nine Inch Nails - “The Fragile” 26.24 01:59:56 04:34 284
            22/05/2020 Recovery cruise 8.03 00:39:09 04:53 143
            23/05/2020 Stretched the legs out a bit 11.16 00:41:47 03:45 11
            24/05/2020 Nothing like finishing a long run going up Upper Harbour Bridge into a screaming headwind 26.49 02:00:05 04:32 268

            Total distance: 107.12km

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

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

            Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

            Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

            "CONSISTENCY IS KING"

            watsonc123


              Mark - really nice week.  You have a lot of elevation in your runs, I guess it's just a reflection on Auckland being a bazillion small rolling hills.

               

              James - nice week.  I'll do the race.  You never know when you'll get another chance.

               

              Rune - if you're struggling with double legged swiss ball curls, and you've got an injury, I really think you should get it checked out.  I'm doing single leg, 3 sets of 12, which are moderately hard.  Plus some other excercises.

               

              I get my biggest run of the year in today, and biggest week.  Hamstring was pretty good.  The intervals on Wednesday were a reasonable pace and were as planned definitely not all out.  I think I could do a 10km in about 42:30 right now.

               

              Weekly for period: From: 18/05/2020 To 24/05/2020

              Date Name Distance
              in km
              Duration Avg Pace
              per km
              Elevation Gain
              in m
              18/05/2020 Evening Run 5.01 00:26:35 05:18 23
              19/05/2020 Evening Run 3.13 00:16:02 05:07 6
              19/05/2020 Hamstring Rehab Work - Phase 4 0.00 00:50:00 00:00 0
              20/05/2020 Afternoon Run - Incl. 6 * 800m Moderate Intervals 10.41 00:49:10 04:43 32
              21/05/2020 Evening Run 2.91 00:16:03 05:31 7
              21/05/2020 Hamstring Rehab Work - Phase 4 0.00 00:50:00 00:00 0
              22/05/2020 Morning Run - Incl. 3 * 200m Strides 6.50 00:32:54 05:04 18
              23/05/2020 Afternoon Run 2.91 00:16:14 05:35 16
              23/05/2020 Hamstring Rehab Work - Phase 4 0.00 00:50:00 00:00 0
              24/05/2020 Afternoon Run 15.33 01:14:48 04:53 45

              Total distance: 46.20km

              PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

               

              40+ PRs: 5km 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

              flavio1980


              King of taper madness

                Jmac - cool, America is already doing the more advanced test as expected.

                Italy is still doing the old one.

                If you test positive you have to go into quarantine and do a covid test to check for a current infection.

                 

                I guess you can sleep well cause the odds of you being run over by a car far exceeds the odds of you suffering any consequences from covid.

                 

                James - +1 for racing that 5k. You’ve got to take any chances, if anything so we can read a race report.

                 

                Mark - that 10_000 is a great way to test your fitness, I can’t wait for the race report.

                 

                Watson - awesome! on the way back!

                 

                me - a nice week on the way back. All easy while I wait for the tendons and muscles to recover some pop.

                Weekly for period: From: 18/05/2020 To 24/05/2020

                Date Name Distance
                in km
                Duration Avg Pace
                per km
                Elevation Gain
                in m
                18/05/2020 Morning Run 4.69 00:25:01 05:20 5
                19/05/2020 Morning Run 5.82 00:30:00 05:09 22
                20/05/2020 Morning Run 4.41 00:22:00 04:59 8
                21/05/2020 Long Run 😁 my muscular endurance is gone. Aerobic endurance is just fine 9.46 00:47:00 04:58 27
                23/05/2020 Morning Run 3.81 00:19:57 05:14 17
                24/05/2020 Morning Run 7.86 00:39:59 05:05 32

                PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Strava Segment Crown Stealing

                Tool to generate Strava weekly

                darkwave


                Mother of Cats

                  James D - I would be all over a race like that, if they offered it here. On a separate note, I have never heard of the Reebok Pantheas....

                  marky_mark - curious why you did 2 long runs so close together. Just how it worked out?

                  watson - great progress - good to see you coming back

                  flavio - I think the muscular endurance will come back quite quickly. The body rebuilds far faster than it builds.

                   

                  ***

                   

                  my week:

                  35 miles
                  M: Streaming yoga and leg strengthwork
                  T: Streaming yoga and upper body weights/core
                  W: 4x0.5 mile jog outside with 1 minute walk, streaming yoga, 2x1 mile jog on treadmill with 1 minute walk, streaming yoga.
                  Th: 4 miles easy (9:13) on treadmill, 3 miles very easy (8:57) on treadmill, and streaming yoga.
                  F: Streaming yoga and upper body weights/core.
                  Sa: 7 miles easy (9:01) on treadmill, streaming yoga, and 3 miles easy (8:55) on treadmill.
                  Su: 12 miles on treadmill, including 8 fake Iwo Jima hills (slower speed on treadmill than the norm). Followed with some leg strengthwork, and then 2 miles easy outside (9:15), followed by streaming yoga.

                   

                  It feels really odd to not be listing any aerobic training besides running at the top.  No swimming, pool-running, walking, cycling.  Just feels odd.

                   

                  Coming back well.  Did most of my runs on the treadmill once again - essentially in the immediate area around my house it can be challenging to maintain social distancing while running.  The trails are crowded unless you get started before 7 am; the sidewalks are narrow, and I'm uncomfortable running on streets since vehicles are not always giving room to runners (and I also have some lingering anxiety issues from last November about having vehicles get too close to me).    Plus, I'm working right now on pushing evenly from both legs when running, and it's easier to work on that on the treadmill (where I can glance at my Garmin to check ground contract time balance regularly).  I did make a point of doing a shakeout on Sunday outside just to maintain some feel for running outside.

                   

                  The other advantage of all the treadmill running when coming back from the foot thing was that I could just shut things down the moment things felt off while running.

                   

                  Looks like the governor of my state in the US (Virginia) may be issuing a mandatory masks order on Tuesday.  I have no issue with that in general, but I am hoping it excludes outdoor exercise where distancing is maintained.  If it ends up being similar to some of the orders in Massachusetts, with masks required whenever outside, then I'll be 100% on the treadmill.  I've tried numerous times to run with some sort of face covering (be it a balaclava during the winter or a pollen mask during the spring) and I've never been able to.

                  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


                  Making a comeback

                    Mark- Nice week and mileage.  Super jealous you can even think about running a race/time trial with people.

                     

                    James-Nice week and tempo.  Have fun in the 5K.  Again very jealous.

                     

                    Watson-Way to keep fit despite injury is great.  Awesome to you really getting that hamstring rehab work done.

                     

                    Flavio-always a good feeling to be able to run normally again.

                     

                    DW-Yea.  The prospect of running with a mask is pretty bad.  Although, i am really going to have to do early runs because even my low traffic running areas are getting pretty busy now that the weather is back up in the 70s.

                     

                    My week. 92 and change miles.  Everything was pretty good, except todays run which even at 7:50 still didn't feel super recovery.  it was almost all on soft and somewhat loose surfaces which has been helping my knee work on stabilization.  It was also the hottest it has been all year and pretty humid.  About 15 degrees hotter than anything i have run in so far.

                     

                    <colgroup><col width="60" /><col width="73" /><col width="82" /><col width="108" /><col width="461" /></colgroup>
                    M 18-May 9.02 1:10:09 Running really slow felt good, so I kept it slow. Lunch run, Pike island.
                        5.01 0:36:31 Easy w/ 6 x 100m strides. nokomis out and back. legs feeling a little better.
                    T 19-May 11.13 1:23:20 Easy Skipped strides as early morning hammies were a bit tight.
                    W 20-May 12.06 1:23:53 4 x 1mi in 5:40-5:50 w/ 800m recovery w/ 3mi w/u & 3mi c/d.... Lost focus on the last mile repeat. Got 3 laps in and realized i was running slow. Picked it up the last .25. Ran it on the track, so they were all true miles, the 800 were 9m short due to starting the next mile. 5:38.8, 5:42.2, 5:41.8, 5:47.9
                    Th 21-May 12.46 1:33:24 Felt really good. Easy run on the softs paths of Fort snelling, but ended up long due to trails being shut and having to turn around. Mixed in 6x100 striders in the last mile to make up fo the skipped ones on tuesday.
                    F 22-May 11.44 1:24:13 Felt Ok. Was frustrated so it was a good mental cleansing after an annoying work day. I did 6x100m after i stopped my watch because Julian wanted to talk for a bit after I got back from run and was in the front yard. (.5 extra)
                    Sa 23-May 20.09 2:15:45 14mi easy @7:00 followed by 6mi fast finish @ 6:10-6:15/mi. This went pretty well. Just took some gatorade at mile 14 and few cliff bars for breakfast. Ran this at 11 am. Mix of cloudy, sunny, humid, and downpour of rain. In summary quite a run. 6:14, 6:18, 6:14, 6:09, 6:14, 6:14 on the end, none were painful...but they did not feel great.
                    Su 24-May 11.01 1:26:18 This was hot (77) humid and just a slog. Ran pike both directions. Just kept slowing down to make it recovery. Felt every mile of yesterday's run today. Need to stick to those cool morning runs. Woof

                    2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

                    2020 Goals:

                    5k:16:30

                    HM: 1:18:00

                    Marathon: 2:45:00

                    New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**

                    SteveChCh


                    Hot Weather Complainer

                      Steve - we need a live stream of your TT. It'll keep you honest. Your family should set something up.

                       

                      Ha, I've told my girlfriend she only needs to be there from the 45 minute mark.  I'm also hoping she'll give me a ride back into town after I go home and shower so I can support my mate as he battles through 4+ hours for the full marathon (and drink beer while I do it - maybe bourbon if it's too cold).  His wife said "not only am I not going to stand in the cold for 4 hours, I might go away for the long weekend".  I guess I could prop my phone up in my car which will be parked about 3 metres away from the path.  I could stream via a public facebook page or youtube but the question is, is anyone going to sit and watch it to see me run past every 10 minutes or so?

                       

                      Is anyone interested in a Zoom call?  I was thinking next Monday NZ time as it's a public holiday.  We could do it a bit earlier for those with an 8pm bedtime.  Perhaps 10am or 11am NZ time (6-7pm Sunday Eastern time).

                       

                      watson, darkwave, flavio great to see you all on the way back.  watson, sounds like a shakey start to the week, quite a strong earthquake up there?

                       

                      It's raining here for the first time that I can remember, but it's not too cold, might be nice to run in the rain for a change.  My knee was very sore from Tuesday- Saturday but has improved with some taping and icing.  It's slightly swollen and not as mobile as usual.  I'm not sure what caused it as it became sore on a rest day.  No impact on my running so far.

                       

                      mark - Only 6 days out, the forecast remains perfect.  About 5 degrees with light winds.  It's not too late for you to come and join the party!

                      PB:  Christchurch 2016 1:29.25

                      Recent Races:  Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                      2020 Planned Races:  South Island Half-Marathon, August 2.  Cherry Blossom 10km, September 13.  Queenstown Half-Marathon, November 21

                      Marky_Mark_17


                        Watson - nice, it's good to see you building the mileage back up again!  Yeah it's amazing how the elevation adds up, there's really only one or 2 big hills in that Sunday run, the rest was all little rollers.

                         

                        Flavio - yussss comeback trail!!

                         

                        DWave - yeah a mandatory masks order would be a real issue for outdoor exercise.  I get why you might require it on public transport but when you are out running and maintaining distance it seems excessive.

                         

                        Re the double long runs, my coach will throw in a double long run week from time to time when we're trying to up the mileage.  It's not a regular thing (yet) but it's helped kick my endurance up a gear in the past.

                         

                        Steve - its race week for you!!! Can't believe how perfect that weather forecast sounds haha.  I'll probably run a decent long one on Sunday but no TT for me.

                         

                        DPS - ha I run a record week and I still only ran a few more km than you ran in miles!  You are a machine right now.

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

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

                        Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                        Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                        "CONSISTENCY IS KING"

                        JamesD


                        JamesD

                          James D - I would be all over a race like that, if they offered it here. On a separate note, I have never heard of the Reebok Pantheas....

                           

                          Not doing the 5K (which is in two weeks, not next weekend, btw - my mistake).  I finished a cycle with my mile time trial four weeks ago, and it feels like I've just started my base period.  Biweekly short tempos and occasional strides are enough fast running for me for now.

                           

                          There was a thread on LetsRun about the Panthea a few weeks ago that you can find by searching.  It linked to a Doctors of Running review, and I think I've seen another review somewhere.  The Panthea seems like a light daily trainer somewhere between the Forever Floatride Energy (it's lighter - though I don't think the FFE is heavy - and has Pebax rather than TPU foam) and the Run Fast (it's a little heavier and has a little more cushion).  To me, it feels more similar to the Run Fast than the FFE.  Fwiw, I ran tempos two weeks apart in the FFE and the Panthea and was 5 sec/mile faster in the Panthea with similar effort.  The first time I walked around in them, my knees were sore afterwards, but I have lots of random aches and it might have been a coincidence; I didn't have any trouble when I ran in them or afterwards.  The upper is relatively thick, and some of the reviewers thought it might get hot.  I didn't notice any heat, but heat doesn't bother me like it does some people.  I got my pair for under $80 on Reebok's website during a Mother's Day sale.  Their website has frequent 30%-off or 40%-off sales around holidays, but the downside is that it doesn't promise free returns if you're not in the loyalty program.

                          Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

                          2020 Goals:  35+ mpw, Half<1:30, 10K<39:35, 5K<19:30; Mile<5:40 (done)

                          dpschumacher


                          Making a comeback

                            Mark- as of today I am completely toast. Intensity is going down starting Monday. Pace and workouts and distance are going to slow a little for 2 weeks and them taper for 2 weeks.

                            2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

                            2020 Goals:

                            5k:16:30

                            HM: 1:18:00

                            Marathon: 2:45:00

                            New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**

                              Steve yes I'm keen for a zoom call at whatever time suits.

                               

                              DP I saw that monster longrun with fast 6 mile finish amazing. 7.50 pace would be fast for me as recovery but probably about right for you.

                               

                              Started monday with easy 6 miles and no soreness.

                              Coach Calbears has me on a 5 week 5 min to 5.40/km pace schedule. How much should I be paying for this coaching 

                              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 "      

                               

                              dpschumacher


                              Making a comeback

                                It was likely too fast for me....I should have just stayed above 8:00 but I got going a bit on the down hills. But I was slapping loudly going down which was not great on my quads.

                                2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

                                2020 Goals:

                                5k:16:30

                                HM: 1:18:00

                                Marathon: 2:45:00

                                New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**