Forums >Racing>Sub 1:30 Half Marathon in 2018
JMac - yeah sorry when I said a little above HMP, I meant a little faster than HMP. It is a tough workout. But I daresay probably not as tough as those 3x2 or even 4x2 you mentioned - that's really brutal.
Keen / Piwi - yeah I am a big fan of having run the course or at least part of it. It's not always possible if the race is out of town, but I find when you know the course it allows you to just focus on the run and not worry about the course and making sure you don't accidentally take some dumb wrong turn. It can be easy to do if the signage or marshalling is not great. I lost 30 secs or so on Orewa this year due to not concentrating (they had changed the course from last year and it is pretty technical), and saved Gene Rand from a wrong turn there the previous year (he ended up beating me for 3rd too haha). Can easily see how it could happen on some other local courses like Devonport and North Shore too.
Piwi - I'm looking forward to seeing how you go at Parkrun! There are a couple round me, but still 20-30 mins drive (Orewa or Cornwall Park). I've thought about doing Orewa as there are usually some fast dudes up there like Mark Boyce, Dan Shaw and Brad but can't get there and back before Daddy Day Care duties on Saturday.
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Intl. correspondent
Piwi - Mo told reporters his bottle looked similar to somebody else’s so this other guy was picking up his bottle heh. It’s amazing how many things can go wrong in a marathon.
21C is no weather to be running marathons, I know that very well.
It’s awesome that they let you run on the track. There’s a multi million dollar track nearby at the university campus but it’s only for students.
Last but not least, I’m happy to see you with the drive to compete again, young lion!
Fast people - Damn you guys run some nasty workouts, no wonder you can run so fast!
Rune - fine, you are good for now. But we’ll be watching you to make sure you don’t mess with the birds haha. This reminds me of a video of a red head black bird that was attacking runners near a bridge, it was hilarious (to watch, I’m sure it was not fun to the runners).
me - satisfying workout today in warm temps 21c+, 3km warm up, 10K in 41:32 (4:09 pace) + cool down. This is supposed to be a pace predictor and since I'm 10 days out I don't think I can get much better. Maybe I have a 1h28 in me, which is going to be another step in the right direction.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
Flavio great workout, it will be awesome if you go sub 1.30 so soon after your latest comeback.
Young lion ? You mean old pussycat right
Those " arm warmers " Mo was wearing were I think supposed to help wick sweat away or something techy like that but I think bare arms would be better.
Mark those Parkruns are free right ? How do they make money ?
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
Piwi - yeah I believe they are free, I think they're just volunteer-run 'turn up and have fun' type events.
Flavio - that was a nice workout!
Me- in non-running news, I went to see Avengers: Infinity War yesterday. I don't know how many here are into the Marvel films, but it was awesome. I still wish I could run as fast as Captain America haha.
3 x 12 minutes are cruise intervals - although the 3 minute easy running in between is a bit longer than normal.
Flavio - I know what it's like not having run sub 90 for a while. The last time was September 2016, which is actually my PR.
Got back from holiday yesterday. Only managed 3 x 6km runs in the last two and a half weeks. Got in a 8km this morning. Will be training properly. I will either race the half at Christchurch (3 June) or Wellington (1 July)..
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
Cobra Commander Keen
4 easy today; thankfully the taper is almost over! Does anyone else have a bigger appetite during taper than heavy training? Probably taking the day off tomorrow rather than an easy ~2 miles. Looking forward to watching DD1's soccer game in the morning.
5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22
Upcoming Races:
OKC Memorial 5k - April 27
Bun Run 5k - May 4
RIP Milkman
My appetite for injuries does increase during tapers, yes. Food, no.
Good luck in the race! Will be checking Strava for results. How's the weather looking?
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Thanks!
The forecasted temperature just took a jump - from ~52F/11C to ~59/15C at race time, ~10MPH/16kmph wind (tailwind first half, headwind second half-ish). I was mostly fine with the first, but the new forecast is certainly warmer than I'd like. Here's hoping that my recent hours on the treadmill in a hot garage help out.
Keen good luck. Those temps should be good but I guess you are coming out of winter. Trust your training. Slightly faster with tailwind and slightly slower with headwind.
Good luck this weekend Keen!
Flavio - That's a solid workout right there. If you look at this workout on Strava you can see another bird I was being nice to
Mark, Piwi - I've done a local Parkrun a couple of times and it's all free and seems to be completely volunteer run. Pretty cool concept if you ask me, and a good way to check your 5k pace whenever you want to.
Watson - Agree with the workout type. Hope you come back strong to be ready for your upcoming race(s).
I finally ran with some speed yesterday and did a 15x1/1 fartlek workout. 6:12 (3:51) average pace on the fast segments, 7:57 (4:56) on the slower ones. Also had a couple of unscheduled stops in between (I might go to the doctor to figure out if I need to do something with my stmach...). Now my left foot hurts a bit (upper, outside part) but I think it's still good for a run this afternoon.
5k: 20:32 (1/17) | HM: 1:34:37 (2/18) | FM: 3:31:37 (3/18)
Getting back into it
Watson - good to see you back
Keen- all the best for the race, looking forward to seeing how it goes!!
Good luck to Keen. I always prefer the headwind to start, and come home with the tail wind.
JamesD
Keen - Good luck!
My week went pretty well. Wearing the Pegasus for 3 days instead of the Ghosts seemed to help my knee. The Ghosts have about 350 miles on them, so maybe they're starting to wear down. Or maybe it's just been a couple of weeks since I had to stand up for too long. Also lengthened my long run a bit, got back to swimming after a few weeks off b/c of my sinus infection & did my first faster-than-moderate work since November, a mile at tempo effort that felt ok. The weather is still pleasantly cool in the mornings -- 50s F/10-14 C -- so I'm enjoying it before the heat & humidity arrive.
Sun - off
Mon - 10.9 miles easy to moderate
Tues - 6.6 easy to moderate
Weds - 20 minutes swimming; surprising how tired I feel the rest of the day after swimming
Thurs - 6.7 including 1 @ tempo effort @ 6:30
Fri - 6.6 easy to moderate
Sat - 6.6 easy
Total - 37.4 miles
YTD average - 30 mpw
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
Rune nice job on the fartlek. OKC are out thankfully as its been a rollercoaster ride !
Watson good to see you back at it.
James I get new Pegasus on wednesday. great shoe.
My week
Weekly SummaryMonday, Apr 23, 2018 thru Sunday, Apr 29, 2018
Good volume this week. I feel skinnier and am eating more. Calf injury turned out to be nothing much at all lower right leg was sore towards the end of my long run today. Was good to do a VO2 max workout. Will do another this week.
James - nice week. I have found the life of shoes for me to be anything from 400km to 800km depending on the shoe. I am quite stompy sometimes so that doesn't help either.
Piwi - nice week. I pipped you on the long run but you got me on the overall volume haha.
Me - I had a pretty decent week. I did back-to-back-to-back workouts Tues-Thurs, felt fine at the time but it caught up with me a bit at the tail end of today's long run during the dreaded climb back up from Hobsonville up Upper Harbour Drive. A big storm blew through on Saturday so it was pretty windy and wet that day, but it went through pretty quickly so the weather was good for today's long run.
M: weights
T: 12.9km with short sharp efforts
W: 13.1km incl. 2x800m @ mile pace / 400m rest
Th: 12.5km with hill reps
F: weights
S: 14.3km with negative split
S: 23.1km long run
Total: 76km