Sub 1:30 Half Marathon 2021 Edition (Read 448 times)

Marky_Mark_17


     

    Now THAT is a hard workout. Makes my stomach queasy just thinking about that last interval.

     

    I've run it as a peak workout a few times, definitely a tough one.  No way I'd be hitting that more than once every few months!

    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"

      Jmac 8x1k@5k pace is a beast of a workout even with 2.30 recovery. You must be in great shape. I rarely try 6x1000s these days as it leaves me yawning the rest of the day.

      I would rather the 10k workout Flavio is doing as long as the recovery between intervals is over 4 mins.

      But I'm an old man 👴

      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 "      

       

      flavio80


      Intl. correspondent

        It was 9x1k with 90s recovery.

        However, it was around 10k pace. You guys must be thinking of 5k pace.

        Jmac’s 8x1k @ 5k pace is significantly harder.

        Mark’s workout 4x8 min @ 10k pace is also significantly harder.

         

        Do note there’s a good distance between my 5k and 10 paces (12s/km or 20s/mi).

        It was not as aerobically challenging running it at 10k pace. Very doable.

        I ended up averaging 3:45/km 6:00/mi, way better than I thought.

         

        Ah, the niggle seems to have gone away for now. phew!

        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

        SteveChCh


        Hot Weather Complainer

          Flavio - I did have a mind block and read that as 5km pace.  Still a very hefty workout.  Great news things are feeling better.

           

          JMac - That's a great workout.  For some reason I had the impression you were struggling but as piwi says, it looks like you're really hitting your straps.

          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

            Flavio awesome job you finished strong too. I wouldn't be surprised if your 5 k pace is sub 3.35/km now.

             

            I pulled a muscle lifting yesterday. You guys did warn me. It's sore at the back of my leg about knee height.

            Weird thing is it doesn't effect my running as I was able to run a strong 10k tempo this morning in 39 flat.

            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 "      

             

            JMac11


            RIP Milkman

               

              JMac - That's a great workout.  For some reason I had the impression you were struggling but as piwi says, it looks like you're really hitting your straps.

               

              Just remember, my PR was run just last fall indicates something closer to 3:18 on those. So I'm a full 10 seconds behind per KM. I've still got a long way to go. I'm way behind on mileage this year compared to where I was in 2019 for my marathon PR (806 miles YTD vs. 1334 YTD), so it's going to be a grind!

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

               

               

              JamesD


              JamesD

                Workouts - In pre-COVID years the key workout I ran 2-4 times in each cycle was 4-5x1200 @ a little faster than 5K pace with long rest, maybe 3:30.  I doubt my hamstrings could handle that these days, and I’m probably not going to risk it in this cycle.

                 

                Saw some progress this week, as my tempo run pace Wednesday was 12-20 sec/mile faster than my previous three over the last month and not too much slower than I had originally thought it would be by this point in the cycle.  I assume the two short sets of 400s I ran in the previous two weeks helped, and drinking some (caffeinated) iced tea beforehand and running at midday when I was more loosened up may also have helped.  

                 

                Starting to plan my training from now until my hoped-for October 9 half.  My non-easy days are usually every fourth day, and I want half of them to be tempo runs.  Trying to figure out how to divide the remainder between long runs and VO2max intervals, of which I’ve done none since last year.  I went 14 miles five times between mid-April and mid-June, but since then I’ve just done lots of 8- and 9-mile medium-length runs.  My overall mileage is above my level of previous cycles, so I hope that'll make up for the relative lack of long runs.  I assume I should do one or two more before the half, but in reviewing my training for my disappointing November 2019 half, I think I may have done too many then.  Will probably do one rustbusting 5K in August.  My upper hamstrings and glutes are still sore after most runs, but no worse than they’ve been for a while, and how they respond to track work will affect how much of it I do.

                 

                Sun - 8.6 miles (1:39) very slow on treadmill

                Mon - 9.4 miles in park @ 8:40, TDP 148

                Tues - off

                Weds - 6.7 in park including 3 @ 6:48, TDP 155

                Thurs - 8.6 (1:39) very slow on treadmill

                Fri - 7.3 in park @ 8:39, TDP 156

                Sat - off

                 

                Total - 40.5 miles

                YTD average - 47.2 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

                  My week

                  Weekly for period: From: 19/07/2021 To 25/07/2021

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  19/07 Morning Run 7.47 12.02 01:05:23 08:45 05:26 134
                  20/07 Afternoon Run with 10x400 7.46 12.01 00:55:33 07:27 04:38 8
                  21/07 Sub 120 heart ❤ rate 🏃‍♀️ 7.46 12.01 01:02:42 08:24 05:13 6
                  22/07 Lunch Run 4.98 8.01 00:38:25 07:43 04:48 22
                  23/07 Afternoon Run 4.98 8.02 00:39:56 08:01 04:59 18
                  24/07 Morning Run with 10k tempo 9.33 15.01 01:04:23 06:54 04:17 7
                  25/07 Morning Run 12.44 20.02 01:35:35 07:41 04:46 5

                  Total distance: 87.10km

                   

                  Solid week highlight was a 10k tempo yesterday around 39 mins flat and very controlled.

                   

                  I bought some Adidas SL20s for around $80US yesterday. I think Darkwave uses them. Solid workout shoe and wore them on my long run today no problem.

                  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 "      

                   

                  Marky_Mark_17


                    My week done and dusted too.  If everything goes to plan (and that's a big IF given the Covid and weather cancellations already this year!), this is likely to be my last big week for quite a while with a busy race schedule coming up through Aug/Sep/early Oct.  Looking forward to a lighter week next week and then some running around Wanaka while we're on holiday.

                     

                    Weekly for period: From: 19/07/2021 To 25/07/2021

                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    19/07 That run with the easy breezy recovery 3.15 5.07 00:24:02 07:38 04:44 18
                    20/07 That run where it’s all about the Tuesday groove 11.19 18.01 01:16:52 06:52 04:16 33
                    21/07 That run with some urban trail and the bridge that finally opened 10.21 16.43 01:10:53 06:57 04:19 135
                    22/07 That run with some more dark places 9.75 15.68 00:58:59 06:03 03:46 55
                    24/07 That run where the fog just got thicker and thicker 🌫 9.03 14.54 00:54:33 06:02 03:45 140
                    25/07 That run where I saw the same guys three times 13.68 22.02 01:38:05 07:10 04:27 241

                    Total distance: 91.75km

                    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

                      James - did you change your week to Sunday to Saturday just to beat all the Kiwis to posting? Or are you one of those traditionalists who insists the week starts on Sunday 

                       

                      Piwi - you buy too many shoes, you're starting to become one of those people . Nobody has DW beat though with her crazy collection.

                       

                      Mark - things look tenuous in your part of the world, mainly because its getting iffy in the rest of the world too with this new variant. I am going to lose it if big marathons get cancelled again this fall as it gets worse. I dont think theres any appetite for that in the US, but for reasons stated in that article I sent out, it may be tough in the nations that did better with this. Hope you get it all in.

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

                       

                       

                      JamesD


                      JamesD

                        James - did you change your week to Sunday to Saturday just to beat all the Kiwis to posting? Or are you one of those traditionalists who insists the week starts on Sunday 

                         

                         

                        I only beat the Kiwis this week because I'm a traditionalist who reports a Sunday-to-Saturday week and one of my off days this week fell on a Saturday so I posted on Friday.  If Sunday-to-Saturday is good enough for the calendar, it's good enough for me.  I've been running three out of every four days this year, so my off days move around, but now that we're back to going to church on Sunday mornings, I may eventually go back to seven-day running weeks so Sunday can always be an off day.

                         

                        I hear you on postponing big races.  The half I'm hoping to run in October has already been postponed from April 2020 to October 2020 to April 2021 and now to October 2021.  I'm cautiously optimistic but have not registered yet.

                        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

                        flavio80


                        Intl. correspondent

                          James - You’ve got a great base, your average weekly mileage has been going up for a while now.

                          I think you’re primed for a great training block.

                           

                          Piwi - That 10k tempo was fire! You’re putting out some great workouts, hopefully they translate into faster race times in the nearby future.

                           

                          Mark - Here’s to a great racing season!

                           

                          Jmac - I think Darkwave has the usual (for a female) number of shoes. It just so happens that hers are running shoes.

                           

                          me - My week below:

                          Today's long run was very tough again, but I keep reminding myself that these last few miles are like the last few miles in the marathon.

                          I'm always with an excess of aerobic capacity and lack of muscular endurance so 5 miles at 7' pace was relatively easy breathing, but my hips and legs in general were complaining about being tired.

                          11 weeks to go!

                          Weekly for period: From: 19/07/2021 To 25/07/2021

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          20/07 5x (90s on 90s off) + last 2 miles faster 9.56 15.39 01:13:45 07:43 04:48 52
                          21/07 Morning Run 9.01 14.49 01:15:45 08:24 05:14 74
                          22/07 Morning Run 9.01 14.49 01:11:41 07:57 04:57 53
                          23/07 9x (1k@3:45 w 90s E) avg 3:45 + 4x(150m w 90s E) 11.51 18.52 01:25:00 07:23 04:35 39
                          24/07 7.5mi + 5x10s uphill sprints 7.90 12.71 01:04:02 08:06 05:02 48
                          25/07 13mi E + 5mi sub 7' pace 18.01 28.98 02:15:42 07:32 04:41 64

                          Total distance: 104.58km

                          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

                            Flavio that a lot of headache just to get back overseas! Glad your hamstring niggle is better and big week!

                            JMac nothing like a race with free beer at the end, Good luck, get that Beer.. don't finish in 4th!

                            Piwi nice week nice 10 tempo too great work I only wish I could do that.

                            Mark nice week

                             

                            I ended up where I wanted to for the week got in a solid WO on Tuesday was planning on doing another WO today but opted for longer distance instead.

                            Weekly for period: From: 07/19/2021 To 07/25/2021

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            07/20 Evening Run 5.26 8.47 00:47:34 09:03 05:37 72
                            07/22 1 wu (600,400,200) x2 2cd 5.01 8.07 00:52:06 10:24 06:27 0
                            07/24 Morning Run 7.01 11.27 01:01:29 08:46 05:27 151
                            07/25 Morning Run 10.02 16.12 01:32:31 09:14 05:44 118

                            Total distance: 27.30mi

                            PR's

                            1m  5:38 (2018)

                            5k    19:59 (2019)

                            HM  1:33:56 (2018)

                            FM  3:23:07 (2018)

                            SteveChCh


                            Hot Weather Complainer

                              Corey - Nice week and good workout in there too.

                               

                              Flavio - Another monster week, with some huge workouts.  I'm thinking you're still 7-8 weeks away from your peak training, how high will the mileage go?

                               

                              Mark - Excited to see some races coming up in here!  Enjoy your holiday in a spectacular part of the world.

                               

                              Piwi - That's a great 10km tempo you put in there.  That suggests you could PB at that distance if you raced it.

                               

                              James - Great to see continued progress and good to see another looming race.

                               

                              JMac - I think that still bodes well.  If you're performing at that level in the peak of summer, your peak performance could match your PR in nicer weather.

                               

                              me - Slow start to the week because of doing my long run workout on Sunday last week.  A good workout on Wednesday, but kept it easy on Saturday as I played cricket on Friday night.  I didn't want to do my long run workout on Sunday as it was my partners surprise 40th party on Saturday night (went really well, and it's such a relief to not have to hide it and tell pretty obvious white lies anymore).

                               

                              My mileage for the week is around my standard for half-marathon training.  Cricket is over now so I expect to see some reasonably brutal (for me) workouts coming up.

                               

                              Weekly for period: From: 19/07/2021 To 25/07/2021

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              19/07 Recovery 6.63 10.66 00:55:02 08:18 05:10 22
                              21/07 Warm up 0.33 0.52 00:03:10 09:36 06:05 0
                              21/07 70 mins incl. 3 x 2km @ HMP - 10 secs (2 mins recovery) 9.80 15.78 01:12:22 07:23 04:35 10
                              22/07 Recovery 6.63 10.66 00:55:53 08:26 05:15 26
                              23/07 Warm up 0.28 0.45 00:02:49 10:04 06:16 0
                              23/07 Easy 8km 5.16 8.30 00:40:13 07:48 04:51 10
                              24/07 Warm up 0.29 0.46 00:02:37 09:01 05:41 0
                              24/07 Easy pace 14.97 24.09 01:57:56 07:53 04:54 55
                              25/07 Recovery 4.15 6.67 00:36:01 08:41 05:24 6

                              Total distance: 77.60km

                              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

                              Marky_Mark_17


                                JMac- well, we've shut the border with Australia again so as long as border quarantine holds we may be OK for the next little while.  But we are way behind on vaccinations so at some point we have to catch up fast or keep the borders closed for longer, which I can't imagine will go well if we see the rest of the world opening up again.

                                 

                                Piwi - good week and good job on the workout.  I beat you but might be the last time for a while!

                                 

                                Flavio - great week and well done on that workout.  I always find that any big workouts in the last day or two tend to catch up with me towards the tail end of my long runs too.  Anyway I'm really looking forward to seeing how your marathon goes, your training has been really impressive.

                                 

                                Steve - good week and well done on the surprise party!  Enough time now for a good build into Dunedin too.

                                 

                                Corey - nice week and hope you can keep building from here.

                                 

                                James - I'm impressed you can run at midday in the middle of summer over there!  Nice week.

                                 

                                Olympics - gotta say I'm loving being able to watch this and the running hasn't even started yet!  They were controversial inclusions but I really enjoyed watching some of the skateboarding and surfing.  The mens and womens cycling road races were both really good watches too - the Ecuadorian rider rode a great race in the mens, and I loved the way the womens' race was won by a complete outsider that the 2nd placegetter had totally forgotten about because they're not allowed radios at the Olympics!

                                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"