Sub 1:30 Half Marathon in 2019 (Read 137 times)

Marky_Mark_17


    Black and Scholes apparently did poorly in the actual markets too!

     

    I'm not surprised.  There's a lot more money to be made in the markets than there is in academia, so most academics tend to be either pure intellectuals who aren't interested in trading themselves, or failed traders/investment bankers.  Definitely that was my experience of the Finance department when I was at university!

    5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:15:40 (Sep-18) | FM: 2:57:36 (Oct-17)

    Last race: Bays Night of 5's 5000m, 21 Dec, 16:03

    Up next: Maraetai Beach Half Marathon, 17 Mar

    "CONSISTENCY IS KING"

    SteveChCh


    Hot Weather Complainer

      Someone better talk about running before piwi knifes someone...

       

      Threw 3km of race pace into my long run today and felt fine.  3km after that were my cool down but the pace stayed at around 4:30min/km and felt very easy.  Nice cool day with light breezes definitely helped.

      PB:  Christchurch 2016 1:29.25

      Recent Races:  Queenstown 2017, Auckland Waterfront Half-Marathon 2018, South Island Half-Marathon 2018

      Upcoming Goals:  Auckland Waterfront Half-Marathon April 14, 2019

        Steve your not wrong I think I live in a different world 

        Good job on that tempo.

        50+ PBs5k 18:29 Tauranga Parkrun May18   

        10k 40:16 June 18

        " I have a plan to make my legs longer by wearing shorter shorts "      

         

        Marky_Mark_17


          Someone better talk about running before piwi knifes someone...

           

          That or he might buy that $1 reserve caravan that was on his Strava today and turn it into a portable meth lab?

          5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:15:40 (Sep-18) | FM: 2:57:36 (Oct-17)

          Last race: Bays Night of 5's 5000m, 21 Dec, 16:03

          Up next: Maraetai Beach Half Marathon, 17 Mar

          "CONSISTENCY IS KING"

          watsonc123


            We could use Black-Scholes to price out the option value on the caravan.

            PRs: 5km 18:43, half 1:26:16, full 3:09:28

             

            40+ PRs: 5km 20:34, half 1:29:39

             

            2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (2 weeks achieved so far).

            dj_dubb


              Keen - yep that's who I was referring to. Surprised he never stuck around in the sub 90 threads, he was prevalent in them at RW. What watch do you run with?

               

              Piwi Kiwi - yes I sure do remember Phillypharm, I met up with him in Berlin that one year when we ran the half. Can you contact him? Tell him there's a class reunion going on over at RA forums. Thunder desperate for a good win tonight.

               

              Good to know that if I need sound investment or retirement advice, I can look no further than right in here.

               

              Probably a longish run on the docket today, the roads I run should be well salted and cleared by now.

              Marky_Mark_17


                Another decent week in the bag, finished with another good long run.  Hoping to carry this on and lay a good platform for the year!

                 

                M: weights

                T: 13.4km easy

                W: 15.1km incl. 3x 8 min hard /3 min easy

                Th: 14.5km easy

                F: weights

                S: 12.2km track session

                S: 31.4km long run

                Total: 86.6km

                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:15:40 (Sep-18) | FM: 2:57:36 (Oct-17)

                Last race: Bays Night of 5's 5000m, 21 Dec, 16:03

                Up next: Maraetai Beach Half Marathon, 17 Mar

                "CONSISTENCY IS KING"

                JamesD


                JamesD

                  Well, I’m really slow, but at least my endurance is pretty good.  Between building a base, getting injured, and building another base, I only ran a handful of tempos last year and nothing faster than that except a few strides - no intervals, no hills, no races all year.  Because I was sick around Christmastime, it’s been 3-½ weeks since my last tempo. This week I did 5x1200 Monday and a 4-mile tempo Friday. For comparison, before my last race in 2017, I did 4x1200 @ 4:28 per.  This time, I did 4:52-4:48-4:44-4:38-4:40, very slow, but at least I was getting less slow as I went along. Didn’t feel too tired, just didn’t have a higher gear. My only previous 4-mile tempo was also in late 2017, @ 6:37/mile pace.  On Friday I did 6:52, splitting 6:50-6:54-6:53-6:52. Again, not too tired. Going to have to do more fast running over the next few weeks and see if my speed starts coming back before I decide whether to do the March 2 half.

                   

                  Mon - 5x1200 at high school track while students were still on Xmas break, 7.5 miles total

                  Tues - 6.2 miles recovery

                  Weds - 7.3

                  Thurs - off, bodyweight exercises at Y

                  Fri - 4 miles tempo, 7 total

                  Sat - 6.2 recovery

                   

                  Total - 34.2 miles

                  12-week average - 35 mpw

                  Post-1987 PRs:  5K 19:12 (Apr '17); 10K 40:43 (2016); Half 1:31:53 (Nov '17)

                  2019 Goals: NO INJURIES, 30+ mpw, Half<1:30, 10K<40, 5K<19

                  watsonc123


                    Mark - nice week.

                     

                    James - good week.  Are the 1200m times the per km speed or total time per rep?  If per rep, that is actually quite good.

                    PRs: 5km 18:43, half 1:26:16, full 3:09:28

                     

                    40+ PRs: 5km 20:34, half 1:29:39

                     

                    2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (2 weeks achieved so far).

                      Mark solid longrun and pace. Yeah the caravan pic was directed at a local running mate who was looking at importing one from the UK.

                       

                      James nice to see some uninterrupted training.

                       

                      I finished on 40 miles. Ok considering my recent calf injury. Calf has been good all week. I do feel achy in my hips at times and also have an ache in my left hammy during runs. Pulled a muscle in my neck too just to add to my misery 

                      Still trying to get a base going when I should be fully into marathon training but not much I can do about it. Injuries have the final say.

                      50+ PBs5k 18:29 Tauranga Parkrun May18   

                      10k 40:16 June 18

                      " I have a plan to make my legs longer by wearing shorter shorts "      

                       

                      JamesD


                      JamesD

                        Mark - nice week.

                         

                        James - good week.  Are the 1200m times the per km speed or total time per rep?  If per rep, that is actually quite good.

                         

                        Watson - They're per 1200-meter rep, or actually a little more, because the track's first lane is worn down so I run the straights in the second lane and the curves on the outside of the first lane.  I figure that makes each lap 1/4 mile.  Even the fastest rep was a little over 6:10/mile pace, which seemed pretty slow.  Between each rep I walk 200m and jog 200m, so about 3:15 rest.

                         

                        Nerd Cred - In 1986, I programmed my Commodore64 to play hearts against me.  The program wasn't all that good, but it was good enough that if I played 10 hands against it, one of the program's three players would probably have a better score just from luck of the cards.

                        Post-1987 PRs:  5K 19:12 (Apr '17); 10K 40:43 (2016); Half 1:31:53 (Nov '17)

                        2019 Goals: NO INJURIES, 30+ mpw, Half<1:30, 10K<40, 5K<19

                        watsonc123


                           

                           

                          Nerd Cred - In 1986, I programmed my Commodore64 to ...

                           

                          You're also showing your age!

                           

                          My week was ok.  Took Monday off, for Tuesday's 5k race.  I'm not sure if it was the heat, the poor pacing, not having raced a 5k for almost 3 years, my lack of training over 4.5 months, or my age, but it took me a long time to recover from the race.  Everything easy pace for the rest of the week.

                           

                          <tfoot> </tfoot>
                          Day Miles Pace Description Link
                          Tue 0.4 8:58 Warmup 1 strava
                          Tue 1.4 8:22 Warmup 2 strava
                          Tue 3.1 6:37 Waterfront 5k Series strava
                          Tue 0.6 9:27 Cooldown strava
                          Wed 4.4 9:25 Evening Run strava
                          Thu 4.4 8:59 Evening Run strava
                          Fri 4.4 9:43 Afternoon Run strava
                          Sat 5.0 8:09 Afternoon Run strava
                          Sun 8.7 8:27 Afternoon Run strava
                            32.4 8:39  

                          PRs: 5km 18:43, half 1:26:16, full 3:09:28

                           

                          40+ PRs: 5km 20:34, half 1:29:39

                           

                          2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (2 weeks achieved so far).

                            Hi all,

                            I definitely need to step up my blogging if I want to keep up with this community! great to read all and I am very happy to see new people and experience. This is a group from which I can learn a lot, from running while travelling to running on on a treadmill for longer than an hour to perfect my training. I am not going to respond to all, also because I do not think I can add anything...

                             

                            My travel to Manchester created a bit of a deviation from my plan, but I decided to consider it a bit like an injury: I reduced my miles while there, skipped one day (unfortunately I missed a 13 miles mid-week long run), and start back with the normal plan once back in Belfast.

                            I think it worked fairly well and I closed my week with a good 18 miles today!

                             

                            So, overall I am very happy of my week

                             

                            data miles time pace per mile
                            06/01/2019 5.3 mi 41:40:00 07:53
                            07/01/2019 4.0 mi 33:00:00 08:15
                            08/01/2019 5.5 mi 43:00:00 07:50
                            08/01/2019 4.5 mi 37:00:00 08:14
                            09/01/2019 3.0 mi 24:00:00 08:00
                            11/01/2019 8.6 mi 01:11:00 08:16
                            12/01/2019 7.0 mi 57:30:00 08:13
                            13/01/2019 18.4 mi 02:27:00 08:00

                             

                            I am focusing on running for long run rather than running fast, but I managed a couple of nice short tempo runs (progressing from  8' to 6'30/7'). I am especially happy about today, managing a run  of 18 miles with a good 4 miles at 7'30 (which is my dream pace for the full marathon Smile )

                             

                            I hope to do better in following the forum and respond in the future. For now have a good reminder of the weekend!

                            Marco

                            PRs since re-started in 2013:

                            5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

                            HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 4:15:17 (Belfast city Marathon, May-17)

                             

                            Upcoming races:  ???

                            flavio1980


                              DJ - how was your week?

                               

                              Piwi - That sounds a lot like the city where my mom and dad live. It's about 80K people and stolen shoes is the kind of crime that keeps them up at night 

                               

                              MJ - nice running with your Turkish/Swiss Senegalese nicknamed friend haha. This kind of culture salad is very common in Europe and one of the best things about traveling there. I remember browsing the internet in Hamburg and there was a local Couchsurfing meeting where the one rule was that it was forbidden to ask "where are you from?", which I found very clever, as the place you were born tells very little about yourself these days.

                               

                              Mark - I'm not sure why I'm still amazed that you can pull off doing a track workout and then follow that with a long run the very next day.

                               

                              James - those are blazing fast 1200s, I remember running them around 4:49 each when I was in 18 min 5K shape.

                               

                              me - Another fun week with a lot of speed built in:

                              M: Off

                              T: 2k warm up + 3000m time trial in 11:09 + 2k cool down

                              W: 8k ez

                              T: 1k warm up + fartlek repeat 3x (1k@5:15+1k@4:45+1k@4:15) + 1k cool down, total 11k

                              F: functional training that turned my legs into jelly

                              S: 14k long run @ 4:45

                              S: 7k ez

                               

                              The time trial could've possibly been a little faster I somehow didn't have the legs for it as I didn't even reach max heart rate (though it's possible a 5k is required to reach max HR).

                              It's been a very easy week aerobically, but a hard week in terms of muscular tiredness. I'm feeling tired and ran today on jelly legs.

                              Hopefully a day off tomorrow will have me fresh for Tuesday.

                              PRs: 1500m 4:57 5K 18:05 10K 38:12 HM 1h24 Full 3h15

                              SteveChCh


                              Hot Weather Complainer

                                Marco - Nice week.  It's tough to keep intense training up with travel and other disruptions, your "do the best I can" approach is smart.  It can be easy to just give up!

                                 

                                Flavio - I'll investigate whether Mark's legs are actually human next time I'm in Auckland...I'd be injured non-stop with that training load.

                                 

                                Good week for me:

                                 

                                Monday                       70 mins incl. 4x1km tempo (200m rest).  15.08km @ 4:39min/km.  Tempo kms: 4:12, 4:01, 3:59, 4:02

                                Tuesday                      Weights

                                Wednesday                 70 mins easy pace (14.46km @ 4:53min/km)

                                Thursday                     70 mins recovery pace (14.47km @ 5:02min/km)

                                Friday                          Weights

                                Saturday                      90 mins incl. 3km tempo (19.15km @ 4:43).  Tempo kms: 4:10, 4:03, 4:03)

                                Sunday                        Weights

                                 

                                Going to be a tricky week with a house move and trip up to Tauranga but hopefully I can stay on track.  Can't wait to be in the new house!

                                PB:  Christchurch 2016 1:29.25

                                Recent Races:  Queenstown 2017, Auckland Waterfront Half-Marathon 2018, South Island Half-Marathon 2018

                                Upcoming Goals:  Auckland Waterfront Half-Marathon April 14, 2019