>Racing>Sub 1:30 Half Marathon in 2019
Making a comeback
Yes Minnesota. Treadmill and running outside is mixed in winter. My treat to myself for my birthday (35) this year is that I'm not going to run outside below 20 degrees. I have in the past, but I'll get more quality on the treadmill so I'm giving up outdoor year round. I figure I have enough runs were we ran more miles than degrees negative at college in northern MN.
DP - good luck. So MN is Minnesota? I presume its treadmill winter? Do you have your own or do you go to a gym? Or you borderline insane and run outside all year? Several years ago on Runners World Online, we had a guy who ran outside all year round in Montreal.
2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020
New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**
Piwi: good luck with the Zantes. Let me know how you like them. I am fully in the A-Team (either Adidas or Asics).
Mark: post some pictures like the ones from Canada last time.
Schumacher: good luck with the race looking fw to the report:
Same for the chief.
Me: am on vacation and the calf actually got worse. Will have to do PT after the break...
Hey guys. Came home in 17:15 today. I knew sub 17:00 was going to be a stretch given the conditions (70 degree dew point, high 70’s temp, full sunshine at 9 am), so I”m very happy with the race. Most importantly, it felt like my effort was spot on. I was able to negative split the race, even though I felt like I was redlining halfway through. That, to me, is what should tell you that things went perfectly.
I knew all along that running 5Ks in the two hottest months of the year was going to be a crapshoot. The odds of getting even an okay day, which is something like low 70s temp, dew point in the upper 50s, is maybe 10% of summer mornings. A good day for running (TDP below 120) is literally impossible until September. I’ll still hope to get that “good” summer day in 2 weeks when I take another crack at this!
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
Thats a big PR congrats!!!
JMac - congratulations. You've taken 35s off in tough conditions which is awesome.
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)
Jmac great time in hot conditions. Your PB will come down more for sure in cooler conditions. Your old PB went back to 2014 if my memory is right ?
Mick injured while not running! That sucks. Oh well relax and enjoy the vacation.
My week done at 68kms 42 miles. Longish run today 22kms.
50+ PBs - 5k 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 "
JMac - awesome job despite the conditions, especially given the negative split. Fingers crossed for better weather next time!
MJ - NZ mountains (and snow) aren't a patch on Canadian mountains but I'll see what I can do.
Me - pretty good week, Tuesday's tempo workout was particularly good as I was able to finish at around HMP even with 50 mins moderate/hard running already in the legs. Kind of counting down to races now (3 in 4 weeks coming up...). Looking forward to running around Wanaka while we're on holiday this week. The village itself isn't nearly high enough for altitude to be a factor, but the scenery with the lake and the mountains sure is nice.
M: 12km easy
T: 23.1 km incl. 25 min moderate / 25 min hard
W: 12.3km incl. hill sprints
F: 16.2km track session
S: 21.1km LR
S: day off
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: Rotorua Marathon / NZ Marathon Champs, 26 Sept (plus tune-up race, TBC)
"CONSISTENCY IS KING"
Mark and Piwi - nice weeks.
My week was good. Intervals and Saturday's MLR hill run were good. Today's run had to be on my phone, and I found out my new phone's GPS is not the best, so I had to delete and manually create.
JMac - just saw it on Strava. Remember Mark's PR and someone stating if GPS is exactly 5km, then the course is probably short
Wind is not my friend.
Jmac- nice PR! 17:15 is solid in summer weather!
DP- good luck on the 15K.
On vacation in mountains of VA right now and getting in some treadmill running. I’ve run up and down the mountains before but really don’t want to aggravate the hamstring this time out. Will post weekly later after getting my Sunday run in later.
5K - 18:00 (4/19) | HM - 1:25:03 (10/12)
Next Race: Blizzard Run 5K (8/24), Goal: Sub 18.
Ha I think Mark’s came in at like 3.08 miles (3.11 is 5K) and everyone else he ran with did as well. Also this course was USATF certified, which gives me more comfort.
King of taper madness
DPS - it sounds like it's gonna be a fun 15k race.Jmac - awesome job, off course you can go much quicker on better weather.From personal experience I believe you can be at least 30 seconds faster.Watson - great pacing on those 1200, 1200 are always tough
me - Another great week of training. I'm still feeling the lingering effects of that cold, there's still some cough sometimes, runny nose, etc.
I hope I can clear this out of my system before the race.
Weight training was very tough, the toughest week so far with lower weights but 4 series of 15 reps.
On the bright side I was much closer to the prescribed paces during this week's workouts.
M: Functional training
T: 4x (600 + rest + 200 + rest)
W: 10 ez
T: 2x (1000@mile) + 2x (500@mile)
F: Functional training
S: 10 ez
S: 10x300, prescribed 1 minute each. Averaged around 57 with the fastest being 49. Now that 49 second 300 rep is giving me some hope that I can PR, I need 1:19 each 400 for a 1500m PR.
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
JMac - reminder to update your signature.
Flavio - nice week.
My watch is not working. I am pretty sure it is the battery, so have ordered off Ali Express. For the Wellington 10k Road Champs on 24 August, I think I will be going classic style with a plain stop watch, or maybe no watch and try to race by feel.
JMac awesome PR, huge improvement over your prior one and in poor conditions as well. should be easy to break 17 in ideal conditions
Mark Watson Piwi nice weeks and Flavio nice WO
I ramped up to almost 17 miles for the week with a long run today of 7. I'll have to see how I feel going into this week to see what I will do in terms of mileage. So far I have not had any issues with my lower abs or groin. At some point I will need to start working in some tempo I and pace runs and that will be the test for sure, but for now with no goal races on the table building miles is where I'll be for the next few months.
Weekly SummaryMonday, Jul 29, 2019 thru Sunday, Aug 04, 2019
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
Sooooooo,......that went poorly.
Monday: Easy 6 miles @7:40 coming off the 18 miler and moderate 8.5 the previous sat and sun
Tuesday: 2 mi warm up /4x1 mile @15k (6:15) e w/ 3 min jog / cool down jog home (6:14 6:19 6:32 6:12). Felt pretty good. 11.6 miles total...i thought i started the watch correctly but when i checked at a mile I realized it was not running.
Wednesday: 7 miles on the race course to check it out @ 7:30ish pace
Thursday: 11.9 @ 7:20 pace. Was faster and longer than intended. I ran into another guy in the track club and ran for a while with him.
Friday: 2 easy 3x 0 min @ 10k w/ 2 min recovery...Total was 8.2 miles
Saturday: Spent the whole day with my in-laws and family outside and running around. Only went for a short run (4.6 @ 7:30 pace) but I found i can actually get on a near by track so i can now do track workouts which will be good going forward..
Sunday: Got up at 6:15 am. had a cliff bar, Gatorade....got to the race at 7:15, checked in and went for 2 mile warm up. it was a very steep first 1/4 mile. Then a long down gradual down hill for 3 miles and i was ran 6:17, 6:12, and 6:13. But i expected it would be fast since is was mostly down hill. I was shooting for about 6:25 per mile. Ran 6;40 through the rolling hills the next 2 miles. Then i when i started up the long gradual hill back toward finish there was nothing in my legs. I was completely out of energy. I had felt really great up to that point and then my legs very suddenly had nothing...ran 2 miles @ 7:00 min and 2 miles at 7:36 and 7:26 and then flew down the steep down hill back to the start (so steep you just half to roll down and keep control). I was kind of hoping to break 1 hour but finished 1:03:45.
Things i learned:
1) Unlike my 5k and 10k, i need to eat a much large breakfast a few hours out. I ran out of energy completely and usually run after 7:30 pm at night, so i have energy from my breakfast and lunch. (I eat diner when i get home).
2) I was too ambitious coming off my 5 weeks over 70 miles and my legs were drained.
3) Still working on pacing. I used to be able to pick a pace and just know without a watch +/- 3 seconds paces between 5:30 and 7 minutes. I still don't have that innate internal clock back.
4) The temp wasn't bad starting out, but as the race went on it got into the high 70's. It was a total swamp the whole time humidity wise..it was about 78% at start time. I'll need to factor that in if it is that way on the half at the end of the month.