Forums >Racing>Sub 1:30 Half Marathon in 2018
Hot Weather Complainer
Great write up, it's cool to see that the thought processes of the fast runners is pretty similar to mine. It will be nice to take some of the pressure off the target race, but I'm guessing when it rolls around and you line up at the start you'll still be going for it.
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
Ran the Tobacco road marathon half this morning. Finished 1:40. My slowest run in 3 years . I got scarlet Fever last month and feel that my endurance and speed have taken a dip since. I am able to go longer slower, but my short distance speed has taken a dip.
I would like feedback from the forum on how to gain fitness back from these illness.
My activities last week. Total Mileage 43.8
Intl. correspondent
Jmac - are the 200s at mile pace? If yes, they seem hard though perhaps with the rest they’re not so hard.
Rune - Amsterdam sounds like a dream marathon, it should be 100% flat and the weather should be fine unless there’s torrential rain.
MJ - LOL LOL LOL I’m one of the few people who literally ROFL at Sasha’s movies and this reference is on point. Not sure I mentioned before but that workout looks brutal!
Steve - I have imagined you reading the board on your computer and shouting to your wife: Darling, I think I made a mistake haha
Seriously though, are you planning longer tempos on the next 2 weeks?
Mark - great write up. I'd wage there's a 90% change you will PR again in 3 weeks. You are obviously in terrific shape, a good bit of it probably a carry over from previous training blocks. And you will benefit from a more steady pace
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
Haha, yeah the girlfriend will love this and will be insisting I do some 5km runs when I'm not feeling good...
I've been doing some tempo runs on Wednesday nights and built up from 5x3 mins with 2 mins easy in between, to 4x5 mins with 2 mins rest, 3x10 with 1 min rest. With 2 normal weeks left until the race I'm planning on 2x15 and 2x20 mins for these runs. I've done this for previous races and it's worked okay although I do want to do better than those races. After the 2x20 mins next Wednesday I start rolling it back for the last 1.5 weeks.
RIP Milkman
Flavio - yeah they’re done at mile pace. Each one is specifically not difficult, but you notice by like the 12th one that your legs are starting to feel a bit heavy even though you know you can easily get the workout done.
Mark - it clearly just clicked in your race. It’s amazing how some races just do that, and others are a complete struggle throughout. Congrats again. I had (secretly) hoped that maybe one day I could at least compete with your half times, but that is out of the question now unless I really up the miles. This is why you’re the thread captain!
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Mark those were some amazing closing kms even if downhill. It looks like you are back to 34 min 10k form which equates to a 1.16 flat half.
Jmac Im an OKC fan. They finally are starting to look good with the aquisition of Corey Brewer.
Watson/Flavio if they had races here with wine and food at aid stations I may have kept racing !
Watson good solid time on your comeback training. Fun weekend away and brownie points with the wife.
Mick - Mark has some good running talent but 1.30 half is well above average too.
Flavio nice 70km week. Dont sweat the weather yet its too far out.
Rune Golden State have been doing it tough with Durant and Curry out. Im sure they will be back for the playoffs !
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 "
JamesD
Mark - Congratulations on the race, and great RR too!
Enric - Thanks for the link to the video. I didn't have any trouble bending my knee for its test (hope I was doing it right), and I don't think the ITB is an issue, or at least it's not one of my top four issues with that knee. I very occasionally have twinges on the outside of the knee after running, but not often enough that I worry about it.
My week's total of 38 miles looks like a big improvement from the previous week's 25, but it's really just a result of a one-time shift of an off day from last Sunday to the Saturday before it, so I ran four times last week and six times this week. Still, the knee felt a bit better, and I'll see if I can add a few miles next week.
Sun - 6.2 miles easy
Mon - 6.2 easy
Tues - 6.2 easy
Weds - 24 minutes swimming, gradually improving but far from the 40+ minutes I was doing in October
Thurs - 6.5 moderate
Fri - 6.5 easy
Sat - 6.5 easy to moderate, averaged 8:12/mile after going a little faster the last couple
Total - 38.1 miles
YTD Average - 29 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
Flavio - Yes, I'm hoping Amsterdam will be good. Hoping for good conditions in October!
James - Good to hear the knee is better. Work your back in a smart way and you should be good.
Mark - Great writeup of the race. It sure sounds like everything clicked in this one.
I ended up with a good week and got the answer I needed on my run today. It was a bit windy so it was more variable conditions than Wednesday, but my HR stayed where I wanted it to and the 8 miles at goal m-pace felt nice and easy. At my race 2 years ago my average HR hit 161 on mile 8, today it was 155 at the last mile. Average pace was 7:42 for those 8 miles, which is probably good for somewhere close to 3:23 in my race if I can keep the pace up.
Weekly SummaryMonday, Mar 12, 2018 thru Sunday, Mar 18, 2018
5k: 20:32 (1/17) | HM: 1:34:37 (2/18) | FM: 3:31:37 (3/18)
Getting back into it
Thanks a lot everyone. I was definitely fortunate that everything fell into place on the day and when I thought about recent half marathons, it is probably the first HM in 12 months where I was in a position to go all out and the conditions also facilitated that. Every other race was not really a full effort due to either weather conditions, marathon prep/recovery or other reasons (e.g. still recovering from a cold). Last year's Coatesville race is probably the last time everything really lined up.
James - nice week.
Rune - I saw that MP workout on Strava. Looked really consistent, well done.
Piwi - if it gets you out on the course I will get my wife to stash some beers around the course at Taupo for you haha
Flavio - With 3 weeks to recover and fine-tune myself for the flat stuff it's definitely possible assuming there are no injuries lurking (fingers crossed!). I actually wonder if hilly courses suit me more after years of playing hockey though where your body learns to work hard for short periods and then take advantage of the limited recovery windows. A flat course will be a much more consistent effort.
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"
running metalhead
Mark: 1:17, hell!!! Interesting tradition, here in NL instead of the anthem we just get a horrible set of dance tunes mixed by Dutch DJs to get us motivated to get away as soon as possible. Loved your RR.
Watson: Well, not your standard race to set a PR, but sounds like a lot of fun. I would have had problems finding the course again after a few tastings.
flavio: Nice pace. We'll share race results next week, I'm running a 10K (Eiden) with some folks here in the Netherlands
Rune: You are running A'Dam? Where are you from?
Weather is almost always good for the Amsterdam Marathon. The course is flat but there are a couple of bridges, but nothing really serious. The finish is in the Olympic Stadium and running in the track feels like heaven.
I am doing the 2Q, I can just tell that I reduced my mileage from 100km / week to 85 just for safety and I was right to do so. The Q sessions can be killer. Mick: Agree, this JD is seriously into BDSM, I tell you.
Arwind: Not bad given the circumstances. I'm unfortunately not familiar with getting back after injury / illness, the few times I have been sick I just retook the plan where I left it and I have luckily never been injured to the point of not being able to train.
Me: Cold is back but I got myself a lightweight fleece hoody (brand El Cheapo, 15 bucks) and I can use it with only a singlet underneath, makes a world of difference, goodbye onions. I had a Q1 session of 90-120 mins at E pace planned but as I missed 2 M pace sessions I decided to do a 150 min session at both the M pace of the JD plan (4:42) and the pace I need to run Rotterdam in 3:30. I'm running with a few guys, one is a fellow ultrarunner and the other a rather fast guy (sub 35 in the 10K) but this is his first marathon. I wanted to be sure that I had the feeling for running at the correct pace. I was hard with the cold wind but very enjoyable thanks to the sun and the lightweight clothing.Next week I have a 10K within an Ekiden race, sorry guys, no Gaga stuff though I was tempted to swap to the 5K distance as I feel I could do a sub-20.Here it is (Saturday was an E run but my Garmin went nuts showing a 90%HR while I was _standing still_)Weekly SummaryMonday, Mar 12, 2018 thru Sunday, Mar 18, 2018
- Egmond ( 14 januari ) : 1:41:40 (21K)- Vondelparkloop ( 20 januari ) : 0:58.1 (10K but did 13.44!!!)- Twiskemolenloop ( 4 maart ) : 1:35:19 (3th M45!)
- Ekiden Zwolle (10K) ( 25 maart )- Rotterdam Marathon ( 8 april )- Leiden Marathon Halve ( 27 mei )- Marathon Amersfoort ( 10 juni)
Right now I am on week 7 of Jack Daniels plan and next week I am going to start phase III which is the pain and suffering phase of that old bastards plans. I am certain he has never trained that hard himself.
This really gave me a chuckle.
Hi Enric: no problem we'll just make it sub 40 for the 10k for the Gaga competition. We are absolutely flexible . I gotta get myself one of those El Cheapo fleece ponchos too. And regarding the JD: its BDSM & no mercy !
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Cobra Commander Keen
Mark - Killer race! That's seriously impressive.
Sorry for just the one call out so far; long replies are tough from my phone. I'll put in some proper comments once I can get on a computer again.
So glad my cutback week is over! All my easy runs were fast for the HR, which was nice, but also made it seem like I wasn't doing so much. Back to proper training this week, though!
Monday, Mar 12, 2018 thru Sunday, Mar 18, 2018
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
Well it looks like my paranoia about my calf last week was just that, thank goodness, although I'll be keeping a close eye on it in the next 2 weeks which will be the toughest I've done for a while.
Last night was 60 mins with 6x1km and 200 metre recovery and it went better than I hoped. The first 3 were slightly quicker than I expected so I was worried I was about to get on the pain train but the last 3 were even quicker without really killing me (plenty of pain but I wasn't near death as I have been on occasion...).
The interval times were:
3:50
3:49
3:51
3:45
3:48
I'm starting to believe my goal time can be achieved, or at least that I'll have a shot at it.
Wow Steve great workout there. Haha Flavio only did 5×1k and with 400 instead of 200 in recovery. And I thought his workout was massive...
Nice pace & negative splits too I might never catch you & FlavaFlave but might get close in 1 year or so...tah!
Arwind: how do you foam roll 0.6 miles? That sounds like a tough workout!