Forums >Racing>Sub 1:30 Half Marathon in 2018
running metalhead
Here we go:Lazy week, took the weekend off. The reason is that I decided to change to a JD 2Q plan and I am still 18 weeks from my goal marathon and with plenty of time for my sub 1:30 HM attempts (27 May, 4 March and a hilly trail route on 10 March where I will try to do my best). I thus decided to take my plan back to the drawing board and set up a new one.
- 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)
Flavio - Thank you for the advice. Keto was something that interested me for many reasons but now I can say I at least gave it a shot. As for the pastries/processed food: easier said than done! I am trying to cut down on the bread I eat (usually toast for breakfast and snack before bed plus sometimes a sandwich at lunch or bread/molasses for dessert after supper was way too much) as well as the processed foods.
Rune - Same. Thanks
Jaime - Yep. Lost 10 pounds!
Me - short week due to PF/wild HR. I tried a Long Slow Run yesterday but we had a lot of rain recently and then flash freezing which means ice everywhere. I thought it had melted enough to get a run in and was not feeling like TM long run. I was going to do 3 laps around a 6k look but had to stop after the first due to ice. I could never get my easy pace going because I was hopping on and off sidewalk/road with traffic, trying to get some bare pavement or snow packed spots. Just too much ice.
Personal Bests: 5k 19:43 (04/2017), 10k 43.24 (10/2016), Half 1:33:18 (10/2017), Full 3:32:47 (05/2017)2018 Targets: 5k: sub19, 10k: sub41, Half: sub90
Cobra Commander Keen
Wow, this thread has been really moving lately!
Mick - Sounds like a good approach until you get a solid base.
Flavio - Assuming I'm not doing a workout of some sort during the LR I typically stick with the same % of HRR that I do for my usual easy runs: <=70%. That 70% is to me a ceiling not to hit, rather than an average to shoot for. I typically end up averaging ~65% HRR.
James - Glad you're feeling better.
Blair - Do you use an optical HR sensor? Hitting a HR number close to your max should have felt more like finishing a 1 mi all-out, rather than tempo. You may have had cadence lock. That started happening to me when running on the treadmill (oddly it doesn't happen on the roads), so I have gone to using my HR strap on the treadmill.
Flavio - Your unsolicited advice is pretty similar to the way I see things.
Rune - Nice week.
Enric - Nice lazy week! I had one, too.
Definitely a cutback week ahead of starting my 12-week Daniels' plan. Translation: I was lazy and had issues getting up a few days this past week! Having a legitimate, dedicated plan (a first for me) is giving me some extra motivation, though. Today was also my first run outside in at least 2 weeks, 12F/-11C be darned!
Weekly SummaryMonday, Jan 29, 2018 thru Sunday, Feb 04, 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
BlairJB Sounds like here in the Netherlands. Flash freeze is pretty common here. Fortunately the bike paths are held open. But until you get to one it can be a real odyssey. And I am talking about a few hundreds of metres. We are going to have a full week of freezing, fortunately it's bone dry.
RIP Milkman
Keen - Can you put in your pace for each lap, or at least your average pace for LT workouts? It would be good for us to track your progress!
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
JMac - No problem. Here are the splits for the intervals + recovery (copy pasta from Strava). Based on my current VDOT I was aiming for 6:07/mi (3:48/km).
These are a little more even than I expected, given that I haven't done this type of training in a while, and I was on the rolling hills near my town. The last interval seemed like a "gimme", considering that about the first 1/3 was flat, with the last being downhill. I seriously thought about doing another rep to make up for it.
So, I have a bit of a conundrum for my upcoming race this weekend. Sub-1:35 was my original goal, and still is, but now it looks like my race will not have a 1:35 pace group. And today I just realized that the training paces I've kept lately have been equal to a 1:31:30 finish time, back calculated form Jack Daniels calculator. So with no pace group to hang with the first few of miles I'm left to my own devices. So I'm wondering if I should aim a hair higher from the start, or just keep it at the 1:35 pace (7:15) to start with and see how it goes and adjust later. I have a 4x2k tempo workout coming on Wednesday, which is supposed to be done at 6:50 pace, so I am thinking I should see how that goes and maybe make a decision then.
5k: 20:32 (1/17) | HM: 1:34:37 (2/18) | FM: 3:31:37 (3/18)
Getting back into it
My last week of holiday I managed a paltry 21.7km. Having said that, now I'm home and back at sea level (not 1800m) I'm feeling like there have been some real benefits from altitude training even though I wasn't doing big mileage and it was only 2 weeks.
Blair, Enric - After 2 weeks of running in snow I have a new level of respect for you guys who have to deal with sub-zero winters. Just running in snow was tough enough for me and there was no ice to worry about where I was running.
Keen - haha love the Deadpool reference.
Rune - Sounds like a plan in terms of using the workout as a guide for race pace. In terms of race pacing... honestly my fastest races have almost all had positive splits, but the ones I ran with a negative split I actually felt like a much better runner! So from personal experience I'm not sure it makes that much difference either way but other more experienced runners than me might have better advice!
Piwi- nice long run. There's only one guy in my immediate area I can tag on with for LRs but he is like 180km / week so I dunno if I'm up for that haha.
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"
Rune as Mark said see how the workout goes. Ive always done a 6 mile tempo 2 weeks out for pace in a half. Once you decide on your pace try and run even splits if its flattish. Hold back in the early miles !
Mark im sure on top of those 21kms you did loads of snowboarding and would have got a good fitness benefit from that ! Those fast guys i run with are all sub 35 10k so in your league 😀
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, I thought of that 6-mile test of yours last week when I ran 6 miles at 7:15 (1:35 pace), 2k at 6:50 pace, and another mile at 7:24 (it was supposed to be 3 miles at the end but I had to go to the bathroom). That training run, and the fact that the first 6 miles felt very controlled, at least gave me plenty of confidence that 1:35 is well within reach.
Sounds good Rune. That 6 miler is pretty tough and probably more accurate off 50 mpw plus. I think pace till the 3/4 mark at 1.35 pace then give it whatever you have left
Rune - good weeks. I would aim a little lower than 1:35. Say 1:33.
Jamie - good weeks.
The rest of you have been slackers!
Moving the weekend before last meant low volumes for two weeks. I was originally planning on running the Tuesday after the move, but was just too tired. I'll get a 65 km / 40 mile week in this week.
The RWOL app is not working, when I go to previous week it's comes up with an error. Not that my weeks were much to write home about.
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
Thanks Watson. I think I can have 1:33 as a double secret back pocket goal but still start at 1:35 pace for the first miles. Workout tonight will give me an indicator on how I feel. The RWOL app works for me here right now so I guess it just doesn't like your training the last few weeks.
Piwi - OKC sure seems to have the Warriors' number this year. Ugh.
Watson that app is good for me.
Rune they sure do. Its a rollercoaster with OKC though, win 8 straight, lose 4 straight, beat Warriors. They play 3 times/week in the NBA though so its expected that they cant be up for every game.
Well, I got through my 4x2k cruise intervals tonight at 6:43-6:48-6:48-6:52 pace. I’m not sure how hard these workouts are supposed to be but I have a sneaking feeling it was a bit too hard for me, especially at the end. Either way I completed the workout and I feel very comfortable with my plan for Saturday.