Forums >Racing>Sub 1:30 Half Marathon in 2018
Thanks JT. I guess I need to find my max HR now. 220 minus age gives me 170 and today on an easy run at 8 min/mile I was in the 140s which seems to high a % of 170. So maybe Im really unfit
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 - the 220-age is notoriously inaccurate. For me that would imply 182 but I can still hit high-180's in a 5k race on a warm day (e.g. last year's Corporate Challenge). The better way to test it is basically just to run a 5km race or TT, and then add 2-3 bpm to the highest heart rate you hit towards the end of the race. Like JT I do find the HRM extremely helpful for managing effort during training.
Yep lap pace is average pace over the current lap (defaults to 1km). IT's very useful especially for shorter repeats.
JTReeves - yeah it's a 5000m event that a local club runs every year which has become quite a big event. The Mens A Race has Nick Willis, double Olympic 1500m medallist running in it and a big field of local elite runners. Needless to say I'm in the B race! It's actually my first track race ever, I couldn't help myself and bought a pair of spikes (heavily reduced, I'd add), but depending how I feel training in them I may still race in flats. I would definitely love to get sub-16 but that's maybe a bit optimistic, even though my recent 5k PB was actually on a pretty slow course (some hills and grass in there).
Keen - I would dearly love to be running in snow right now!!
Flavio - I figure know that my time as thread boss is nearly over, I will have to add something of value to the forum other than just excessively long race reports.
Me - relatively light week. My legs were pretty tired from the race, it's crazy how a 1:19 on a tough course and a hot day can take more out of you than a faster race under much friendlier conditions. Tues and Wed were easy, Thurs was a pretty low-key workout, but I had a good track session on Saturday with 8x400m, managed to hit 65 seconds on the two fastest reps and was mainly around the 68-69 mark once I'd warmed up so that was good. Legs were sluggish again for a longer run today though although admittedly it was fairly hilly. Will just play it by ear a bit this week, with no more half marathons for a while it'll be good to get my legs recovered and fresh for the 5000m race in a couple weeks.
M: weights
T: 10km easy
W: 13km easy
Th: 12.6km with some moderate efforts
F: weights
S: 11.8km track with 8x400/600 jog
S: 18.8km easy
Total: 66.2km
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"
Mark thanks for the HR info.
When I hear you say spikes and track it just reaks of fast. I reckon you will smoke out a good time. If you get to meet Nick Willis that would be awesome.
Aaron Pulford one of my strava mates is in Kenya training with the Robertsons. His Strava reports are great with photos of their red dirt roads etc. Good to zoom in on the map and see the terrain around Iten.
Hot Weather Complainer
Congrats cfarr on a great race!
Nick Willis is great.2006 Commonwealth Games Final
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
Yep congrats Corey on the race. Looks like 3:23 official, a bit quick at the start but super consistent from then on.
Steve - weirdly one of my favourite Nick Willis memories is actually when Mark Richardson totally lost it on screen cracking jokes about Willis’ porn addiction: https://www.facebook.com/CrowdGoesWild/videos/10153994719533764/
Mmmm Bop
I used to be interested in HR data, but never did a max HR test. You’ll get to know what range each workout should be in...eg, the majority of my marathons have been 158/162bpm, half 165ish and 5/10k might be over 170. Easy runs anything between 125/145bpm. If you’ve been running by feel all these years then HR readings aren't going to be a big deal. I have my settings on 4 data fields, distance, time, lap pace and overall pace. Also make sure the watch is tightly strapped so that you get an accurate HR reading. 👍
5k - 17:53 (4/19) 10k - 37:53 (11/18) Half - 1:23:18 (4/19) Full - 2:50:43 (4/19)
Intl. correspondent
Corey - congrats on the great result!
Piwi - new toy! Your heart rate at 150 either you're in poor shape or more likely you too have a gigantic heart rate reserve (HR max - HR min) like Keen.
Me - I survived the week with 80km 50 mi in 7h13 + 3h of functional training. Not too bad
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
Flavio probably I'm out of shape lol. No I'm down a few weeks but overall not in too bad shape.
Mikey cheers I won't stress on it. I've managed fine in the past on knowing my paces. I don't know if my eyes can cope with the size of 4 data fields. Hook me up with that opticlear stuff . Are you wearing reading glasses yet ?
Mark I remember that Nick Willis news item. Oh well at least he came clean I once took a photo of our cat who decided to lie between the computer keyboard and the monitor and put it on Facebook with the heading " my wife doesn't like me watching pussy on the internet "
1st official day of my cycle and luckily it's a rest day as I have a cold. My calf feels good after yesterday's run. Not sure if 14kms with 6kms@tempo tomorrow and 19kms Wednesday are happening yet.
I have a pair of +1.25 strength reading glasses but rarely use them. I’ve been taking OptiVision supplements from a company called Healthspan for the last few years and they’ve actually improved my eyesight. 4 data fields no problem!
Mikkey - if I take 4x as many, will they improve my -4.75 eyesight?
Piwi - with colds I've tended to run through them as long as they're only head colds and the workouts aren't too brutal. Chest colds you have to be a bit more careful with. Haha what did your wife think of the cat joke?
Flavio - nice week, you are building the volume nicely!
Mikey thanks Ive ordered some supplements.
Mark yes this cold is throat only so far and feels fine to run on. My wife obviously is used to my sense of humour. Facebook is so false and I tend to shock a few people on there
Flavio oh yeah nice week 80kms is good.
Mark - I really didn't understand what Nick Willis was trying to do by making that public.
I had a good week:
Monday 70 mins easy 14.90km @ 4:43mins/km
Tuesday Weights
Wednesday 70 mins easy 15.01km @ 4:44mins/km
Thursday 70 mins recovery pace 14.33km @ 5:04mins/km
Friday Weights
Saturday 90 mins easy 19.02km @ 4:47mins/km
Sunday Weights
With summer not arriving yet, I haven't had to complain too much about the heat until Saturday. That one felt much harder than the other runs around that pace. I'm glad I didn't do the race yesterday - took the dog for a walk around the same time as the race started and it was scorching. I think summer races are a bad idea...for me anyway.
I have a slight pain in my lower right calf today, and I'm getting a few spasms. Previous experience tells me I might be risking an injury when it feels like this so I might just take a day off and stick to the bike today, as much as I don't want to, but I'd rather only need to do it for one day and it won't hurt my fitness at all.
Steve - that volume is looking really solid considering you have been a bit off/on due to injury.
Re summer halves... for the last 3 years, I've struggled through hot temps at Omaha HM in early December. By the time Coatesville rolls around in mid-March, it's actually normally felt a lot more manageable. I think it helps that they're early races (7:30am start) and December is pretty close to the longest day, whereas mid-March is basically the equinox - i.e. the sun is up much later in March than it is in December. But I think there's also a bit to be said for acclimatisation - given a good three months training in warmer temps, you're a lot more adapted to it (it still sucks it just doesn't hit you as hard).
I just read up on it - great headline:
"Kiwi Olympics poster boy Nick Willis turned to his wife to help him beat his obsession with porn. Her support is helping him to break free."
I was tempted to call Sierra to see if she can help me too...
Gosh what does that even mean, addiction? Its like me saying I drink a lot of water during the day. Thats absolutely normal
If feel for him, he's my bro bro
I have nothing else to report. Two short tempo sessions this week. Loads of work though. Am in deep shit workwise
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Yeah I think by the end of summer it would be easier...having said that I trained through summer last year and then had the Waterfront. I'm not sure if that was all down to weather though.
The race yesterday was 9:30am, way too late at this time of year, it was already pushing towards 25-26 by then which obviously feels hotter with the high sun. The times aren't especially fast although I doubt it was a very strong field.