Sub 1:30 Half Marathon in 2018 (Read 699 times)

    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 

    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


      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

      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: Maraetai Half Marathon, 17 Mar, 1:20:09

      Up next: Waterfront Half Marathon, 14 Apr

      "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.

        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 "      

         

        SteveChCh


        Hot Weather Complainer

          Congrats cfarr on a great race!

           

          Nick Willis is great.2006 Commonwealth Games Final

          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

          Marky_Mark_17


            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/

            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: Maraetai Half Marathon, 17 Mar, 1:20:09

            Up next: Waterfront Half Marathon, 14 Apr

            "CONSISTENCY IS KING"


            Elite Jogger

              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 

               

              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 - 18:29 (2018)   10k - 37:53 (2018)   Half - 1:22:06 (2017)   Full - 2:51:32 (2016)

               

              Next Up:  Brighton Mary - 14th April.    London Mary - 28th April

              flavio1980


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

                  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.

                  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 "      

                   


                  Elite Jogger

                     

                    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 ?

                     

                     

                    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!

                    5k - 18:29 (2018)   10k - 37:53 (2018)   Half - 1:22:06 (2017)   Full - 2:51:32 (2016)

                     

                    Next Up:  Brighton Mary - 14th April.    London Mary - 28th April

                    Marky_Mark_17


                      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!

                      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: Maraetai Half Marathon, 17 Mar, 1:20:09

                      Up next: Waterfront Half Marathon, 14 Apr

                      "CONSISTENCY IS KING"

                        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.

                        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 "      

                         

                        SteveChCh


                        Hot Weather Complainer

                          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.

                          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

                          Marky_Mark_17


                            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).

                            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: Maraetai Half Marathon, 17 Mar, 1:20:09

                            Up next: Waterfront Half Marathon, 14 Apr

                            "CONSISTENCY IS KING"


                            Glute Force

                              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...Smile

                               

                              Gosh what does that even mean, addiction? Its like me saying I drink a lot of water during the day. Thats absolutely normal Smile

                               

                              If feel for him, he's my bro bro Smile

                               

                              I have nothing else to report. Two short tempo sessions this week. Loads of work though. Am in deep shit workwise Smile

                              SteveChCh


                              Hot Weather Complainer

                                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.

                                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