Sub 1:30 Half Marathon in 2018 (Read 697 times)

    What do you guys reckon about this vid on technique ?

    https://www.youtube.com/watch?v=WNDirZrY7rc&t=113s

     

    I thought it was a good watch and prompted me to video my footstrike which was landing mid foot anyway.

    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 "      

     

    JMac11


      Pretty standard stuff, but I think the most important thing (more than the striking of the foot) was the overstriding. If you can get a video of yourself, that may be the most important thing to look at.

       

      Well, I completely failed at my workout. My 1200s were nowhere near the pace they needed to be, and I bailed on the 400s. A good lesson that when you run exactly 0 strides for 3 months, you can’t just go out and run a good VO2 max workout. Time to start adding them back into at least a couple of my easy runs. Ugh.

      5K: 17:51 (5/18)  |  10K: 36:21 (9/18)  |  HM: 1:20:39 (5/17)  |  FM: 2:46:17 (11/18) 

       

      Next Race: NYC Half (3/17/19)

      Goal Race: Boston (4/15/19)

      watsonc123


        It is also a good way to injure yourself.  I would maybe do 25% of the volume of intervals.  Or do the intervals at HMP.  And over 4 week's work to "proper" intervals.

        PRs: 5km 18:43, half 1:26:16, full 3:09:28

         

        40+ PRs: 5km 20:34, half 1:29:39

         

        2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (2 weeks achieved so far).

          Yeah sometimes enthusiasm is greater than fitness !

          My tempo was not far off where I want my marathon pace to be.

          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 "      

           

          JMac11


            Yeah I did the first one and I felt like I was outright sprinting, not running VO2 max pace. I knew I was in trouble after that. I shut it down before the 400s because as Watson alluded to, I felt my form was starting to really weaken and there was a good chance I was going to injure myself. No point in dealing with that risk when you won't even be in the ballpark of the paces you should be.

            5K: 17:51 (5/18)  |  10K: 36:21 (9/18)  |  HM: 1:20:39 (5/17)  |  FM: 2:46:17 (11/18) 

             

            Next Race: NYC Half (3/17/19)

            Goal Race: Boston (4/15/19)

            flavio1980


              Piwi - like the dude says on the video, the part of your foot that lands is not as important, rather if you're landing under your center of gravity. I totally agree with him that perfecting technique could even lead to less mileage. That's a lot easier said than done though.

              I still got the chicken wing effect going on my right side if I'm not 100% concentrated on ensuring the right arm swings as it should.

               

              me - This and the past week have me pretty tired. I took yesterday off and I was still tired today for a mere 9k run. I'll continue on my saga to increase mileage and see where I end up at.

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

                Yeah landing under center of gravity is most important. If you are landing reaching ahead then a midfoot strike would be hard to achieve as well as the breaking effect been totally bad for you.

                I guess the main things that interested me was that tripod area and how many nerve endings were under the foot. It was interesting that lady was convinced she wasn't a heel striker and could only feel her midfoot land.

                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


                  JMac - that first one back was always gonna be a slog.

                   

                  Had a reasonable week although it's definitely warming up here.  After feeling pretty beat-up last week post-race, it was nice this Thursday when I was driving home - having done a very hilly run before work in the morning - thinking, 'hmm I kinda wanna go for another run today, my legs feel good' (although I didn't).

                   

                  Did another good track session yesterday but it was wet and it was amazing the difference that made, surface definitely felt slower and greasier in lightweight trainers.  Hoping my spikes arrive in the next couple days so I can test them out before Friday - they would make a lot of difference in the wet.

                   

                  M: weights

                  T: 11km easy

                  W: 16km w. moderate effort intervals

                  T: 13km hills

                  F: weights

                  S: 13.6km track

                  S: 14.5km easy

                  Total: 68.1km

                  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: Bays Night of 5's 5000m, 21 Dec, 16:03

                  Up next: Maraetai Beach Half Marathon, 17 Mar

                  "CONSISTENCY IS KING"

                    Good stuff Mark

                     

                    My 1st week marathon training done. A tough week fighting a cold and coming back from my calf injury but I got it done.

                    Fridays tempo left my legs sore right through to sundays long run.

                     

                    Weekly Summary
                    Monday, Dec 10, 2018 thru Sunday, Dec 16, 2018

                    <tfoot> </tfoot>
                    Day Miles Pace Description Link
                    Tue 8.7 8:18 Morning Run strava
                    Wed 11.2 8:28 Morning Run strava
                    Thu 5.0 8:58 Morning Run strava
                    Fri 8.7 7:38 Morning Run strava
                    Sat 5.0 8:59 Beach recovery strava
                    Sun 14.9 8:24 Morning Run strava
                      53.5 8:23    

                    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 "      

                     

                    flavio1980


                      My week is done with 60km and 2 hours of functional training.

                      I'm at 86.9kg and my weight is actually higher this week despite the increase in training.

                       

                      No running for me today as the lower back was aching and I'm feeling pretty down with all the signs of overtraining (low immune system, general tiredness, hard to sleep). I actually had to cut Friday's run short at 5km as the lower back sort of seized up, it was a weird feeling, like if I was at the end of a marathon.

                      I'll have to settle with running lower mileage for now.

                      Anyone got recommendations on a half marathon plan peaking around 60 miles a week.

                      I took a look at my books but they're all for marathons, except Brad Hudson's which does have a plan like that.

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

                        Flavio good call on cutting back to rest. Sleep is so important. Try some stretching exercises for your back. I have to maintain mine weekly.

                        I believe Pfitz released a book aimed at 10k to half races.

                         

                        Thankfully I have a day off today and an all easy week ahead except Sunday which is 26kms with 13kms@MP. Hoping to rid all my DOMS by then.

                        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 "      

                         

                        watsonc123


                          Mark and Piwi - nice weeks.

                           

                          Flavio - do you think perhaps you should look to peak at less than 60 miles?  Given your inconsistent training and injury issues, maybe a peak at 50-55 miles might be better?

                           

                          My week was just good enough to be worth posting:

                           

                          <tfoot> </tfoot>
                          Day Miles Pace Description Link
                          Mon 7.3 8:08 Evening Run strava
                          Tue 6.3 8:20 Evening Run strava
                          Wed 4.4 8:24 Evening Run strava
                          Thu 6.3 7:49 Evening Run - with 10 * 2:00 Moderate Intervals strava
                          Fri 2.1 8:07 Morning Run strava
                          Fri 1.9 7:47 Afternoon Run strava
                          Sun 7.8 7:55 Evening Run incl. 5 * (1km moderate intervals & 0.5km easy) strava
                            36.1 8:03  

                          PRs: 5km 18:43, half 1:26:16, full 3:09:28

                           

                          40+ PRs: 5km 20:34, half 1:29:39

                           

                          2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (2 weeks achieved so far).

                          Marky_Mark_17


                            Piwi - good to see you have got that calf issue behind you... nice week.

                             

                            Flavio - I'm sure there was a Pfitz HM plan (maybe in 'faster road racing'??).  Take it easy and you will be all good in no time I'm sure.

                             

                            Watson - have seen you logging on Strava and good to see you have had some time to get back into running.  If you can log some consistent training over summer then that would set you up for an autumn or winter half.

                            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: Bays Night of 5's 5000m, 21 Dec, 16:03

                            Up next: Maraetai Beach Half Marathon, 17 Mar

                            "CONSISTENCY IS KING"


                            Glute Force

                              Oi Flavio: Hansons or JD. I think Hanson stinks, its too little pain. I will do the next cycle based on JD again an on a 40-50 mile average in spring of next year. Dont stress out over the weight. Smile

                              flavio1980


                                Watson - I thought about it. Though I will end this year losing only 3 weeks to injury, my mileage has been lower. But I feel able to run 45 miles a week now and with a long plan (say 14 weeks) I'd be peaking in 2 and a half months, which should be plenty of time to raise the weekly mileage.

                                 

                                Mark - I'm also considering rolling my own plan with 2 fast days per week, one for v02max and tempos (Wednesday) and Sundays for long runs with HMP portions built in. Perhaps only 2 workouts per week will be better to avoid burn out.

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