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

watsonc123


    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

     

    Surely we should judge on results, not pain?

    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 (5 weeks achieved so far).


    Glute Force

       

      Surely we should judge on results, not pain?

      Surely one should!

      What I meant to express was that, highly subjectively, Hansons wasn't for me. It was easier to get through but I felt and ended up being underprepared.

      But you seem to have had other experiences so pls share!

      JMac11


        I think you all know which half marathon plan I would recommend. My favorite thing about JD's book is that it isn't really cookie cutter for the half plan. He definitely gives you workouts, but you can tailor them as you see fit.

         

        Go to see Flavio, Watson, and Piwi get some good weeks in. Mine was at 50 for week 1 of marathon training. Not really enjoying running right now, I hope it's just a temporary thing with the holidays.

        5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

         

        Next Race: Boston (4/15/19) 

        CommanderKeen


        Aspiring Hobby Jogger

          Flavio - Back feeling better?
          I have a 12 week Daniels HM plan that tops out at 60mpw if you want to go that route (just requires adjusting training paces). PM me your email address if you want it.


          Mark - The game is getting quite interesting. Lots of back and forth.


          I think my running mojo is finally back! It has been much easier to get out of bed the last two running days than it has in the last few weeks. I think it's interesting that this coincides with my HR getting back down to "normal". "Normal" being what it would have been at a given pace in the month before my marathon.
          Did hill sprints this morning. I'm definitely going to feel that tomorrow - I'm already feeling it a bit now.

          5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

          Upcoming Long Runs:

          Chisholm Trail Marathon 3/24

          OKC Memorial Marathon 4/28

          Upcoming Races:

          Tunnel to Towers 5k 8/31

          Wurst Race Half 10/5

          JMac11


            Keen - since you're a morning JD runner: do you not eat anything before one of his big workouts? I haven't done one of his 17 mile quality runs in the morning before without food, not sure how that's gonna go,  but I definitely don't have the stomach to eat and then go for a run immediately afterwards.

            5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

             

            Next Race: Boston (4/15/19) 

            CommanderKeen


            Aspiring Hobby Jogger

              JMac - Until recently I've never eaten anything before or during a run (workout, LR, or otherwise) unless I was specifically testing nutrition. The last few weeks I've been experimenting with just ~100 calories (gel, blocks, etc.) before workouts, but haven't noticed any difference. FWIW, the biggest run I've done without any nutrition totaled ~20.5 miles and included 5x 4 min I. Zero bonking included.

              5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

              Upcoming Long Runs:

              Chisholm Trail Marathon 3/24

              OKC Memorial Marathon 4/28

              Upcoming Races:

              Tunnel to Towers 5k 8/31

              Wurst Race Half 10/5

              JMac11


                Cool thank you. Gives me more confidence. I can't even take a gel with me because all the fountains are turned off, so no water to wash it down. Will just try to gut it out.

                5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                 

                Next Race: Boston (4/15/19) 

                Marky_Mark_17


                  Keen - for sure, this one has really see-sawed.  Will be an interesting endgame.

                   

                  Me - I tested my track spikes out this morning (Saucony Endorphin).  3x4 mins ascending pace with 90 secs easy in between.  It took a bit of getting used to - with the spikes in they almost feel like they have a negative drop - but holy moly did they ever feel quick.  At reasonable speeds (~HM pace) it felt like I was barely working at all.  I didn't go totally full-tilt but even at 5k pace it felt very smooth.  I'll definitely wear them on Friday.  When I put my Freedom ISOs back on for a warm down it felt like I was running on trampolines!

                  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"

                  flavio1980


                    Mark - I googled the expression see-saw and there are some hilarious definitions (Bosnian see-saw, Human see-saw). Help a brother, what does it mean something has see-sawed?

                     

                    Jmac - have a small bowl of açaí 30 minutes before going out. All you need.

                     

                    MJ - Hansons trained me well for the 50K back in March/2016. I had managed to lose weight and stayed injury free for the duration of the training. Daniels seems good for people trying to squeeze that last 1% performance when they are already good with doing workouts consistently.

                     

                    Keen - Yeah, I'm feeling better, still a bit tired.

                     

                    me - I really wanted to up the mileage to the 75 miles a week range and start some nice Hansons 60-80 plan I have here. I have written it down on a spreadsheet in such a way that I can enter the marathon date and it calculates back the day I should start training. I have already adjusted that marathon date about 12 times since April 2016, but it's pointless if I can't even handle the 59 easy miles from the first week.

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

                    JMac11


                      Flavio - here's your lesson for the day:

                       

                      to change direction or move backward and forward or up and down repeatedly:

                      The lead seesawed (= first one side was winning, then the other) throughout the game.

                       

                      Also, my jaw dropped when I read you want to get into the 75 miles a week range.

                      5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                       

                      Next Race: Boston (4/15/19) 

                      flavio1980


                        Jmac - Ooh nice, thanks mate!

                        Yeah, I've done 75 miles per week pre my crash in 2016, so I know that there has to be a way back.

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

                        JMac11


                          Jmac - Ooh nice, thanks mate!

                          Yeah, I've done 75 miles per week pre my crash in 2016, so I know that there has to be a way back.

                           

                          Makes sense, I only joined up in late 2016 so I never got to see this version of you! Would be great to though.

                          5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                           

                          Next Race: Boston (4/15/19) 

                          flavio1980


                             

                            Makes sense, I only joined up in late 2016 so I never got to see this version of you! Would be great to though.

                             

                            It was a beautiful version of me, at 81Kg, light and fast, crushing 75 miles per week, some epic sandwich weekends with running 15 miles on Saturday followed by another 15 miles on Sunday. Crushing workouts like they were nothing (for the first and only time ever).

                            That's why I get so frustrated that I can't even get a few consistent 50 mile weeks.

                            Honestly I think I'm in denial cause I keep trying to go straight back to that high level of running instead of building back sensibly.

                            I'm starting to consider hiring a coach. I just learned about the RunSmartProject with Daniels & team, and there's the Luke Humphrey Hansons coaching services too.

                             

                            I'll browse around to see if there's something interesting.

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

                            Marky_Mark_17


                              Hey all - a few pages back JMac suggested we each do a year-end post maybe just reflecting on the year - highlights, lowlights, goals achieved, weather complaining, etc.  Probably doesn't need too much more on Bosnian see-saws (I really shouldn't have googled that at work).

                               

                              Seems like a good way to wrap up the thread?

                              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"

                              flavio1980


                                hahahahaha sorry Mark but hahahahahahaha

                                 

                                Ok, I'll go...

                                This was another year trying to come back to form. When all is done I'll be roughly around 2600km for the year (1550 miles).

                                This year I lost only 3 weeks to injury (and +1 that life got in the way) so a huge gain in consistency as compared to 2017 and 2016.

                                Average mileage however was around 50km per week, so not great.

                                I've also been very consistent with the functional training which seems to have given me a strength break through.

                                I've recently run a 5K in 18:30+ at 86kg which is a huge since previously I only had run this kind of time at 81kg.

                                Rule of thumb is 2 seconds per mile per pound, so I have at least a potential sub 17:30 5K if I manage to figure out my diet (I'll just keep repeating this, eventually it will turn true).

                                My Garmin watch states that my vO2max is 57 at the moment which is more than enough for a sub 3 marathon, if I can get all the ducks aligned.

                                 

                                On the new year I'll keep trying to up my mileage. I might even hire a coach to help me figure out some tricks to increase mileage up safely.

                                I'd hope to be running around 60 miles a week average for the last 3 months of next year. If I can do that the results will follow.

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