Sub 1:30 Half Marathon in 2018 (Read 704 times)

JMac11


RIP Milkman

    Flavio - As someone who only went through some light injury bugs earlier this year, I can't emphasize patience enough. I really like Jack Daniels rule of running a set mileage for 3 weeks, then taking a down week (60-70%), then going up 5 miles a week. It's so simple and it really works. We sometimes get so obsessed with hitting a number for a week, but it's way more important to be consistent at lower mileage than to ramp up to some crazy number. I keep a check on my average mileage over the past 12 weeks, and over the past 26 weeks. It shows me how running a huge number for one week will do nothing to help me, and it'll certainly just increase my injury risk.

     

    Mark/Year-End Review - Edit: I was going to save it til closer to the end of the year, but I'll write one out shortly. 

    5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

     

     

    watsonc123


      +1 to JMac about consistency.  Writes someone who has been inconsistent in 2017 and 2018.

      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

      Marky_Mark_17


        We all know what I think about consistency!

         

        I'll put my year-end post up on the weekend or early next week, given my last race of the year is Fri night.

        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: Maraetai HM, 10 Mar, DNF

        Up next: Waterfront HM, 7 Apr

        "CONSISTENCY IS KING"

        SteveChCh


        Hot Weather Complainer

          Sorry I've been a bit quiet...these niggles are getting me down a bit.  Got out for a 70 minutes lunchtime easy run today with no pain.  I'm going to reduce my "easy" pace a bit for a while and work on some calf strengthening.  My easy runs seemed to have been getting faster but in the long run I'll be better off slowing them down and keeping my legs fresh for the speed sessions I think.

          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

          flavio80


          Intl. correspondent

            Steve - a reminder that calf pain is merely the symptom. Calf strengthening might help but might not always be the answer, it might even be counter productive as strength training causes further tightening of the muscles.

            PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

            Up next: no idea

            Tool to generate Strava weekly

            SteveChCh


            Hot Weather Complainer

              Fair point Flavio - I have noticed my hamstrings are incredibly tight at the moment.  I'm going to spend some time every day stretching them

              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

              Marky_Mark_17


                Steve - when it comes to hamstring stretches, the classic standing stretch is not a great option (puts a lot of pressure on the lower back).

                 

                Worth trying a sitting hamstring stretch, or actually lie on the ground near a wall corner or doorframe, put your leg up against the wall and slowly shuffle forward until you've got a good stretch going.

                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: Maraetai HM, 10 Mar, DNF

                Up next: Waterfront HM, 7 Apr

                "CONSISTENCY IS KING"

                dj_dubb


                  A blast from the past right here!

                   

                  Hello sub 90 group, I'm brand new to this site, but not new to training forums. I recognize several of the members, Piwi Kiwi, flavio (although I know you as a different screen name), Watson...maybe there are others but haven't really read through your thread yet.

                   

                  You may remember me as djw from a certain other forum a few years back (not sure if that's a taboo subject here, at some places it is). I maybe even facilitated a sub 90 thread one of those years.

                   

                  Anyways, Piwi Kiwi - how's it going old friend? And I guess old would be appropriate since I see you've got post 50 yr PRs in your sig, haha. I've obviously taken an extended hiatus from the forums but maybe I'll give it a shot again. Not a ton has changed as far as my running since the last time we chatted.

                  SteveChCh


                  Hot Weather Complainer

                    A physio I had a few years ago noticed how tight they are and suggested using a towel, lying on my back.  Put the towel around my foot and bring my leg back.  I've slacked off doing that, I think it might help my issues.

                    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

                      Djw holy crap how you going old buddy. I actually thought about you the other day. You still running ? You got damn fast 1.15 half sub 16 5k I think ?

                       

                      Steve my calf is still playing up too. I think they just take a bit of healing and the problem is they feel ok to run on again but after a few runs show up sore again.

                       

                      I'm going to shut it down till the new year. Not a great way to start my marathon  cycle  but I'm not getting anywhere by reinjuring my calf.

                       

                      Mark those spikes sound like turbo boosters good luck.

                      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 "      

                       

                      flavio80


                      Intl. correspondent

                        DJ - Oh man, it's so nice to see you around. I sometimes wonder where all the crowd ends up at.

                        I reckon you're still blasting out those 75 minute HMs?

                        Welcome back, I know life gets in the way many times, but I hope you can stick around.

                        What have you been up to?

                        PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                        Up next: no idea

                        Tool to generate Strava weekly

                        dj_dubb


                          Kiwi - yeah what made me think of you was when I was binging on some Haka videos for some testosterone fueled motivation, ha. I thought...hey I know a certain New Zealander that I haven't been in touch with in a while. That and one of my favorite NBA players is a Kiwi too, Steven Adams.

                           

                          Flavio - hey man, good to see you too. You know, same old, like you say, life does get in the way some times. You still down in Brazil? Still love Nutella?

                           

                          As for my running,  I've stayed pretty consistent for the past year or so, still around 55-60 mpw. Quality whenever I can get it in. I had a really bad stint with PF as well as Achilles issues early in 2018 that set me back some. I did have an unofficial PR of 1:14:00 in the half late in 2017 but unofficial because it was a net downhill course and not certified. 5k PR hasn't changed, I've been blah at that distance.

                           

                          How about you guys? (Or you could just tell me to read up in earlier pages). I need some motivation, and I hope to provide some, and maybe some advice from time to time here.

                          Marky_Mark_17


                            DJW - wow awesome to see you back!!  Funny, I was just wondering the other day whether any of the old RWOL members would ever find their way over here.  I remember when I was just starting out the likes of you and Philly were putting out some sharp times and you ran a PB of 1:15 in pretty hot conditions somewhere in California.  At the time I remember thinking that was just crazy fast... I was probably somewhere in the mid-1:20's.  Anyway as you can see a few of us have made it over (Piwi, Watson, Flavio AKA Hatulz and me... I can't remember whether JMac was on RWOL or joined in once we got here).

                             

                            Steve - yeah the towel option your physio suggested is a good one too.

                            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: Maraetai HM, 10 Mar, DNF

                            Up next: Waterfront HM, 7 Apr

                            "CONSISTENCY IS KING"

                              DJW I have become an NBA junkie since Adam's made the bigtime. I work around watching OKC games live.

                              I've been fairly unmotivated since 2014 all my prs are back then. I've signed up to a full in England next April but am suffering calf niggles so I can't get my cycle started. Sub 3 will be a long shot if I can't get going in the new year.

                              50 to 60 mpw is very consistent.

                              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 "      

                               

                              JMac11


                              RIP Milkman

                                I knew the mention of Steven Adams would get Piwi all hot and bothered.

                                 

                                DJ - not sure if we crossed paths, could have been right when I joined up. Either way, we always love new (old?) members. Please keep posting. I will be starting up a new 2019 thread next week, at which point you can post a full bio.

                                5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19)