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

Piwi - Heh I was poking fun on the fact that the Dutch are very tall, a light joke really because being tall is awesome.

How's the surf?

Piwi - Heh I was poking fun on the fact that the Dutch are very tall, a light joke really because being tall is awesome.

How's the surf?

I would love to be taller although been small is actually good for distance running. Im 5'8 173cm.

Steve i used to do 1000m intervals at the track 6 x 1000m with one lap jog inbetween which was about 2 mins. Man that 2 mins jog went quick.........

I made a segment using my name......   https://www.strava.com/segments/16754266?filter=overall  I have to make sure I lead this one right ?

If I recall correctly then the Dutch are the tallest people in the world? One study said its because of what they eat. Not sure what thats supposed to be (Gouda cheese???). Might be for them like the chia seeds for the tarahumara.

Anyways I will have a hard time after my injury to run a sub 90 hm and I came to realize that after the first couple of quality sessions. I am planning to run 3 hm this year. The first one is a bit hilly and in June. I am aiming for 105 minutes then (5min pace).

And I plan to drop that to sub 100min by early September and finally 95 minutes by early October - the last hm for me this year.

I am following JDs hm plan and will adapt between June and September with your help. I will end the week with 32/33 miles and hope to increase this in the next weeks to 40.

Actually the reason I came here was just to check with the JD community regarding his R workouts. He has something that left me puzzled: one workout is repetitions of 200R/200jg 200R/400jg 400R/200jg. That doesnt seem to make sense. Wouldn't it be better to run 400 and then jogg 400 instead of the other way around?

JMac - I would actually say that the rest periods are somewhat important in R-paced workouts, but only in the way that you need to make sure they are long enough to be able to keep good form for all your reps.

Mick - It would be interesting to hear what your program looks like in the later weeks.  A good friend of mine purchased a 12-week JD HM plan with 3 workouts scheduled every week, and in some weeks in the heart of the program it calls for some sort of tempo pace on all of those 3 days .

To avoid the current storm that's passing through here I think I've decided to combine 2 4-mile easy days into one 8-mile easy day tomorrow. I also looked ahead in my program to next week and realized I'm supposed to run 12 miles at m-pace on next Wednesday . I think I will step back from the Jack Daniels m-pace and run it at planned race day m-pace to see how that feels and to give me some sort of gauge before I toe the line in 3 weeks.

Hi, all,

Nice to see Piwi writing here

I frontloaded this week but I missed one run to get to the intended mileage.  Yesterday was only soccer and will rest until Sunday. 2 things though.

1. During last Sunday's run I got a deroofed heel blister due to water and dirt coming in the shoe and the sock trapping all of this while moving (chances are I didn't tie very well the shoe). I dressed with with a big band-aid, but that was only to protect while I completed the mileage as it doesn't allow it to heal.  Right now is a race against the clock for healing so I don't feel it during the race.

2. New England is under a storm, which is supposed to finish by the end of the day, there where flooding advisories and all that.  My only concern is that strong winds from North are forecast for a race that goes mainly South, North then South, next to the ocean

 

You're right, I phrased that poorly. What I meant was getting the rest to be exactly the right time is not important, or not nearly as important as it is in an I or T workout. The point is just to take a long enough rest that you are effectively fully recovered.

This is exactly why I posted the question here and thought that JD got the order of the 400's wrong. I will look at some other plans. His book has a few mistakes and typos so I wouldn't be surprised.

Rune: I can share the plan with you at some stage - I have completed my plan up to phase 2 out of 4 - I enter my workouts in an excel spreadsheet so that I can quickly glance at it before heading out for a run. I follow the book which lets you compile your own plan based on availability of weeks. But even in the 3rd phase which is the toughest of the plan there is only a long run at Marathon pace as 3rd quality workout. So I would say the book doesn't include any weeks with 3 workouts at the lactate threshold. But as said I will take a closer look!

My knees are gradually getting better, though they're not yet back to normal.  My easy runs are also speeding up to become moderate runs (which I suppose is a good sign for my fitness), so I may need to go back to breaking them up every so often.  Felt better this morning, and my pace was faster than I had intended, so I tacked on another mile.  Knees weren't too bad afterwards, so I'll try to add a few miles next week.

Sun - off

Mon - 6.2 miles easy

Tues - 6.2 easy

Weds - 20 mins swimming

Thurs - 6.2 moderate

Fri - 6.2 moderate

Sat - 7.3 moderate, including 6.2 @8:02/mile, faster than I intended

Total - 32.1 miles

YTD average- 28 miles

James - PROVIDED the knees hold together, slowly keep adding miles.

Mark - nice week.

Like Mark, I had my biggest week of the year.  It was 4km / 2.5 miles more than the previous week.  My knee was pretty good.  Monday was relatively cool (11 Celcisus / 52 Farenheit) which felt quite cool.  Tuesday intervals were ok, had a very slight throat infection which slightly affected it, also the first six intervals were too slow as I just didn't push the pace enough.  It was also my first intervals in the dark for a long time, which probably affected it too.

Thursday's tempo was pretty good, considering it was lunch time, and it was warm again.  Today's 20km was pretty good, and quite warm.  Two weeks to my half now.