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

Flavio I will add that endurance mainly comes from CONSISTENT mileage so you could probably do no speedwork but run 80 kms/week for a few months and still get faster. Of course speedwork really helps after that base is built and if you can handle it injury free then introduce some. Im hoping that my 3 x VO 2max ( including 5k race ) workouts over the last couple of weeks makes my tempo pace feel easier 

Steve nice week. You can run easy pace on the faster side if your mileage isnt too demanding. Once mileage gets up and you are running 6 or 7 days/week then slowing down easy pace really helps get you through the week. Im running some 5-5.30/km easy runs but can bang out a 5k like last weekend if needed.

Mick thats a nuisance for you with the injury. I remember the hop test. Had quite a bad running injury once which put me out for about 8 weeks and the hop test was the sure thing to see when my tendons had repaired themselves.

Rune thats good for you to know about that marathon and you can move on to the next one which will hopefully be measured correctly !

Keen looking forward to seeing your 5k PR going down. I enjoyed your near perfect rectangular run on Strava today 

My last half marathon with Mark in 2016 read short at 21.0kms and my last 10k was 9.8kms. Its pretty frustrating and I think its a combination of poorly measured courses  (as most events are not run by runners) and GPS error.

Short Courses - I’m so lucky I’ve never had to deal with that. Not only are all of my courses USATF certified, they’re done by David Katz, who is probably the most famous and important course measurer in the country if not world. He lives locally in the NYC area so I am super lucky. He measured the Olympic marathon course, and yet he also measured the 5K course I’m running this weekend that has a few hundred runners.

Good article on him and course measuring for the interested: https://fivethirtyeight.com/features/theres-more-to-measuring-an-olympic-course-than-just-measuring-it/

Edit: I think I’ve mentioned measuring before but now I can’t remember if I’ve sent out his article in the past. If I have, sorry for the memory loss...

Steve - are running Christchurch?  I might be.

 

 

me - I might be running a couple more HMs this year.

I think I should focus on tempo workouts. I clearly lack endurance at this pace.

I might not increase weekly mileage as much, but insert some nice 5 and 6 mile tempos, maybe some cruise intervals per Hansons (10s per mile faster than HM pace), done like 6x1 mile, 3x2, 2x3.

I’ve been running mostly easy running so I’ll have to be conservative on my approach to fast stuff.

What do yall think?

I think you can safely do all of those, including the 2x3.  I think that would be very helpful for concentration and strength when it comes to the half marathon.  You'll have to work to it, but if you're doing at least 40 miles a week, you can handle it.

Steve - are running Christchurch?  I might be.

I'm not unfortunately, got a wedding in Melbourne the night before so I subbed in the Waterfront Half...and now have to do the South Island half after that one didn't pan out.

It certainly is quiet.

I'm taking things easy this week. I know this board is all about consistency but I think a down week leading into my 5K on Sunday is the right move for me to give me the best chance at a PR. Forecast is looking like upper 50's and cloudy at the moment, although a bit breezy. I'm used to running 5K's in scalding hot heat, so this will be interesting.

I'm really upset though I had this stupid foot injury for a few months. I wonder what could have been if I hadn't stopped running for effectively 3 months, but I guess that's the way with running sometimes. Just gotta be happy that I'm healthy now.

Sorry my bad guys for not my usual twice day posting 

Jmac the way I try to look at it is the injury break makes you hungrier and more motivated and allows your body a nice recovery period. Really looking forward to your 5k as you have so much natural speed.

Mark temps are so good as you say. Even my 4pm Tepuke runs are cool and easy.

Rest day for me today although I went kayak fishing. Yeah I know its a hard life.

Yesterday I doubled with 12km 6@tempo in the morning and 6kms recovery at 4pm while waiting for my son. When I did this last week the 2nd run sucked as my achilles were sore and I got some other weird foot pain. This time was fine though.

Ive got to be patient but my tempo pace is alot slower than when Im fitter. Still early days though.

Piwi: great picture!!! If thats the pain cave then you are looking surprisingly good! But why would they take a picture at that spot with no background whatsoever other then a new wooden fence

Jmac: I am injured at the moment and it sucks to think that this down time will haunt me even after I am back at it. Good luck on the 13th!

Mark: you are probably still some 10 minutes away from your best physically possible half time so no need to reminisce - just go to work But I guess a lot of it has to do with mindest too - I used to play competitive Baseball. And I would never seriously consider to try and play it again - without constantly thinking - whoa I got old I used to do this easily and now I have a hard time with this. I would probably think the same way about running and not put nearly as much effort into it and appreciate the small but steady improvements. So in short I think its ok for me to start with this as an old fart. Hope this makes you feel better

General question: my goal half is in mid September and I guess I wont really be back at running some serious miles before mid June. Should I just restart the JD half plan with about 12 weeks to go or should I do a 4-5 week 5k training plan to seriously work at speed and then do an abbreviated JD half plan. I am asking because I know that the tempo runs really increase my speed and I feel thats what I am missing most. That said with my current overuse injury I want to take it easy - 90 minutes will be too ambitious of a goal and I am aiming at breaking the 100. I will probably leave the 90 for 2019