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

flavio80


Intl. correspondent

    Mark - My get out of dodge plan involved buying a flight ticket out to Argentina or Uruguay haha. I just realised how silly it is. It certainly is not full proof against truck driver strikes 

    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

    flavio80


    Intl. correspondent

      Oh, and in case it was not clear, my mad max references were tongue in cheek. Push comes to shove the army goes in and unblocks the roads, like they just did. Anyway, back to running...

      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

      JamesD


      JamesD

        Thanks for all the stretching suggestions.  I foam roll before and after each run, and I stretch my hamstrings (bending down with my foot propped on a bench armrest) 3x30 sec after every run, so I'm surprised to be having trouble, especially when it started during an easy run.  I haven't stretched since it tightened up, figuring I shouldn't if it hurts, but I guess I should start up again, gently.  Was feeling a bit better today, so I tried, but the tightness & mild pain came back after a very easy half-mile.  At least I got a swim in, and my arms aren't too sore considering it was my third swim of the week.  Week's total was 4 miles (and 70 minutes swimming), YTD average 30 mpw. 

         

        In better news, my wife & 14-year-old son & I are going to Las Vegas next weekend to see her sister, who's coming from Chile on business for a jewelry industry convention.  First time I've been since I was a teenager.  None of us are particularly into gambling, but I'm sure we'll find things to do.

        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

        '24 Goals: consistency, age-graded PRs, half < 1:32

          Flavio: you were actually in de wallen and the girls there are mostly from Brazil Big grin some say its the red light district. I would call it amusement parc Smile I actually grew up in Germany and now live in Switzerland and mist say they have far too few Brazilian/Dutch girls. By far. Life is not fair.

           

          James: I was in Vegas for New Years and they had just legalized pot and you could smell it everywhere. If you wanna see a show do the cirque de soleil and buy the tickets at the mgm grand and not at your hotel or on the street - its cheapest there. And I was shocked but they still allow smoking in some casinos. Try to avoid those or you will come out smelling like an ashtray. Enjoy!

          HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

           

          2024 Goals: run a FM & HM + stay healthy!

            Mick I have absolutely no knowledge or experience with treadmills. I can understand if you live somewhere with harsh winters they would be very useful. Ive been financially tight for 50 years  I may have visited Amsterdam when I was 20 and eaten chocolate hash cake and wandered back to my hostel at 2am walking kms through the most dangerous part of Amsterdam....

             

            Flavio everybody looks better with a sun tan or olive skin right  Dutch girls would be too tall for tiny runners. DW/DH/DD I though were American terms which I first heard on the old forums.

             

            James enjoy the holiday.

             

            I forced myself out the door with my cold to run 6kms to hit my 80 km target today. Was the crappiest run and could barely hold 5.30/km 8.48/mile 

             

             

            Weekly Summary
            Monday, May 21, 2018 thru Sunday, May 27, 2018

            <tfoot> </tfoot>
            Mon 6.2 8.30 Morning Run Link
            Mon 5.0 8:22 Afternoon Run strava
            Tue 8.1 7:48 Morning Run 5x1000s@3.33 average strava
            Wed 7.5 8:25 Afternoon Run strava
            Thu 5.0 8:12 Lunch Run strava
            Fri 5.6 10:04 Morning Run strava
            Sat 6.2 7:22 Morning Run with 6k tempo strava
            Sat 0.8 8:17 Parkrun marshalling strava
            Sat 2.7 8:15 Parkrun marshalling strava
            Sun 3.7 8:57 Headcold no energy strava
              50.8 8:22    

            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 "      

             

            Marky_Mark_17


              Piwi - nice week and hope you are over that cold soon.  I too will never know what I could've run at 30 Wink

               

              Flavio - hope that hammy is not an issue and that things are sorting themselves out.  It's quite funny hearing about countries with proper armies.  In NZ, if the army needed to unblock a road they would probably just show up and ask politely.

               

              Me - another reasonable week at 82km and enjoying some good consistency like others on here too with the last 6 weeks all between 76-83km.  I'd planned for 2 hours for my long run today, got to the cafe at 1:56, decided that would be enough and it turned out to be a good call as the rain absolutely poured down about 30 seconds later!! There were lots of big hills in there and a new trail section I discovered near my sister-in-law's house too.  Unfortunately I landed in a massive muddy puddle at one point so spent the second half of the run with one very wet muddy foot haha. Maybe a slightly lighter week this week just to allow a bit of recovery.

               

              M: weights

              T: 11.2km easy

              W: 15.5km easy with a few short 30 second efforts

              Th: 14km with 3x 2km moderate/hard / 1km easy

              F: weights

              S: 15km incl. track session w/ ladder progression

              S: 26.3km long run

              Total 82.1km

              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"

              flavio80


              Intl. correspondent

                James - have fun in Vegas, I have heard many stories of families who go there and find entertainment, especially the fact that limos are taxis.

                 

                MJ - hahaha hahaha, red light district is a zoo with all the children pointing fingers at the “caged animals”.

                One thing that bothered me in Amsterdam was the fact everyone can smoke indoors.

                What I liked was everything else Smile

                Switzerland is still on my bucket list. For a long while we avoided it because it was too expensive, but now we’ve visited Norway, Sweden and Denmark, so we’ve got no more excuses.

                That said, Turkey, Bulgaria, Malta, Tunisia, Andorra and Spain felt more attractive for our vacation starting next week.

                 

                Piwi - Amsterdam is only a danger to your wallet

                 

                Mark - the king of consistency. I may remember wrong but the only time you were ever injured was when you dropped a weight on your toe, am I right?

                 

                me - Skipping today’s run as well. A cold might be approaching, I’m feeling down and weak. Propolis pills and some rest for me today.

                48km for the week with a nice hilly 12.5K on Friday.

                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

                  Piwi: I feel like its offtopic but I am financially tight because I have always had expensive girlfriends since being a teenager. So its not my fault Big grin This is why I am running - its cheap Smile Get well!

                   

                  Mark: great week! I am just listening to an audiobook by Fitzgerald and influenced by Samuele Marcora the central governor geek. Basically it starts off with the story of Sammy Wanjiru how he was extremely out of shape going into the Chicago 2010 marathon. But he wanted to win so bad that he overtook Kebede in the last climb before the finish line. Its an epic finish. Basically the author is saying that the central governor in your brain keeps a hefty safety margin by making the perceived effort feel super hard. Your body however is able to deliver a lot more. And to tap into that hidden reserve, then that is what some of us already do quite well with self talk and motivation. And I think you master it well too after that great race that earned you the series title. But there is probably still more but that isnt the result of consistency or miles but in your case for the half it would be mental. Whereas most of us need to train their muscles and system before being able to tap into the reserve tank called the mind.

                   

                  Flavio: I have never been to Tunisia. Wasnt impressed with Sofia/Bulgaria nor Malta. And think the heat wave will kill all beautiful places in Spain (Granada & Sevilla). So hey would have been the perfect time to come and visit the Alps Smile Enjoy your time there. Dont know what kind of pills you are taking but I heard Viagra helps with almost everything! Get well.

                  HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

                   

                  2024 Goals: run a FM & HM + stay healthy!

                  Marky_Mark_17


                    Flavio - sounds like an awesome holiday, have fun!! I haven't been to Europe at all and that sounds like a great line-up you have planned.  Yeah I had that broken toe you mentioned and the only other injury of substance was ITB issues around Dec last year/Jan this year - that was post-marathon fatigue and luckily it sorted itself out (although it did make running pretty miserable for a while).

                     

                    MJ- Yeah interesting stuff.  At the elite levels of guys like Wanjiru it doesn't take much to make a big difference, even squeaking out an extra 1% just through sheer drive and avoiding the natural safety margins your brain tries to put in place can be huge.  You see similar things in athletes from other sports too, like someone like Wayne Gretzky who was not the most physically gifted hockey player but was probably the best of all time just because of his smarts and drive.

                     

                    James - ah Vegas, the land of casinos with enormous, grand entrances at the front, but then you try finding the way back out once you're in there haha.... have fun!

                    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

                      Hey everyone, hope you had a nice weekend of running and relaxing...

                       

                      My week was solid enough, slightly lighter week after a heavy week by my standards the week before (and heavy-ish weeks building up to it).

                       

                      On Monday night I felt very average, had to slow my pace close to 5 min/km for a while, struggling for energy and felt sore so I made it slightly shorter and slower than planned.  I was back to normal on Wednesday and Saturday was 90 mins which felt like nothing after I'd exceeded that in the previous 3 weeks.  Off to Melbourne for a wedding on Wednesday morning so I moved my Monday run to 5:30am this morning (so I can move Wednesday run to Tuesday morning...) to coincide with the first bitterly cold southerly of the year.  Sleet and hail in the face, but still nice to be out there.  The conditions are very similar to race day last year for the Christchurch Marathon so hopefully it gets out of the way now.  The current forecast is pretty nice, cloudy, light winds and not too cold.  Perfect.

                       

                      My week:

                       

                      Monday            60 mins easy (12.6km @ 4:56)

                      Tuesday           Weights

                      Wednesday      70 mins easy (14.14km @ 4:57)

                      Thursday          60 mins recovery (12.4km @ 5:19)

                      Friday               Weights

                      Saturday           90 mins easy (19.02km @ 4:49)

                      Sunday             50 mins stationary bike + weights

                       

                      Total:                58.16km

                       

                      I need to re-introduce some intervals to the Monday session and bring back the tempo kms on Wednesday (took last week off as I was feeling like an injury was imminent - that feeling has passed).  Hopefully I can do that in the next week or 2 but being on holiday in Melbourne, I'll play it by ear.  I'm staying close to The Tan and close-ish to Albert Park lake which are places I ran a lot when I lived there so there's no real excuse.

                      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 - nice week and very wise to listen to the body and manage your training load accordingly.  Have fun in Melbourne (probably a bit warmer than CHC at the moment!).

                         

                        Piwi/Watson/Steve - sad news to see Dick Quax has just passed away.  One of the legends from a great Kiwi era of running with the likes of Quax, Walker, and Dixon.  For the non-Kiwis, Quax actually held the world 5,000m record for a year or so in the late 1970's and set a New Zealand 10,000m record which stood for over 30 years until Zane Robertson finally pipped it at the Rio Olympics.

                        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

                          Well said Mark.  What a legend.

                           

                          Check out the video of his silver medal in 1976...

                           

                          https://www.stuff.co.nz/sport/other-sports/104258283/new-zealand-running-great-dick-quax-dies-aged-70-after-long-battle-with-cancer

                           

                          My god, they are flying in that last lap.

                          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

                          SteveChCh


                          Hot Weather Complainer

                            Woops, they took the video off the article.  Here's the youtube link:

                             

                            https://www.youtube.com/watch?v=Q1t0ejcwHbk

                            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

                              Mark yes very sad I didnt know he had cancer. 13.10 5000m would definitely win our Parkrun . I always remember John Walker more than Dixon or Quax but looking at their achievements, they were huge. His 17 year old son is real fast and has some battles with a local young guy down near me. Speaking of young guns Jakob Ingebrigtsen just ran a 3.52 mile at 17.

                               

                               

                              Flavio you got my cold ? My daughter had it last week and i stupidly finished her fish n chips the other day, no wonder I caught it.

                               

                              Mick you need a down to earth girlfriend 😁

                               

                              Will be a rest day today and probably a light week till i shake off my bug. Probably a good thing with a 10k on sunday.

                              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 "      

                               

                              Marky_Mark_17


                                Piwi- I did think about coming down for the 10km but my sister-in-law is moving on the weekend so I need to be around to help.  Keen to see how you get on!  Hope that cold clears up swiftly.  If it's not quite 100%, don't make the mistake I did last year with the North Shore Half Marathon.  Had a disappointing race and really put my recovery from the cold back a few steps.

                                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"