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

Mark - nice week.

Blair - welcome back.  I've had study/exams at times too, which makes training rather hard.

James - enjoy the break.

My week was my normal post half-marathon week, of just 3 easy runs.  I realize, I didn't post the previous week, so last my two weeks are below:

Watson, great report for the race! I enjoyed reading it and found it very interesting for next week race, so thanks and well done!!! I hope everything goes well with the next analysis with you dad.

Everybody else, I am reading your posts and learning a lot from your discussion (thanks!!!), but I rarely have the time to respond, sorry...

I managed my second week above 40 miles, but I had a pretty tough week. I was tired since the very beginning. Muscles are ok, and I think I am managing well the ration miles-speed increase, but everything else in life is just a lot.... in the last 4 weeks I went to Luxembourg to run the marathon (4 flights) to Baltimore and in North Carolina for a conference and work (6 flights) and to Amsterdam for a conference (4 flights)...

So I started the week easy, with 4, 5 and 4 miles. then a rest day and, on Friday, I decided to try the intervals keeping them easy on the legs.

I managed 5 X 800 mt at 3'02'' regular with 400 mt jog in between, and finished 1000 mt. after a reduced recovery (200 mt. jog) in 3'47''. It felt easy enough and in control from beginning to end, so I was happy.

On Saturday I kept it easy (6 miles) and today (Sunday) I planned to run my final HM test: 16 miles with 3 to 6 miles at race speed in the middle. I decided to run listening to my body rather than HR, and I run 4 miles in 32:30 followed by 2 miles in 15. Then I started the race pace (what I wanted to be at 7' mile). I knew well where every two miles were, so I could check, and I was very surprised. I knew I was running strong, but the legs were responding well, so I decided to keep going. First 2 miles came in 13'. I was a bit scared that was too fast, but I decided to keep it (also cause there is a hill in the middle of the second 2 mile. I passed 4 miles in 26'. It didn't feel to difficult, so I decided to keep going.

I finished the middle 6 miles in 37:30 (the goal was 42'!). Looking at the times, this morning I have probably run my best 10K, 8 miles and half marathon distance (even if I slowed down I passed at 12 miles in 1:25:00, so I must have reached the 13.1 miles in less than 1:35:00 - or very close to that).

I also closed the 16 miles in 1h 57', which is my best ever time on the distance.

It's a pity it was Sunday morning before 7:30 so there was nobody around to see ...

The plan has my last interval training on Tuesday and then taper, but I am not too sure cause the race in on Wednesday the 20th, so the interval would be 8 days to race, is there enough time?

have a good Sunday!

Marco

Watson - sorry to hear about your dad and hopefully the news is positive.  One of the analysts I work with thought her mother might have cancer but fortunately tests showed it was just bone issues.  Crazy thing is, her mum had already beaten three different types of cancer!

Marco- 8 days is plenty of time to taper for a half.  I normally allow around a week for a goal race.  Great tempo workout too, sounds positive for your race.

Watson sorry to hear about your dad.

My week of training went pretty well Highest weekly total ever.  I jumped up significantly this week with the help of a couple days off of work which allowed me the time to get in some longer runs.

Next week I plan to be back around 45 miles.

Weekly Summary
Monday, Jun 04, 2018 thru Sunday, Jun 10, 2018

Blair - Good to see you, hope you stick around

James - Knees for runners are a tricky thing. I had a lot of issues when I first started running more seriously (ie more than 20 MPW). They take time and a lot of strengthening but you’ll get there!

Watson - Sorry about your dad, hope he recovers.

Marco - That’s a hell of a workout, very impressive.

Cfar - Smart to cut back after going to your largest week ever.  

Me - Pretty standard week. Nothing really to report other than my Saturday run was one of the worst in a long time due to heat/humidity plus the weekend of a bachelor/stag party. Not a good combo. I finished that 7 and felt like I had run a race. I was also miserable in my MLR today for the same reasons (except one more night of a bachelor/stag party). My body is just not cut out to drink like I used to, but it’s probably a good thing that running makes me realize that.

I have my 10K Saturday but not really looking to PR. Would be an absolute miracle if I do. I’m just getting antsy to get started on marathon training.

Weekly Summary
Monday, Jun 04, 2018 thru Sunday, Jun 10, 2018

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JMac -ugh, those hungover runs are the worst.  That plus a 1 year old means that I almost never have big nights out any more!  Nice week though.

Rune - great week, always nice to set a new record.  Been enjoying the pictures of some of your runs around SF, looks like great weather and scenery.

Blair - hope you are nice and refreshed for this week after a quieter week.

Keen - Great mileage again, I'm getting jealous of what you're putting up before even starting your marathon training! You're putting in a good number of 10 mile runs.

Rune - Great week! Definitely go with how your body feels. Also, I saw this quote from Keitany: “I really love this city,” she said after finishing on the podium for the ninth straight time in NYRR races since 2010. “I love the atmosphere. When I come to Central Park for training everyone is friendly and I meet a lot of people.” So I really should have said something to her, I almost shouted GOOD LUCK THIS WEEKEND to her but I was still processing that I just ran past her. The funniest thing about seeing some of these Kenyans in the park is that they're always dressed like it's the middle of winter. It was 70+ when I was running and she was in full pants and jacket.

Hi Team,

I'm back after a couple of weeks in Melbourne at a wedding and Queenstown for a power down but managed to keep running.  I've got some minor achilles soreness so after 300 metres last night I decided to turn around and stick to the stationary bike.  I might do the same on Wednesday - I don't think it's major but felt like it could easily get worse.

I've been at around 60km per week with some tempo.  Only 8 weeks until the race now which I'll play by ear with the current soreness.  I've got a really good base now but I'm lacking some intervals.  Tempo feels fine at the moment and will increase that to 30-40 mins by the race but I'm a bit concerned I haven't done any speed yet.  I won't push it if I'm sore though.

It's been great running in different places, mainly on The Tan in Melbourne then around the lake in Queenstown incorporating some of the marathon course.

Looks like everyone is kicking on well.

watson, all the best to you and your Dad.