Forums >Racing>Sub 1:30 Half Marathon in 2018
Cfarr: I was a JD evangelist but he broke me or moreover I let him break me
I am with the Hanson brothers now. I will let you know how it went by the end of September (half marathon not full)
Good luck!!!
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
In the past I have trained Pfitz style. I have found lots of easy mileage draining. This year I have been Hanson's style.
I know lots of people talk about speed work injuring. But I have also found that mainly easy milaege can also injure, although more repetitive stress type niggles.
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
I follow the Piwkiwi plan. 3 months at 10 mpw then 3 months at 40 mpw. 😀
Actually have only ever done Pfitz ( for my 2 marathons ) and did the job for me both times.
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 "
Flavio I just had a big bowl of icecream with caramel sauce and then I broke up some chunks of white chocolate into it
Damn that sounds really good!
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Intl. correspondent
Matt - that’s a fine choice, the English team provides a lot of entertainment.
Rune - I have many Argentinian friends but their current NT is hard to like.
Keen - Football is a gentleman sport played by hooligans haha. No wonder the Brazilians do so well.
MJ - that’s my impression about hansons, that it’s not as hard on the body, it has less peaks so to speak. I have not tried the other plans, but just hearing Jmac or Mark going for back to back hard runs makes me wince in pain.
Cfarr - 23 weeks should give you enough time to build a nice base. Make sure you build a good base.
Workouts - I don’t have a lot of personal experience, but the last 5x1000 that I did I was only hurting by the end. I have already exposed my love for lack of oxygen though and my hatred of muscular pain.
Marco - you are thinking too far ahead. You should not think about 4 minutes per km on the half until you have 38 minutes for a 10k.
Piwi - Why would you ruin a perfect dessert with white chocolate? you have much to learn young padawan
me - I am now completing 3 weeks off and gearing up to start again on Monday. During this week I was sneezing little clots of dark blood in the morning so I reckon this was a mean cold and I'm glad it's over.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
Mark Im sure you are too disciplined to eat icecream
Flavio hope you recover and can get back running soon.
Heres my week. Had 3 quality days which is alot for me.
Weekly SummaryMonday, Jun 25, 2018 thru Sunday, Jul 01, 2018
How do you get that nice looking table with all your training for the week?
PR's: 800 - 2:01.9, 1600 - 4:34.4, 3 mile - 16:00, Full Marathon - 2:54:49
Goals: Break 1:20 HM, Break 2:45 FM, Break 34:00 10k, Break 16:00 5k
Upcoming Races:
Strava link
Matt use this link
https://www.strava.com/oauth/authorize?client_id=7595&response_type=code&redirect_uri=http://rwol-weekly.appspot.com/authorization&approval_prompt=force#_=_
and select the text and copy and paste on here. My time zone misses out monday so i add it in manually.
Piwi - nice week. The beach intervals are quick given the surface! You also need to stop with these sub 90 training runs and do a real half with a taper!
My week is done. Thursday's tempo once again was good, 1s/km quicker than the previous week, second week in a row. And the last three tempos have been significantly quicker than any the rest of this year.
Watson nice week especially the tempo . I honestly went out the door to just run 21kms today at easy pace but rolled into it mainly as i started fast to try and get warm.
I see the Wellington Marathon was on. One of my local Strava mates Kunaal got 2nd ! He got 2nd in the Tauranga Marathon too.
I found a great live stream on youtube for the Goldcoast Marathon this morning. 2 Japanese guys and a Kenyan were neck and neck till the finish. One of the Japanese guys was vomitting while running, so hardcore , and to his credit nearly came back and ran the other 2 down.
Piwi - nah I go for the junk food on long run day and after races. And I have a massive bag of candy bananas at my desk at work which I prefer to actual bananas haha. I know another local runner Kat Morgan who was doing the Gold Coast Marathon. She has been training awesomely and on her training paces I would've thought she was ~2:55 but sounded like a tough hot day there (21C) and she faded towards the end and ran a 3:05.
Watson - nice week and good progress on those tempo runs.
Me - started the week fairly gently as I was a bit tired after the XC and a fast-ish long run. Ended up at 77km so now 11 straight weeks between 75-85km. At this stage my training volume is not much lower than I was doing for the marathon, but with more workouts and I'm feeling like I'm making real progress. I kind of have to get the work in now because the race calendar is pretty jammed through August and early September with Taupo Half, then Auckland Road Champs (10km), NZ Road Champs hopefully (10km), and the Dunedin Half ... and that's before the Auckland Half Marathon Series kicks off again at the end of September too!
M: weights
T: 10.7km easy
W: 13.2km easy with a few sprints
Th: 13km with 3x5min hard/3 min easy
F: weights
S: 14.9km inc. 3x 1mile / 200m rest on the track
S: 25.2km long run
Total: 77.1km
Flavio- good luck with your recovery
Piwi- Thanks, I'll try it out after my run today!
Watson- That's awesome to see growth from one workout to the next!
Mark- Nice week! How do you get into those championship races? Is there a qualifying process?
Matt - the champs races are basically open entry but only serious runners do them. For Auckland Road Champs, you only need to be registered with a club to enter. The top 6 in each age grade are then selected to represent Auckland at NZ Road Champs, I think. But, if you're not in the top 6, you can still do NZ Road Champs, you just enter representing your club rather than your region, so it's still basically open entry as long are you're registered to a club.
Hot Weather Complainer
Another solid week for me, and broke out a new pair of shoes. I'm not sure if that is why my legs feel a lot better than they have for a while, although looking at my old shoes, they're pretty worn.
Monday 70 mins with 3x(2,4)+2 intervals all with 1 min rest. 15.93km @ 4:34mins/km, intervals 3:46-3:52
Tuesday Weights
Wednesday 70 mins with 6x1km tempo 15.41km @ 4:32mins/km tempo kms 4:01-4:02
Thursday 60 mins recovery 12.51km @ 5:07mins/km
Friday Weights
Saturday 100 mins with 5km tempo from 16-21km. 21.91km @ 4:36mins/km, 5km tempo 20:13
Sunday Weights
This week is the best I've felt for sometime, although the intervals shattered me since I've been doing mostly tempo recently. For the tempo I'm aiming for race pace which is 4:10-4:15 but I just can't seem to judge it right. I shouldn't complain about going too fast I guess, but I do need to get used to that pace again. I do feel like I'm pushing reasonably hard but having said that, during the 5km on Saturday I felt like I had gas in the tank and could push harder if I needed to. Maybe I should do a 5km race one day, I've never done one but those tempo times after having done 16km suggests I can go under 20.
Only 5 weeks to go until the South Island half.
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 1:27:34
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Mark- That's pretty cool, I'm not sure if they have anything like that here in the US, I feel like it would be way more exclusive than that though.
Another wild day of the World Cup today, can't believe Spain bowed out to Russia..
Mostly easy mileage this week, just building back after the marathon. Decided to run a timed mile on Saturday with the high school xc team. The course we ran had some serious rolling hills, so I was pleased with my time considering we weren't on a track with spikes. Planning on building the mileage some more next week with more easy miles.