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

Congrats with the PR CK, and nice race, although not nearly as nice as that Garmin!

I finally got to do a threshold workout under "normal" conditions yesterday (first one was on a treadmill, second one in super windy conditions). 2x2T+1T, preceded by 6 miles easy (and before that, 3 hours on my back under a car with my oldest son, helping him replace the alternator on the car he is driving). Managed to keep a 6:56 average pace on the T segments, although it seemed to me that the last mile of the second 2-mile segment was harder than the last 1-mile segment. Looking at my HR it seems like I was at the correct effort level (although my HR seemed very high for the warmup miles), but my legs sure felt heavy at the end. Might have something to do with all the easy miles at the beginning, and the hours spent under the car . And the workout ramps up next week already with 3x2T...

I just looked back at my last weekly update and had said my legs are feeling better than ever...interesting that usually I can feel an injury coming with soreness and then stupidity by not backing off a bit, although I'm much better at that now.  This one came out of nowhere, I had no pain in that spot.  I felt something in my warm up and thought nothing of it, then it came back quickly during the 4 minute interval of my second 2,2,4 set.  I was pushing hard (3:45 - 3:50 pace) but no harder than I have for the last few weeks.

Keen - well done on the PR!!  Sometimes those small but steady improvements can snowball into a much bigger jump and you are clearly on the right track.

Also, that Garmin looks suspiciously like the device on your avatar's wrist!

Rune - nice workout and I imagine if I'd tried to run after waterblasting the house like I did a few weeks ago it would've been equally difficult.

Steve - bummer, just take it easy and maybe it will hopefully turn out to be something fairly inconsequential.

Keen that thing is huge, almost a small TV 

Steve i had a calf pull like that recently and did the walk of shame home and declared on strava a pulled calf only for it to heal up in a couple of days. I have now lost all credibility with injury assessment 

Jmac we dont use dew point here, in fact I need to go google it. Sorry I will stop reminding you that we dont PR forever 

Rune household chores etc always burn me out as I have a  weak pathetic runners upper body now. Good job competing the workout.

Mark good spotting on Keens avatar !

Im having a lazy week although mileage is ok just no workouts after 3 last week.

Keen - sometimes the stars align with favorable conditions and you get some nice break throughs in PRs, but small PRs are cool too

Rune - I have the utmost respect for you guys who do manly things. I’m a wimp and cannot replace a power outlet.

Steve - talk about injuries out of nowhere, I was running 8k today super duper easy and somehow managed to injure my right ankle right at the achiles, in the last 100m. I didn’t have issues with the right side for years now and then this. I’m hoping the customary 2 days off will solve it.

me - my week is done at 30km with 2x functional training. I have some pain near the scapula on my back from doing rubber band assisted pullups with the easy grip. The good news is I'm no longer abusing the trapeze muscles as much.

And a small injury on my right achiles, I suspect it might have something to do with trying out the 3 new shoes in 3 runs.

In summary, growing old sucks.

As for the world cup, with Germany and Uruguay out, I'm now cheering for mother Russia, my reasoning is explained in full detail below:

Keen - I remember playing it... I think on our high-roller Compaq 386 

Flavio - too many new shoes at once can actually do that as your feet take time to get used to them!

Piwi - nice week and nice long run this morning.

Me - had a bit of a cold mid-late week but it was pretty mild and didn't really seem to impact my running too much.  Overall this was a relatively tough week with a lot of workouts too.  Smashed out a fast tempo on Saturday which included some hills too but my right post-tibial tendon was just a little bit niggly.  Switched back to higher drop shoes for today's long run which is the usual fix for it, and barely noticed it.  The streak of weeks over 75km continues - up to 12 now, which is actually more than I managed during marathon training last year (I had a lot of higher weeks but the occasional lower one in there as well) but I've probably only got a couple left before tapering a bit for the Taupo HM.

M: weights

T: 12km incl. 2 x 10 mins moderate

W: 14.2km incl 4x5 min cruise intervals / 1 min rest

T: 14.3km easy

F: weights

S: 12.1km incl. 10km tempo @ 3:38/km average

S: 26.2km incl. hills and progression effort

Total: 78.8km

Flavio: Growing old sucks big time J I am happy for Lula that he doesn’t have to grow old in jail though J PS: did you see the commercial in which “Neymar Jr” rolls all the way to KFC and finally stops complaining to order chicken wings? Good one.

Piwi: Why is it Goodbye Tepuke does your son stop boxing?

Mark: I am amazed how strong your body is by now. I mean you barely have any easy runs and still nothing beyond niggles. If I consider the long runs as quality as well, you did 4 out of 5 as some sort of substance (borrowed this from the Hansons J). I would fall apart with so much quality.

Rune: What did you do under that car? Oil change? Or some serious work? I don’t do much around the car other than changing the tires. But I do repair my scooter regularly and enjoy that.

Me: first week with something of substance (SOS) and a “long run”. Nothing that really deserves the title under normal circumstances, but I had 4 weeks of downtime and am still getting regular PT sessions in to help getting rid of the calf pain. 4 runs, 40 kms. “Long run” of 13km. The Hansons half plan has me increase further next week and add a day. So far it is quite a decent and balanced plan. A lot easier as compared to JD.