Sub 1:30 Half Marathon 2021 Edition (Read 280 times)

JMac11


Taper Czar

    Nice job Watson, claim that extra second 

     

     

    As someone who is all about official numbers, I approve this 1 second clarification 

     

    5K still looking like full sun and 140 TDP. Again not too worried, not running for time but rather to remember what the pink unicorn looks like.

    5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

     

    Next Race: Whatever COVID-19 will allow me to run 

    darkwave


    Mother of Cats

      Have a great race, Jmac!

       

      Great job, Watson!

       

      James - I want to note for the record that, given where you live, you have more of an opportunity to acclimate to higher temperatures and dewpoints.  That acclimation makes a difference.

      Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

       

      And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

      watsonc123


        Good luck Jmac.

        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)

        JamesD


        JamesD

           

          James - I want to note for the record that, given where you live, you have more of an opportunity to acclimate to higher temperatures and dewpoints.  That acclimation makes a difference.

           

           

          Sure, that makes a difference, though I still need to reacclimate each spring/summer.  Since we had a relatively late start to summer this year, TDP 140 feels warm-but-not-particularly-hot to me right now, about like TDP 145-50 will feel in a month.  I probably also start from a higher base than most people, and I think part of the reason is that my high surface-area-to-mass ratio (I'm 6'0""/132 or 1.82/60 outside the U.S.) means I shed heat relatively well.

           

          Now that I think about it, with the demise of our local early-November marathon & half that sometimes had good weather for me, all four of our main local races longer than 5K have temperature issues.  We have an early-January half (that I've never run) and an early-February 10K, both of which usually have temperatures in the 20s or 30s, an early-July 5-miler called the Heat Wave for good reason, and an early-September 10K that is usually hot.  My best chance of good temperatures is for the September 10K to be less warm than usual, and the February 10K is occasionally in the 40s, which is still cold for me

           

          Good luck, Jmac!

           

          Congrats, Watson!

          Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

          2021 Goals:  Stay healthy, 40+ mpw, Half<1:30; PR or 80% age-grade at some distance

          JamesD


          JamesD

            My week was similar to the last several.  I'm still being consistent and am more than halfway to one of my goals for the year, averaging 40 mpw.  Have already run more miles than in any of 2014, 2015, or 2016.  I'm still having lots of niggles, though, including most persistently both glutes/upper hamstrings.  Nothing is serious enough to make me stop, but I can’t seem to go more than a couple of days without occasional twinges or soreness somewhere.  Despite that, my lungs and legs don’t feel particularly tired, I’m recovering well, and I’m gradually extending my tempo runs. 

             

            Bought a pair of Brooks Hyperion Tempos in the hope of being ready for a 5-mile race next month.  Tried them for my last mile on the treadmill today.  They felt pretty good - light with a decent amount of padding in the heel and less in the forefoot.  No plate, as I don’t want to risk aggravating my hamstring and past Achilles issues.

             

            Sun - off

            Mon - 8.2 miles in park including 3.5 @ 6:55

            Tues - 9.4 slow recovery (1:39) on treadmill

            Weds - 9.4 in park @ 8:35, TDP 142

            Thurs - off

            Fri - 10.7 progression (1:39) on TM, gym A/C out so temp ~79/27

            Sat - 9.4 slow recovery (1:39) on TM, gym A/C still out so temp ~79/27

             

            Total - 47.1 miles

            YTD average - 48.4 mpw 

            Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

            2021 Goals:  Stay healthy, 40+ mpw, Half<1:30; PR or 80% age-grade at some distance

            Marky_Mark_17


              All the best JMac. Embrace the 5k suck!

              5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

              HM: 1:09:41 (May-20)* | FM: 2:41:41 (Oct-20)

              * Net downhill course

              Last race: Southern Lakes Half Marathon, 1 May, 1:09:41 (1st place)

              Up next: Meridian Hydro Half Marathon (trail), 7 Aug

              "CONSISTENCY IS KING"

                Go get it Jmac 💪

                 

                My week

                31/05/2021 To 06/06/2021

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                31/05 Afternoon Run 4.98 8.02 00:44:00 08:50 05:29 20
                01/06 Morning Run 7.47 12.01 00:59:09 07:55 04:56 8
                02/06 Morning Run with 7kms tempo 7.48 12.03 00:52:13 06:59 04:20 4
                03/06 Lunch Run with Grayson 4.98 8.01 00:38:00 07:38 04:45 2
                04/06 Morning Run 7.47 12.02 00:56:45 07:36 04:43 51
                05/06 Lunch Run 5.61 9.02 00:50:17 08:58 05:34 279
                06/06 Papamoa group run 14.30 23.02 01:58:08 08:16 05:08 15

                Total distance: 84.13km

                50+ PBs -  

                5k 18.25 Tauranga Parkrun  Sept 20      81.97 % age grade

                10k 37.21 may 2nd 2021 strava run 82.51 % age grade

                Half marathon  1.23.30 may 21 80.11 % age grade

                " If you don't use it you lose it,  but if you use it, it wears out.

                Somewhere in between is about right "      

                 

                SteveChCh


                Hot Weather Complainer

                  Good luck JMac.

                   

                  piwi - Nice week.  How are the legs now?  Fully recovered?

                   

                  James - Good week and great to hear you're planning a race.

                   

                  watson - Nice race.  Your comeback from a long, annoying lay off has been impressively quick.

                   

                  me - Last time I can say this was my biggest week for some time.  Let the taper begin.  Looking at the plan, I'll drop down to 90km then 70km then race week.  Does that sound like a reasonable marathon taper?

                   

                  I actually haven't found the cycle as hard as I expected - I've had half-marathon cycles which have worn me down more.  Perhaps speed training works me over more.  I think I'm in good shape heading into the next 3 weeks.  My first taper week is bigger than what was my biggest week not long ago.  My long run yesterday felt really comfortable, although obviously I had tired legs towards the end.

                   

                  The Christchurch Marathon would have been on this morning if they hadn't changed the date...and it's raining.  Lightish winds and showers only.  I'd much prefer today than the warm day in April but I suspect the organisers will take this as proof they were right.

                   

                  Weekly for period: From: 31/05/2021 To 06/06/2021

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  31/05 Warm up 0.28 0.46 00:03:03 10:54 06:38 0
                  31/05 70 mins easy pace 9.04 14.54 01:11:11 07:52 04:54 20
                  02/06 Warm up 0.34 0.54 00:03:05 09:04 05:43 0
                  02/06 Med-Long incl. 5 x (3km @ MP, 1km easy) 14.94 24.04 01:53:01 07:34 04:42 15
                  03/06 Recovery 5.52 8.88 00:47:59 08:42 05:24 18
                  04/06 Warm up 0.29 0.46 00:02:43 09:22 05:54 0
                  04/06 Easy 10km 6.27 10.08 00:50:16 08:01 04:59 11
                  05/06 Warm up 0.29 0.46 00:02:51 09:50 06:12 0
                  05/06 Long incl. 3 x 7km @ MP 21.18 34.08 02:42:09 07:39 04:45 39
                  06/06 Recovery 5.04 8.12 00:45:04 08:57 05:33 6

                  Total distance: 101.67km

                  PB:  Christchurch 2016 1:29.25

                  Recent Races:    Queenstown Half-Marathon (trail) November 21, 2020 1:35.11 Cherry Blossom Half-Marathon, September 13, 2020 1:33:38 Half-Marathon Time Trial May 31, 2020 1:31.51  Auckland Waterfront Half-Marathon 2019 1:30.49 

                  Plan for 2021:  Christchurch Half-Marathon April 11 (tempo/training run), Wellington Marathon June 27,  Queenstown Half-Marathon November 20

                  watsonc123


                    Steve - nice week.  Don't you have a coach?  I don't think you should double guess the coaches plan.

                     

                    Piwi - nice week.

                    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)

                       

                      Bought a pair of Brooks Hyperion Tempos in the hope of being ready for a 5-mile race next month.  Tried them for my last mile on the treadmill today.  They felt pretty good - light with a decent amount of padding in the heel and less in the forefoot.  No plate, as I don’t want to risk aggravating my hamstring and past Achilles issues.

                       

                        James I was wanting to try something with the Carbon fiber plate I was actually looking at the Hyperion Elite, also looking at NB RC Elite as well, I tried some on today they felt pretty good in the store...have not wanted to spend the money on them at this time though got to get another pair of daily trainers first.

                       Piwi nice week again

                      Steve nice week that was a great job on the long run too.  hope the taper goes well, you seem like you are ready, I think you are going to nail your race!

                      PR's

                      1m  5:38 (2018)

                      5k    19:59 (2019)

                      HM  1:33:56 (2018)

                      FM  3:23:07 (2018)

                      Marky_Mark_17


                        James - nice week and well done on the mileage.

                         

                        Piwi - good week, you just beat me!

                         

                        Steve - back to back 100's!  Nice one.  It's promising that you're feeling really strong at this point too.  I've tended to have a slightly sharper taper than that but I'd just go with your coach as we are all different.

                         

                        Me - slightly lighter week this week after a couple of very solid weeks.  Timing worked out pretty well actually because I had a light cold through the middle of the week that Miss 4 kindly brought home from daycare.  It didn't really seem to impact me nearly as much as colds have in the past so maybe it's an endorsement of the reduced alcohol and better nutrition, and I was able to smash out a good track workout Saturday and a relatively quick LR on Sunday despite some pretty windy weather.  Fortunately for me the massive downpour started about three minutes after I got home!

                         

                        Weekly for period: From: 31/05/2021 To 06/06/2021

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        31/05 That run where you can go all the way around Wynyard Wharf again 3.15 5.06 00:24:29 07:46 04:50 9
                        01/06 That run where someone had crashed into the fence just past Ngapipi Rd 6.22 10.01 00:42:00 06:45 04:12 39
                        02/06 That run where I didn’t even realise it was Global Running Day until Strava and Garmin threw badges at me 8.72 14.03 00:54:08 06:12 03:52 35
                        03/06 That run with the high road out and the low road back 9.37 15.08 01:02:36 06:41 04:09 106
                        05/06 That run where I unexpectedly bumped into coach and it was still windy at the track 8.37 13.47 00:50:28 06:02 03:45 131
                        06/06 That run where I would like to live on Autumn Blaze Road 15.55 25.02 01:49:09 07:01 04:22 254

                        Total distance: 82.66km

                        5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                        HM: 1:09:41 (May-20)* | FM: 2:41:41 (Oct-20)

                        * Net downhill course

                        Last race: Southern Lakes Half Marathon, 1 May, 1:09:41 (1st place)

                        Up next: Meridian Hydro Half Marathon (trail), 7 Aug

                        "CONSISTENCY IS KING"

                        Running Problem


                        Problem Child

                          Because this was mentioned here, and this song is awesome

                           

                          Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                          watsonc123


                            Cfarr - there's also the NB Elite RC v2 out now, which is apparently better.

                             

                            Mark - nice week

                             

                            My week was very good. Biggest volume this year.  Biggest quality (but NOT volume by a long way) in a week ever.  Second most elevation ever, behind two weeks ago.

                             

                            Work day on Wednesday ended up really long so didn't run.

                             

                            Tuesday's intervals were good.

                             

                            Thursday's steady was around 4 s/km quicker than what they had been previously.

                             

                            Saturday's 5km Park Run was good, in 20:50, on a fairly slow course, I didn't fade this time, I was a little slower coming back but the course is slower second half.

                             

                            Doubled up Saturday with a club run.

                             

                            Ended up reffing the first half of my daughters football (30 minutes elapsed time) which I wasn't expecting.

                             

                            And Sunday's run was surprisingly good, about 6 minutes quicker than previous, including managing on the first loop to run all the way up the STEEP hill.

                             

                            Weekly for period: From: 31/05/2021 To 06/06/2021

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            31/05 Afternoon Run 3.13 5.04 00:25:33 08:10 05:04 13
                            01/06 Evening Run - Incl. 20 * (1:00 Quickish & 1:00 Easy) Intervals 7.28 11.71 00:54:39 07:30 04:40 40
                            03/06 Evening Run - Steady Pace 3.0-13.0km 8.81 14.18 01:04:21 07:18 04:32 49
                            05/06 Warm Up 2.36 3.80 00:18:11 07:42 04:47 6
                            05/06 Trentham Park Run 5km 20:50 3.09 4.97 00:20:51 06:45 04:12 9
                            05/06 Cool Down 2.39 3.84 00:20:02 08:23 05:13 20
                            05/06 Afternoon Run - Trentham Harriers Club Run 7.49 12.06 01:17:55 10:24 06:28 217
                            06/06 Football Refereeing 1.00 1.61 00:14:13 14:13 08:50 0
                            06/06 Afternoon Run - 2* (Canon Point Zig Zag to Dam and then Down River Trail) 11.89 19.13 01:58:31 09:58 06:12 626

                            Total distance: 76.35km

                            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)

                              Steve great final big week for you. Whatever happens you have done some proper marathon training and your fitness will be on an all time high.

                              My legs are good although after my 7km tempo  on Wednesday I had sore calf muscles for 2 days and couldn't do intervals on Friday.

                               

                              Mark always good to beat you in something 

                              They had the Mount Joggers half today and it was windy and wet. Would have been a slow course and conditions.

                               

                              Watson excellent Elevation on your run today.

                               

                              Cfarr I recommend a shoe called the Next % 

                              50+ PBs -  

                              5k 18.25 Tauranga Parkrun  Sept 20      81.97 % age grade

                              10k 37.21 may 2nd 2021 strava run 82.51 % age grade

                              Half marathon  1.23.30 may 21 80.11 % age grade

                              " If you don't use it you lose it,  but if you use it, it wears out.

                              Somewhere in between is about right "      

                               

                              watsonc123


                                Yes, elevation was good.

                                 

                                Also impressive was Mark's elevation on his track workout!  GPS error or the track is in a state of disrepair!

                                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)