Forums >Racing>Sub 1:30 Half Marathon 2021 Edition
Problem Child
Can this Kiwi Point Adjustment Chart be posted at the front of this thread? I'm pretty sure a 120 was a "nothing to complain about" and a 150 was something like "add 5 seconds."
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.
VDOT 53.37
5k18:xx | Marathon 2:55:22
RIP Milkman
That's a good idea, Keen - can you add this to the front page for reference? But 150 is definitely not 5 seconds, it's almost 5%. I guess if you're running 90 second repeats it's only 5 seconds
Of course, this is just a guide, but I've found it to be very beneficial. If you're doing repeats (ie cooling down between reps for even a bit), cut these in half. These are meant for continuous runs, e.g. races or long tempo runs. It also can vary a lot, including how sunny it is, whether there is a breeze to cool you down, etc. But it's a good table to look at and realize you can't just slow down a few seconds when it's 75 degrees and 100% humidity.
100 or less: no pace adjustment
101 to 110: 0% to 0.5% pace adjustment
111 to 120: 0.5% to 1.0% pace adjustment
121 to 130: 1.0% to 2.0% pace adjustment
131 to 140: 2.0% to 3.0% pace adjustment
141 to 150: 3.0% to 4.5% pace adjustment
151 to 160: 4.5% to 6.0% pace adjustment
161 to 170: 6.0% to 8.0% pace adjustment
171 to 180: 8.0% to 10.0% pace adjustment
Above 180: hard running not recommended
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
On a separate note, if you Kiwis want real heat, go look at the forecast for the Olympic Trials this Sunday in America. It's going to be an absolutely perfect 112 degrees, or 44C . Looks like they're going to hit around 170 TDP, which I have never experienced in my life. The highest I've ever hit is 160, and that I couldn't even finish an easy run of 11 miles in.
I get a 129-150 tomorrow night. 90-96F and 47 dew points. At 6 pm. Drops down 78F and 51 overnight. thankfully I'm not running marathon pace or faster.
112 degrees for race day. FUUUUUUUUUUUUUUUUUUUUUUUUUUU..........what? Like..."due to covid 19 Global Warming now matters and we're not going to make y'all suffer in this nonsense." Maybe it's going to be hot in Tokyo this summer.
http://www.hydrapouch.com/store/index.php/standard-hydrapouches/standard-hydrapouch-ocean.html
time change.
EDIT
JMac VDOT 56 says 80 seconds for a 400R. VDOT 53 says 90 seconds for a 400I workout. I'm apparently a 51 based off my last 5k. Don't give me the JMAC SACK when I start posting workouts for CIM soon.
JamesD
My week is done, because we’re moving our son to his university tomorrow. (DW will cry.) My leg troubles keep bouncing around but weren’t too bad, and I got in a decent week. This week it was right Achilles soreness during an off day and lower right hamstring soreness the next day, but since I'm not trying to go too fast, nothing got worse and everything except the recurring upper hamstring/glute soreness went away. For unknown reasons, this week’s tempo run was 10-15 sec/mile slower than expected, but my lungs weren’t tired, so I went half a mile longer than planned.
Sun - 9.3 miles recovery (1:39) on treadmill
Mon - 9.4 in park @ 8:36, TDP 148
Tues - off
Weds - 8.1 miles in park including 4.6 @ ~7:08/mile, not sure why so slow
Thurs - 9.3 recovery (1:39) on treadmill
Fri - 9.7 slow progression (1:39) on treadmill b/c car battery died & couldn’t get to park
Sat - off taking son to university (in DW’s car, as mine is older than son)
Total - 45.9 miles
YTD average - 48.1 mpw
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
Hot Weather Complainer
CK - Sounds like the right call, that’s brutal.
JMac - That’s just an early spring forecast for Auckland
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
Intl. correspondent
Steve - one hand I don't want to see you suffer through 42km, on the other hand the race report is gonna be glorious 😁
Keen - in that weather there's no way to run fast. A few years back I used to run this cross country race once a month, it was 8k, 4 laps of 2k in a park.
I'd run close to 30 minutes on better weather and close to 33 minutes on the warmer days.
112 degrees is just insanity, though they are expecting horrible weather in the Olympic marathon, they were talking of moving it to the north of the island to have a couple degrees cooler weather.
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
Flavio, I’m going to give it a go. Nice and easy and if I feel I’m doing any damage towards the end I’ll take the loss.
I’m going to take my phone in my flip belt so my partner can track me. So if you want to watch a very slow moving dot, here’s the link. I’m starting in about 20-30 mins.
Edit: Started a new session after warm up
https://gar.mn/zkzxE7
Mother of Cats
Flavio, I’m going to give it a go. Nice and easy and if I feel I’m doing any damage towards the end I’ll take the loss. I’m going to take my phone in my flip belt so my partner can track me. So if you want to watch a very slow moving dot, here’s the link. I’m starting in about 20-30 mins. https://gar.mn/gzjQbQ
https://gar.mn/gzjQbQ
Good luck!!! Enjoy!
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.
That's a good idea, Keen - can you add this to the front page for reference? But 150 is definitely not 5 seconds, it's almost 5%. I guess if you're running 90 second repeats it's only 5 seconds Of course, this is just a guide, but I've found it to be very beneficial. If you're doing repeats (ie cooling down between reps for even a bit), cut these in half. These are meant for continuous runs, e.g. races or long tempo runs. It also can vary a lot, including how sunny it is, whether there is a breeze to cool you down, etc. But it's a good table to look at and realize you can't just slow down a few seconds when it's 75 degrees and 100% humidity. 100 or less: no pace adjustment 101 to 110: 0% to 0.5% pace adjustment 111 to 120: 0.5% to 1.0% pace adjustment 121 to 130: 1.0% to 2.0% pace adjustment 131 to 140: 2.0% to 3.0% pace adjustment 141 to 150: 3.0% to 4.5% pace adjustment 151 to 160: 4.5% to 6.0% pace adjustment 161 to 170: 6.0% to 8.0% pace adjustment 171 to 180: 8.0% to 10.0% pace adjustment Above 180: hard running not recommended
Can we add a whining index to this?
That link says: tracking session has ended 😐
Do you guys think Steve is watching the posts here during his run? 😂
Yes. Your whining increase vs. baseline is equal to the following:
Pace Adjustment x 3.5 x [If Kiwi = "yes", then 343,234; otherwise 1]
ETA: Yeah thought tracking Steve would be super cool. Sad it's ended. Hopefully just a malfunction and not he gave up.
Yes. Your whining increase vs. baseline is equal to the following: Pace Adjustment x 3.5 x [If Kiwi = "yes", then 343,234; otherwise 1]
Genius.
https://gar.mn/zkzxE7 That link says: tracking session has ended 😐 Do you guys think Steve is watching the posts here during his run? 😂
I hope it didn't just end with a short loop around the block!
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"
Strava shows a 1/4 mile run. Maybe he didn't reactivate his live stream, or it created a NEW link with his actual race.