Sub 1:30 Half Marathon 2021 Edition (Read 165 times)

    Mick nice job in the snow.

     

    James good week for you too.

     

    Mark nice workouts. Those sprinters are hilarious. I'm jealous cos they are so muscular .  I remember doing 6 x 1000s at the track a few years ago while they stretched and did a few strides.

     

    My week ok but not amazing. Took today off togo fishing.

    I've been having an issue for the last 2 weeks with pain and discomfort in my upper back lower neck. Its probably a pinched up nerve or something but its making life a little miserable. I was hoping it would " come right " but I may need some PT.

     

    Weekly for period: From: 11/01/2021 To 17/01/2021

    Date Name Distance
    in km
    Duration Avg Pace
    per km
    Elevation Gain
    in m
    11/01/2021 Morning Run 10.03 00:50:33 05:02 3
    12/01/2021 Morning Run with 6k tempo 11.01 00:49:52 04:32 3
    13/01/2021 With Phil and Jacques 10.18 00:54:20 05:20 2
    14/01/2021 Progressive 10.04 00:46:05 04:35 11
    15/01/2021 Morning run with Phil 20.01 01:42:01 05:06 24
    16/01/2021 Checking the surf 8.02 00:39:01 04:52 25

    Total distance: 69.30km

    50+ PBs -  

    5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

    10k 38.44 feb 6th strava run

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

    Somewhere in between is about right "      

     

    flavio1980


    King of pastries

      Mick - That’s insufficient information to stereotype you. I’ll have to settle for Swiss. From now on I’ll think that when you approach a woman you say “eins, zwei, drei!”, like they explain in that movie “Cool Runnings”.

       

      Keen - I’m very disappointed at you son. HTFU and do more strength training!!! 

       

      Zeb - good luck on the sub 20 attempt.

       

      Steve - here’s to a quick recovery!

       

      Rune - I find it hard enough to run in these -3C with wind temps we have lately, I can’t fathom swimming.

       

      me - one more week in the bag. The 2 hour long runs are still a challenge but hopefully they'll become less of a challenge over the next few weeks.

      Weekly for period: From: 11/01/2021 To 17/01/2021

      Date Name Distance
      in km
      Duration Avg Pace
      per km
      Elevation Gain
      in m
      11/01/2021 Morning Run 13.00 01:10:00 05:23 67
      12/01/2021 12x (1'30T + 2'E) - avg 4:00/km 12.41 01:00:01 04:50 51
      14/01/2021 24' Tempo avg 4:05/km 10.86 00:50:01 04:36 35
      15/01/2021 Morning Run 9.99 00:50:00 05:00 48
      16/01/2021 Morning Run 12.12 01:00:00 04:57 73
      17/01/2021 Morning Run 24.42 02:00:00 04:55 108

      Total distance: 82.80km

      PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

      Up next: Some half marathon race early march 2021

      Tool to generate Strava weekly

      zebano


        I bailed on the sub 20 attempt as it snowed a bunch overnight and even driving conditions were dicey.

         

        Date Name Distance
        in mi
        Duration Avg Pace
        per mi
        Elevation Gain
        in ft
        01/11/2021 🌬️55' E 10' Mod 7.47 01:06:08 08:51 322
        01/11/2021 Hmm watch fail (2x4x50 on the 1:10, min between sets) 0.30 00:19:14 64:07 0
        01/12/2021 10x:10 hill sprints 5.23 00:51:03 09:46 276
        01/12/2021 Fast finish 🐶 run 4.05 00:33:14 08:12 151
        01/12/2021 Cool down 0.00 00:21:51 00:00 0
        01/13/2021 6-5-4-3-2-1 min on min recovery 8.14 01:06:46 08:12 328
        01/13/2021 Afternoon Swim 0.68 00:23:15 34:11 0
        01/14/2021 Thorsday, winter route 12.27 01:53:58 09:17 597
        01/15/2021 Scenic Rec Run 4.15 00:40:31 09:46 69
        01/15/2021 Discombobulated--> smooth 0.36 00:14:21 39:52 0
        01/16/2021 🐕 run , 4 uphill strides, icy 4.85 00:41:31 08:34 190
        01/16/2021 Snowshoe + sledding w pack 300 3.14 01:12:25 23:04 440
        01/16/2021 Run / walk w Landon 1.32 00:18:17 13:51 141
        01/17/2021 Snowy long run 14.96 02:23:32 09:36 643
        01/17/2021 Lunch Ride 0.00 00:40:21 00:00 0

        Total distance: 65.56mi

        62.5 miles 9h 35m running

        1h 2m cycling

        51m / 1.2mi swimming

        11h 28m

         

        I hit most paces simply by virtue of the 6->1 min workout and got my longest run in since October which also triggered some tightness in my hamstring. Next week is a cutback week which I'll stick to even if I don't feel like I need it. I still don't feel like I can hit mile -5k efforts very well (turnover is just difficult) but hopefully some of that is weather related.

        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 45:24 (2017), half - 1:38:57 (2018), Mary - 3:37:17 (2018)

        runethechamp


          Once I start doing some sort of workouts I can post my detailed stats, but this week I ran 14.2 miles (4.1-4.3-5.8), or 22.8 km. Felt I almost pushed the limit by running two days in a row, but my legs felt ok, and it was done so I could go swimming on one of the warmest days of our January heatwave. Today the thermometer topped out at 73F (23C), and after swimming in 52F (11C) water for my last few swims, 56F (13C) felt nice and toasty. In addition I did some light strength training on Tuesday and Thursday.  Since the weather is supposed to stay nice tomorrow and I have the day off for MLK day I plan to take my bike out for a spin.

           

          Not sure how to do things with respect to distance on my running since I'm at such low mileage, but I might limit it to 15 miles or so for the next couple of weeks. No need to be impatient at this time. I've done some few easy strides here and there and will continue to do that to start developing some leg strength.

          5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

           

          Getting back into it


          Glute Force

            Flavio great week big miles despite the weather!!! I will come to Bologna once to have a good ragu and some wine.

             

            Rune: great effort in the ice cold water. Your viking ancestors would be proud of you. I assume no wet suite though Smile A triathlete friend of mine uses floating trunks, to stabilize the upper body. Its like the pullboy. Do you use that too? Enjoy the spin & post some pictures.

             

            All: some really great weeks there. Amazing. I am unable to run more than 40k due to the snow. But this will pass. Miss the banter on the "dick hurt in the cold morning" thread. Everyone in the colder parts of the US on the tm these days?

             

            Ps: where the heck is Minneapolis-Dan? I see him running crazy miles (in the cold morning) but havent seen him post here in a while!!!

            zebano


              Rune, that's quite a January heatwave but that water temp is still no bueno. I'm glad the back 2 back days running worked out.

               

              Mick - Iowa really isn't that cold, but I despise the treadmill with every fiber of my being (sorry Fluffy). The main thing the winter does is put me off running trails to a certain extent.

               

              Flavio I'm with you. somewhere around 1h 45m the runs just start scaling up in difficulty even with the pace staying the same.

              1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 45:24 (2017), half - 1:38:57 (2018), Mary - 3:37:17 (2018)

              Running Problem


              Problem Child

                Mark dude....you're kind of a badass. Just seeing your runs on strava has me . As for "snow is more forgiving than concrete" you must be warmed of the "sierra cement" snow we typically have. It is pretty much ice. What happens is the sun warms it up, then it freezes, and it packs in to harden up. I've taken quite the falls in life to know the difference between powder and "Not Powder."

                 

                Mick That thread always makes me roll my eyes. I honestly never thought about it, then when someone who was running in single digits piped in about 27 being cold I kinda put it into perspective. Get a treadmill, run less, or deal with it. I think Kev4x400 posted some photos on strava a year or two ago that made me think "man this guy is REALLY into running" when he mentioned the temps.

                 

                Flavio Is it just the time commitment? Ever run past Basilica de San Petronio?

                 

                Steve Yup. I'm the "lol" guy. I guess you'd ask if I was drinking if I said "you owe me a new monitor" and yes I typically drink coffee, and laugh out loud when I type LOL. It is a good thing I work from home or else everyone would know just how efficient I am with my work time. Do you think stacking the wood was just "using muscles I don't usually use" and THAT caused the injury/soreness? I once went to a trampolie park with my son and a few hours later my legs were sore in a different way. Also, taking the morning 20 minute walks has made the legs sore in a different way.

                 

                Keen hey look....someone ELSE suggesting you do some cross training in your free time. What a novel idea. I did it and I became a sub 3 marathoner. "Become a Sub-3 Maratoner with this one simple trick. Click here to find out how."

                 

                JamesD The treadmill mileage (kilometerage?) sounds about "accurate" for what I'd expect from a treadmill. It gives you an extra 10% and no one will believe you when you say it's off. Nothing wrong with tacking on an extra 10% of run time/distance to make it "outside accurate" when you run on the treadmill. I wonder how many people thought "what is that guy doing" when you were using the treadmill...but not USING the treadmill.

                 

                Weekly for period: From: 11/01/2021 To 17/01/2021

                Date Name Distance
                in km
                Duration Avg Pace
                per km
                Elevation Gain
                in m
                11/01/2021 🚫 💩 1.40 00:17:30 12:30 5
                11/01/2021 That time I lost track of time. 11.28 00:56:24 05:00 35
                12/01/2021 That time work really interferes with things I’d rather be doing. 11.27 00:55:33 04:56 35
                12/01/2021 Afternoon Activity 2.12 00:28:00 13:12 11
                13/01/2021 That time 2021 will NOT be a repeat of 2020. 12.88 01:02:09 04:50 112
                14/01/2021 #DatDesk 2.41 00:29:09 12:06 10
                14/01/2021 That time we're going to work through this. 11.27 00:57:20 05:05 35
                15/01/2021 That time it was all assholes and no elbows. 11.27 00:56:05 04:59 35
                15/01/2021 Afternoon Activity 3.63 00:46:50 12:54 13
                16/01/2021 That time I had to get my Strava badge. 21.78 01:53:18 05:12 126
                17/01/2021 Lunch Ride 2.51 00:47:49 19:03 12

                Total distance: 89.30km. (79.82 running km)

                 

                MY week.

                50  49.6 miles. All Easy. Took Sunday off to do dad stuff (identify the oil leak in the truck) and the 13 miler "felt like marathon training" in the "sore legs during the run" type of way. The consistency of doing the 7 mile loop seems to be helping get more miles. The lunch ride was my kid on his bike. ride, walk, ride, walk ,ride, lots of walking. IT exhausted him and 3 hours at the park the day before might NOT have been the BEST idea I had. I could have run another 7 on Sunday and just decided 49.6 was enough. Break the 7+ day running streak before it becomes a thing. Following the 25-30% rule for long runs means I can do about 15 miles and be compliant.

                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.

                darkwave


                Mother of Cats

                  Marky-Mark - I checked out your Strava for the interval workout. Do you not take splits on your watch for the intervals?

                  JamesD - for myself, I've found that treadmill training, even if the speeds are identical, is still different from outside running in that you don't need to turn, laterally balance on an uneven surface, etc.

                  Piwi - I hope the nerve "comes right" soon (what a Kiwi sounding expression)

                  Flavio - solid week. I think the 2 hour runs will grow on you. Like a fungus Smile

                  Zebano - smart decision on the 5K, I think. I also find it very hard to run fast when it's cold.

                  Rune!!!! That water temp sounds awful. Do you at least wear a wetsuit?

                  RP - nice week! And I agree with you - given the temps faced by some of our forumites, I find it hard to whine when it gets "cold" in my area.

                   

                  ***

                   


                  65 miles, 1000 yards swimming, and 1:40 hours of pool-running
                  M: 8 miles very easy on treadmill (9:07); upper body weights/core; 4 miles very easy outside (8:47) plus drills and 2 hill strides
                  T: 12.5 miles including a treadmill workout of 7x1K with 75 second jog plus 6x 45 seconds hard with 75 second jog. Splits for the 1K repeats were supposedly 3:51, 3:52, 3:53, 3:52, 3:53, 4:00, 3:53 (I suspect I lost signal on the slow split. I think these all might have been slightly slower than reported). Followed with leg strengthwork and 500 yards recovery swimming.
                  W: 50 minutes pool-running and streaming yoga.
                  Th: 8 miles easy outside (9:14) plus drills and strides, then upper body weights/core and 4 miles easy on the treadmill (8:47)
                  F: 16.5 miles, including a workout of 2x5 miles at marathon effort with 1 mile float in between. Paces were 7:05 for the first 5 miles and 7:00 for the second 5 miles. 1 mile float in between in 7:56. Followed with 500 yards recovery swimming. .
                  Sa: 50 minutes pool-running and streaming yoga.
                  Su: 10.5 miles very easy outside (9:19), upper body weights/core, and then 1.5 miles very easy on treadmill (8:57) to check the Runn sensor (I think I've figured it out).

                   

                  Moved stuff around this week - doing my long run on Friday just in case something blew up (literally or figuratively) in the DC area this weekend.  So far, stuff seems quiet (knock on wood).   Stuff is really locked up here, though - many of my preferred running routes in DC are off limits.

                   

                  We have a big National Guard presence here now - they are staying in DC during their shifts and then staying in Virginia hotels when off duty.  So that makes me feel a bit more secure.  From what I've heard, they're staying after the Inauguration on Thursday until the "Regional Emergency" or whatever it's called is lifted.

                  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.

                  runethechamp


                    Mick, Dwave - Just to clarify, I'm not one of those crazies who swim without a wetsuit! I also don't have particularly good circulation in my feet so I learned once the water dips below 60 or so I also need neoprene booties to keep my toes form freezing. But the temperature is definitely something you get used to.

                     

                    Reading all your updates really makes me long for running some workouts again! Just need to work up to it first.

                    5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

                     

                    Getting back into it

                    SteveChCh


                    Hot Weather Complainer

                      Marky-Mark - I checked out your Strava for the interval workout. Do you not take splits on your watch for the intervals?

                       

                      I'll jump in here because I have this issue too....I take splits on my watch which show in Garmin Connect but when I upload to Strava I only get the km splits.  Is there a way to upload the full splits or does that require premium?

                      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

                      runethechamp


                         

                        I'll jump in here because I have this issue too....I take splits on my watch which show in Garmin Connect but when I upload to Strava I only get the km splits.  Is there a way to upload the full splits or does that require premium?

                         

                        I think this requires premium.

                        5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

                         

                        Getting back into it

                        Marky_Mark_17


                          James - nice week.

                           

                          Piwi - hope that back is nothing serious.

                           

                          Flavio - impressive week, and your efforts to get every run to the exact number of minutes are also impressive.

                           

                          Darkwave - that work was a lot of short intervals (0:15/0:30/1:00/1:30) so I couldn't be bothered doing splits on my watch, I just worked off the clock.  For any longer intervals I normally do.  Hope nothing gets out of hand over there in DC over the next few days.

                           

                          Zebano - good week.  The cold weather definitely makes leg turnover tougher, it's just harder to get everything moving especially if you are running on snow.

                           

                          RP - haha yeah we get that sort of snow here in NZ where it refreezes too. It ain't fun to land on, but it's still not quite as bad as concrete (as long as you're on a groomed run).  I've gone back to my old-school training style - less mileage, more intensity, which is why a lot of my runs are coming out pretty quick.  So far nothing much has broken haha.  Also your run descriptions on Strava are awesome.

                           

                          Steve - yes, you have to pay Strava the money for that unfortunately.

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

                          HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                          Last race: Mt. Maunganui Half Marathon, 28 Nov, 1:20:08

                          Up next: Southern Lakes Half Marathon, 1 May, and hopefully a few others before then

                          "CONSISTENCY IS KING"

                          Running Problem


                          Problem Child

                            Steve :2020BC Strava allowed you to label it as a workout and see the splits. Due to COVID 19 Strava needed to pay the bills and removed the feature as well as seeing the whole leaderboard for a segment.

                             

                            Mark Glad you like it. It actually started as a one time thing, then I wanted to make it a week, then the challenge was a month. At one point I was trying to NOT repeat/reuse a title. I didn't have a really easy way to track it and I try to get it up asap. It still amazes me how many runs I can do and say "that time" about it as if there was a story behind the run...which is usually the case.

                             

                            rune I avoid wetsuits and booties by not swimming in open waters, or closed waters, or at all.

                            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.

                            Marky_Mark_17


                              Mark Glad you like it. It actually started as a one time thing, then I wanted to make it a week, then the challenge was a month. At one point I was trying to NOT repeat/reuse a title. I didn't have a really easy way to track it and I try to get it up asap. It still amazes me how many runs I can do and say "that time" about it as if there was a story behind the run...which is usually the case.

                               

                              I was thinking when I was running this morning about how many runs I've done and how few I actually remember.  Like, I remember a few long runs, and a few workouts, but most of them just end up as another data point on Strava or wherever else.  I went through a brief phase where I was coming up with names for runs, stealing lyrics or movie quotes, or just having specific titles (other than just "recovery cruise") but then kinda stopped doing it.  I like your approach because maybe it helps remember a few more of those.  I might have to shamelessly steal it (imitation is the sincerest form of flattery).

                               

                              I mean, most of them will still just end up as data points on Strava but hey it's gotta be worth a go!

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

                              HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                              Last race: Mt. Maunganui Half Marathon, 28 Nov, 1:20:08

                              Up next: Southern Lakes Half Marathon, 1 May, and hopefully a few others before then

                              "CONSISTENCY IS KING"

                              Running Problem


                              Problem Child

                                 

                                I was thinking when I was running this morning about how many runs I've done and how few I actually remember.  Like, I remember a few long runs, and a few workouts, but most of them just end up as another data point on Strava or wherever else.  I went through a brief phase where I was coming up with names for runs, stealing lyrics or movie quotes, or just having specific titles (other than just "recovery cruise") but then kinda stopped doing it.  I like your approach because maybe it helps remember a few more of those.  I might have to shamelessly steal it (imitation is the sincerest form of flattery).

                                 

                                I mean, most of them will still just end up as data points on Strava but hey it's gotta be worth a go!

                                 

                                It is not uncommon to see a run pop up, read the title and think "oh yeah...I remember THAT run. Sometimes the stupidest things are the easiest way to remember, and some times a photo helps. The data point thing is probably third on the list. I think someone tried to "steal" the idea half jokingly and I commented something to the effect of "now let us see if you can make it last a week." Someone usually points out how Friends episodes are titled "that time" and I'm in it to deep to switch to "the one where..." I like to tell myself there are people on Strava who just wait until my run posts to see what it's going to be. Today's might be "that time my day off was more work than when I get paid" or "that time I need a work day to get a break." The second one sounds kinda good. Might changed between now and whenever "that time I find to go running" happens to be.

                                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.