Sub 1:30 Half Marathon 2021 Edition (Read 429 times)

JamesD


JamesD

    Watson - Allyson Felix is definitely very impressive, but I would've preferred a little more tv coverage of other competitors at our trials and a little less of her daughter.  That said, the broadcasts overall were very good, & I can see how she's an appealing and safe story for the network, as she was very likely to make it to Tokyo (and do well there) in at least one of the 200/400/4x400 relay and also much less likely to be caught doping than so many of our other competitors.  

     

    Me - Got in the miles again this week, but I was tired most of the time for one reason or another.  Staying up past 1am last Sunday night to watch the U.S. trials didn’t help, but it was worth it.  Was still sluggish at the end of the week, so I shortened my last two runs.  Am surprised that my tempo pace hasn't improved and if anything is getting slower after doing five tempos of 3.5-4.5 miles over the last six weeks.  My lungs seem ok, but my legs don’t have much energy, and I’m slowing down during the tempos.  Doubt it’s the heat, as I should be acclimated by now, and my best run of the week was on the only really warm day.  Think I’ll keep shortening my recovery & easy runs and maybe try some gentle speedwork and hope my hamstrings can handle it.

     

    Sun - 11.6 miles (2:01) easy on treadmill

    Mon - 9.3 recovery (1:39) on treadmill, TDP 146 (gym A/C broken)

    Tues - 9.4 in park @ 8:31, TDP 155

    Weds - off

    Thurs - 7.7 in park including 4.1 @ ~7:05/mile, felt ok but slow, TDP 146

    Fri - 6.3 recovery (1:07) on treadmill

    Sat - 6.3 in park @ 8:46, TDP 145

     

    Total - 50.6 miles

    YTD average - 48.2 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; a PR or 80% age-grade (81.75% 5K Oct. 2)

      James its a huge shame about Shacari Richardson banned for weed use.

      I hope you feel some more pop in your runs soon.

       

      My week

       

      Weekly for period: From: 28/06/2021 To 04/07/2021

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      28/06 Afternoon Run 4.99 8.02 00:43:07 08:38 05:23 5
      29/06 Morning Run 9.33 15.02 01:10:47 07:35 04:43 116
      29/06 Afternoon Run 4.97 8.00 00:42:08 08:29 05:16 5
      30/06 Morning Run 6.84 11.01 00:53:26 07:49 04:51 6
      01/07 Lunch Run 7.48 12.04 00:59:01 07:53 04:54 58
      02/07 Warmup 2.04 3.28 00:15:41 07:41 04:47 0
      02/07 6x800s 4.80 7.72 00:32:01 06:40 04:09 0
      03/07 Lunch Run 4.98 8.01 00:43:36 08:45 05:27 4
      04/07 Morning Run with Phil and Jacques and special appearance from Tim 😃 14.05 22.61 01:49:24 07:47 04:50 63

      Total distance: 95.70km

       

      Pretty good week for me. Went to the track Friday for the first time in ages. I find the track a little intimidating like I'm not worthy but there wasn't many people around. 

      Going to Christchurch Wednesday through to Saturday so I will do the Parkrun and somehow make it 5kms instead of 4.95 by carrying on past the last corner or something even if I don't actually cross the Parkrun finish line.

      50+ PBs -  

      5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

      10k TT 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 "      

       

      Marky_Mark_17


        Piwi - haha our battle continues, you won this week.  Anyway I see all sorts up at the track near me, some fast, some slow, some walkers, all sorts, I really wouldn't be too self conscious about it!

         

        James - I have no chance of staying up that late to watch sports these days!  Good week, hopefully the energy levels pick up.

         

        Me - another week done and dusted.  Comfortably the coldest week of the year here, I mostly enjoyed it but it did get to the point where it was just cold enough that it was harder work to turn the legs over.  Might look to have a down week this week then 3 more weeks to build towards the half in early August.  Also went to visit coach again today, she has a good 12-18 months rehab ahead but all going well she'll be out of hospital and back home on Wed (after 2 x 4 hour surgeries!).

         

        Weekly for period: From: 28/06/2021 To 04/07/2021

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        29/06 That run with the Ngapipi Road wind shift 8.71 14.02 00:58:13 06:41 04:09 44
        30/06 That run where even Vaporfly Jogger was wearing long sleeves 12.44 20.02 01:16:00 06:07 03:48 33
        01/07 That run where I’m sure that Grafton Gully path would be a lot more fun going downhill 9.41 15.14 01:02:48 06:40 04:09 160
        01/07 That run where the problem with lunch runs is all you can think about is lunch 🍔 3.41 5.48 00:24:52 07:18 04:32 8
        03/07 That run where I kept getting brainfreeze on the back straight 8.09 13.01 00:49:14 06:05 03:47 119
        04/07 That run with the frozen boardwalk 15.54 25.00 01:52:28 07:14 04:30 290

        Total distance: 92.67km

        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: McKinnon Shield #1 3000m, 9:07.7 (PB) (Nov-21)

        Up next: Run Orewa 10km, 16 Jan

        "CONSISTENCY IS KING"

        watsonc123


          James, Piwi and Mark - nice weeks.

           

          My week was good.  Today's run ended up a change of plan, as I drove to the trail I do and found out it was closed due to 1080 poisoning.  So I drove home and then did a road hill run.  Having an easier Sunday run was probably a good thing in hindsight and Saturday and Sunday I have been deck staining so am a bit sore from that (especially back).

           

          Weekly for period: From: 28/06/2021 To 04/07/2021

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          28/06 Evening Run 2.90 4.66 00:25:07 08:40 05:23 15
          29/06 Evening Run - Incl. 5 * 1km Steady 7.28 11.71 00:55:21 07:36 04:44 40
          30/06 Evening Run 4.36 7.01 00:39:01 08:57 05:34 24
          01/07 Afternoon Run 3.66 5.89 00:30:19 08:17 05:09 20
          02/07 Lunch Run - Tempo 2.0-9.0km & 4 * (200m On and 200m Easy) 6.91 11.12 00:49:31 07:10 04:27 3
          03/07 Afternoon Run 6.52 10.48 00:51:43 07:56 04:56 22
          04/07 Afternoon Run - Incl. Riverstone Hill * 2 12.69 20.42 01:52:33 08:52 05:31 325

          Total distance: 71.30km

          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)

          flavio1980


          Intl. correspondent

            DW - Once that happened to us, I remember on the second day people were congregating at the supermarket to charge their phones (They had a generator).

            That time was tough cause the power came back but the internet didn’t. It turned out the wind had dropped the internet wire on the street, some dudes came up with a pick up, cut the cable and went away. Everybody thought they were from the internet company, it turns out they were there to steal the wires to sell the copper.

             

            Piwi - Dad is fine, thanks for asking. One could write a book with the stories from my dad and his side of the family. I won’t go into details cause this is the inter webs after all.

            We were waiting a long time for covid to end so we could safely come here. It turns out it didn’t end so we had to come anyway.

            Covid did a number to Brazil, mom and dad lost 6 friends to this horrible virus.

             

            Huge week by the way.

             

            Watson - the driving exam is quite difficult. You need to demonstrate ability to park on the street, then come back in reverse into a garage, then go to the street where the exam taker will make you stop in a hill to make sure you don’t let the car die or use the hand brakes when starting again. In the 3 times I went to the testing place, around 50% of the people failed the exam.

            I believe most people who drive would fail the test if they weren’t told the details to watch for.

             

             it’s been amazing to watch your come back, already 70+km in a week.

             

            James - nice week. Have you heard about the Strength Training Club®?

             

            Mark - Big week, all the best to your coach!

             

            me - Huge week. Legs felt like jell-o during the week but got it done.

            I'm happy to be running this kind of mileage 3 months before the race.

            Thursday's workout was tough. 1 mile @ 6:00 + 4x400 @ 1:23 + 1 mile @ 6:00 + 4x400 @ 1:23 + 1 mile @ 6:00.

            In the end the miles were closer to 6:15 and the 400's closer to 1:30 but such is life.

            Weekly for period: From: 28/06/2021 To 04/07/2021

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            29/06 12x(200 + 90sE) 10.40 16.73 01:26:24 08:18 05:10 130
            30/06 Afternoon Run 9.01 14.49 01:15:26 08:22 05:12 66
            01/07 Alternating miles and 4x400 9.90 15.93 01:16:21 07:43 04:48 28
            02/07 Afternoon Run 9.00 14.49 01:15:24 08:23 05:12 70
            03/07 6mi + 2x downhill strides + 4x 12sec sprints 6.50 10.46 00:57:16 08:49 05:28 128
            04/07 4x (3mi E + 1mi@7:00/mi) 16.01 25.76 02:05:39 07:51 04:53 236

            Total distance: 97.86km

            PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

            Up next: Rest and recover

            Tool to generate Strava weekly

            SteveChCh


            Hot Weather Complainer

              James, piwi, Mark, watson, flavio - Some pretty impressive weeks and workouts in that list!  Nice one.

               

              James - That Sha'Carri Richardson ban seems so harsh.  There's no way that's performance enhancing.

               

              piwi - You are definitely worthy of running on the track!  Argh, this is another tricky week for me.  I am planning to run in the park on Wednesday night but you may be well into the beer by that time.  It's been getting quite cold lately, it was -7C (19F) at my usual run time on Saturday so I decided to wait an hour until it got to about 0C so I could avoid wearing a jacket and gloves.

               

              When we got back to Christchurch airport earlier this year, the Uber price surged to $110 as a few flights arrived at once so we walked 5 mins to some restaurants and bars and happened upon a happy hour.  By the time we finished our drink it was back down to $26.

               

              Mark - Nice week, that's getting up there.  That's so tough for your coach, but at least she's still here.

               

              watson - I agree with flavio, you're building so fast.  How do you feel about the race?

               

              flavio - That's starting to look like marathon training!  Especially good week with all the travel.

               

              me - Lighter week after the marathon length run last weekend.  The speed work on Saturday got a bit tough in the last km of speed.  My knee felt perfect until the last 2-3km when it came back on quite strong and remained sore for the day.  I decided to do my Sunday recovery on the bike.  It feels better today but I'm tempted to replace today with the bike too to get on top of it rather than have it dragging out.  I've also got a niggle in my right glute so my body seems to be telling me something.

               

              Weekly for period: From: 28/06/2021 To 04/07/2021

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              28/06 Warm up 0.29 0.47 00:02:54 10:00 06:10 0
              28/06 Easy 10km 6.27 10.09 00:50:02 07:59 04:58 11
              30/06 Warm up 0.31 0.50 00:03:01 09:44 06:02 0
              30/06 Short workout - 6 x 500 meters @ HMP 7.89 12.69 01:00:02 07:37 04:44 7
              01/07 Recovery 6.65 10.70 00:55:54 08:24 05:13 22
              02/07 Warm up 0.29 0.47 00:02:47 09:36 05:55 0
              02/07 Easy 6km 3.84 6.18 00:30:06 07:50 04:52 7
              03/07 Warm up 0.29 0.46 00:02:49 09:43 06:07 0
              03/07 6 x (1km @ HMP, 1km easy) 14.96 24.07 01:53:01 07:33 04:42 25
              04/07 Recovery on the bike 14.11 22.70 00:40:00 02:50 01:46 0

              Total distance: 65.63km

              PB:  Christchurch 2016 1:29.25

              Recent Races:    Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

              Race plan:  Christchurch Marathon April 10, 2022 (Target: Sub 3:20)

              Marky_Mark_17


                Watson - bummer on the trail closure.  Nice week though.  I chucked some extra hills in my LR on Sunday but still couldn't quite top your elevation.

                 

                Steve - funny when the recovery weeks are at the same volume that the build weeks were not so long ago!  That's progress I guess.  Anyway I'd say definitely take it easy if that's what your body is telling you.  You have a great platform for SI HM and a day or two on the bike sounds like it would be a good thing.

                 

                Flavio - nice week.  Hope the body is OK with the temps and humidity now you're back in Brazil, that could have been a shock to the system.

                 

                Anyway coach is back in action on training programmes this week.  She's given me a down week, which was what I was going to give myself anyway after a couple of pretty solid weeks.  She's also given me hill repeats, which I would never have voluntarily put in there myself (but which I will admit are probably good for me).

                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: McKinnon Shield #1 3000m, 9:07.7 (PB) (Nov-21)

                Up next: Run Orewa 10km, 16 Jan

                "CONSISTENCY IS KING"

                darkwave


                Mother of Cats

                  James - I hope your energey improves. Like you, I would have liked a bit less Felix coverage.

                  Piwi - you could measure out the additional 50m from the finish and put a marker.... Agree with Mark on not being too worried about the judgement of others at the track.

                  Marky_Mark - I'm glad your coach is progressing. Sounds like a tough road ahead.

                  Watson - what is 1080 poisoning? (I know, I could look it up).

                  Flavio - That is hilarious about the stolen wire.

                  Steve - I hope all those nagging pains clear. Another day on the bike doesn't sound bad at all.

                   

                  General comment re: Nick Willis - he is a treasure and I wish we could claim him for the US. If you haven't read this you should.

                   

                  My week:


                  34 miles running and 2:20 hours pool-running.
                  M: 1 hour pool-running.
                  Tu: 6 miles (9:42) plus leg strengthwork.
                  W: Streaming yoga and 6 miles very easy on treadmill (9:42)
                  Th: 1 hour pool-running and upper body weights.
                  F: 8 miles (9:28) plus some gentle short hills, followed by some DIY yoga.
                  Sa: 6 miles very easy (9:21), drills and two strides, and leg strengthwork
                  Su: 8 miles very easy on treadmill (9:38) and 20 minutes pool-running.

                   

                  The only thing interesting was the squatting (got up to 115 pounds on Saturday, going not quite to parallel.).  And the tornado was interesting too, I guess.

                  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


                    1080 is poison for rats, stoats and possums.

                    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)

                      DW thanks for that article I never knew he had a sub 4 miler brother. The start finish is kinda congested at Parkrun with buildings and stuff. I will make a plan when I'm down there.

                      I might go past the last corner an extra 25m turnaround and then complete the finish. Hopefully nobody follows me 

                      Oh and I'm on 66lbs squat ðŸĪŠ although not a max. Still in the learning phase. 2 sets of 10.

                       

                       

                       

                      Flavio amazing week for you considering all the travel as well.

                       

                      Steve I could be keen for that Wednesday run. What time were you thinking ?

                       

                      Mark yes our weekly totals are very similar. I will go lighter this week too.

                      50+ PBs -  

                      5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

                      10k TT 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

                        piwi - I usually leave work early on a Wednesday and start at Hagley (from close to the corner of Park and Harper) at about 4:30pm.

                         

                        I've got a fairly decent workout planned, which may change depending on how the niggles pull up.  4km warm up, 3 x 3km @ HMP (mine not yours, so pretty easy for you), 500 metre slow jog recovery after first 2 sets, then easy 2km.

                         

                        If I'm still a bit sore it might be shorter and easier which is always better for catching up, but I'll make the call on Wednesday morning.

                        PB:  Christchurch 2016 1:29.25

                        Recent Races:    Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                        Race plan:  Christchurch Marathon April 10, 2022 (Target: Sub 3:20)

                        Marky_Mark_17


                          DW - thanks for sharing that piece.  I've met Nick Willis and he seems like a genuinely good guy.  He does a lot for the sport here too - he could easily have just spent all his time in the US but most years, he's come home and done some club meets locally which has been great for the profile of the sport as well as for up and coming junior athletes.  He mentors a number of them too including Sam Tanner who has also qualified for the Olympics.

                           

                          Also tornado?! Hopefully nothing too serious?!

                           

                          Also hope the recovery is going well.

                          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: McKinnon Shield #1 3000m, 9:07.7 (PB) (Nov-21)

                          Up next: Run Orewa 10km, 16 Jan

                          "CONSISTENCY IS KING"

                            Steve sounds great @16 kms if my math is right. Will confirm by text on Wednesday

                            50+ PBs -  

                            5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

                            10k TT 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


                              Steve, Flavio and Darkwave - nice weeks.

                               

                              Re my race which is now 11 sleeps away.  I have not the volume I was hoping for, but it has been OK.  I am much better up steep hill than I was, in part general fitness and in part hill specific.

                               

                              I still need to get a first aid kit as that is compulsory gear.

                               

                              Two days out from long term forecast 

                              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)

                              SteveChCh


                              Hot Weather Complainer

                                watson - Make sure you check out https://www.windy.com/ for your weather obsessing.

                                 

                                piwi - I talked to my coach last night and he's concerned that doing a fairly hard workout will aggravate my knee.  So at most I think it will be 10-12km easy, which is better for socialising anyway.

                                 

                                It feels fine today and was improving all of last week when I did easy runs.  It was the Saturday workout that stirred it up a bit.  I definitely want to be cautious to avoid losing all this fitness.  I'm hopeful I can do the South Island Half but I may not get the speed work I need.  I'd rather miss that than lose all the hard work I've done (especially given it didn't even get used in a race).

                                PB:  Christchurch 2016 1:29.25

                                Recent Races:    Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                                Race plan:  Christchurch Marathon April 10, 2022 (Target: Sub 3:20)