Sub 1:30 Half Marathon 2021 Edition (Read 403 times)

Marky_Mark_17


    Yep, agreed on the race.  Something would have to change in the next week for me to enter the South Island half.  Still looking for potential alternatives (I think you missed my query for your thoughts on Dunedin, which has yet another new course).  The date clashes with a gig I've been looking forward to for months though.

     

    Sorry!  I was sure I responded to this but maybe I forgot to hit post and closed the page by accident.

     

    Looks like Dunedin has changed their course yet again.  The marathon covers similar ground as to previous but starts midway along the peninsula before going out and coming back.  The elevation profile on the official website looks horrendous over the first half but it looks totally wrong to me... I know guys on Strava who run along here and I had the impression this was mostly pretty flat around the waterside.  TBH you would know this area better than me.

     

    The half course looks pretty quick.  Almost totally flat with only a small climb up around Logan Park early on, plus a couple of small, short climbs later on.  Aside from the fact they have done a weird double loop thing in the waterfront area around Fryatt St. down to the Kitchener St. reserve, it looks like a really decent course.  This is not a bad thing as this was quite nice running and almost dead flat, just a tad repetitive is all.

     

    It's definitely the fastest the Dunedin half course has been in recent years as they've chopped the Botanical Gardens out completely which means you don't cop either the hills through there which are short but quite steep, or the false flat up through the middle of town.  Not entirely flat, but not far off either.

     

    *edit: Plus the race is now sponsored by, and finishes at, a brewery.  I mean, I liked the stadium finish inside Forsyth Barr but I think a brewery finish is entirely appropriate for Dunedin!

    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: Meridian Hydro Half Marathon (trail), 7 Aug, 1:19:44 (2nd)

    Up next: Run Orewa 10km, 16 Jan

    "CONSISTENCY IS KING"

      Older guy in orange shirt here...

       

      Watson that was a beast long/hill/trail run you did. Good primer for next weekend.

       

      Steve Christchurch gave us amazing weather. Its actually pretty miserable back home now. Yeah I guess warmer weather would help in a 5k. The more excuses I have the better .

      I think the cricket will be a nice distraction from running. I enjoy keeping my other hobbies going where possible.

      We made it over to Akaroa and Lyttelton too.

       

      Mark I was around 190 cadence for the race. I kept getting bad GPS readings through the trees showing 3.48/km which I knew was false so I  kinda went by feel. In hindsight I should have forced a 3.35 pace till 3k and then tried to hang on.

       

      Darkwave interesting on the Takumi Sens been as quick at Next % 5k and down. This is my gut feeling too for me.

      Nice job on the new squat method.

      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


         

        Steve Christchurch gave us amazing weather. Its actually pretty miserable back home now. Yeah I guess warmer weather would help in a 5k. The more excuses I have the better .

        I think the cricket will be a nice distraction from running. I enjoy keeping my other hobbies going where possible.

        We made it over to Akaroa and Lyttelton too.

         

        Mark I was around 190 cadence for the race. I kept getting bad GPS readings through the trees showing 3.48/km which I knew was false so I  kinda went by feel. In hindsight I should have forced a 3.35 pace till 3k and then tried to hang on.

         

         

        Yeah there's a lot to be said in a 5k for going out and just seeing how long you can hang in for.

         

        The planning for National Road Relays has already begun for us which is the famous Takahe to Akaroa course.  You would've driven most of it on your trip.

        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: Meridian Hydro Half Marathon (trail), 7 Aug, 1:19:44 (2nd)

        Up next: Run Orewa 10km, 16 Jan

        "CONSISTENCY IS KING"

        SteveChCh


        Hot Weather Complainer

          Mark - Yep the course looks mostly pretty fast, just a couple of trips over a bridge and that small rise around Logan Park, which I've run up 100 times when I lived there.  Also, the brewery aspect is great. I would have liked to have finished at the stadium though.  Just re-checking the date, it's actually a week after the gig.  So I am now going to seriously look at it.

          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  

          Race plan:  Selwyn Running Festival Half-Marathon November 7 (Target: PR), Christchurch Marathon April 10, 2022 (Target: Sub 3:20 and no cancellation)

          Marky_Mark_17


            Mark - Yep the course looks mostly pretty fast, just a couple of trips over a bridge and that small rise around Logan Park, which I've run up 100 times when I lived there.  Also, the brewery aspect is great. I would have liked to have finished at the stadium though.  Just re-checking the date, it's actually a week after the gig.  So I am now going to seriously look at it.

             

            I really enjoyed the event both times I did it.  TBH I'd be down there again in a flash if not for the fact it's the weekend between national 10k road champs and national HM champs!

             

            The other useful thing about the course is that even if the weather is shite (windy) you're never dealing with it for that long.  The longest straight stretch of the course is no more than 2-3km by the looks of it.

            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: Meridian Hydro Half Marathon (trail), 7 Aug, 1:19:44 (2nd)

            Up next: Run Orewa 10km, 16 Jan

            "CONSISTENCY IS KING"

            SteveChCh


            Hot Weather Complainer

              Yep, and the threat of wind in Dunedin is less severe than Wellington, although a bad day is always possible.  Hot weather is very unlikely - they usually get their week of summer sometime in February.

               

              I've booked an AirBnB (fully refundable of course) and will enter before the next price rise.  I feel much more excited about this than I was about the South Island Half.  Exactly 2 months to get in the speed training rather than 3 weeks.  I'm in a position where I can have a genuine crack at a PR, and even get to use the cheat shoes.  This is the same day as the Cherry Blossom half in Hagley but give me a few minor hills, only 2 loops and a certified course over that any day.

               

              Keen - Busy times for thread leader in these times of race cancellations.  Please remove the South Island Half on August 1 and add Dunedin Half-marathon for September 12.  Goal:  PR.

              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  

              Race plan:  Selwyn Running Festival Half-Marathon November 7 (Target: PR), Christchurch Marathon April 10, 2022 (Target: Sub 3:20 and no cancellation)

              Marky_Mark_17


                Keen - Busy times for thread leader in these times of race cancellations.  Please remove the South Island Half on August 1 and add Dunedin Half-marathon for September 12.  Goal:  PR.

                 

                In the interests of bunching the updates for Thread Boss, couple more for me too:

                Sept 5 - National 10K Road Champs, goal: PB

                Sept 19 - National Half Marathon Champs, goal: TBD

                Oct 2 - National Road Relays, goal: Masters gold medal

                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: Meridian Hydro Half Marathon (trail), 7 Aug, 1:19:44 (2nd)

                Up next: Run Orewa 10km, 16 Jan

                "CONSISTENCY IS KING"

                watsonc123


                  Keen - put my aim as 5:15:00 for Saturday.

                  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)

                  watsonc123


                    I think -2C is a little too cold for optimal.  But only a slight effect, and a frost means normally zero wind.

                    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 nice week box squats sound tough.

                      Steve Nice week, that indoor cricket sounds like it can take a toll on you body, not sure I understand how to play the game though.  Hope you recovery goes well.

                       

                      for me I end up with the biggest week I have had in several months thanks to getting in a 5th run due to the holiday getting just a bit over 41 miles in.

                      Had a pretty good run yesterday as well and got a few quick strides in

                       

                      Weekly for period: From: 07/05/2021 To 07/11/2021

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      07/05 Morning Run 7.01 11.28 01:06:07 09:26 05:52 138
                      07/06 Afternoon Run 7.03 11.31 01:02:56 08:57 05:34 151
                      07/08 Afternoon Run 6.05 9.73 00:54:47 09:03 05:38 52
                      07/10 Morning Run 12.13 19.52 01:48:55 08:59 05:35 72
                      07/11 Morning Run 8.61 13.85 01:10:42 08:13 05:06 69
                      07/11 Morning Run a few strides at the end of my run. 0.56 0.90 00:05:34 09:56 06:11 0

                      Total distance: 41.39mi

                      PR's

                      1m  5:38 (2018)

                      5k    19:59 (2019)

                      HM  1:33:56 (2018)

                      FM  3:23:07 (2018)

                      zebano


                        Congrats Old Guy in Orange Shirt That's a pretty quick 5k even if you sandbagged it. Does that earn you a JMac Sac? I do agree that you need to practice racing a 5k a few times to really get it right so I'm looking forward to the next attempt. All signs point to 17Tight lippedx. Interesting about the Takumi Sens. I wonder if that applies to other flats as well?

                         

                        Steve How's the knee? Hopefully it's better so you can crush these next two months and PB at your half.

                         

                        Watson Good luck on Saturday!

                         

                        CFarr Excellent week!

                         

                        Since everyone else is updating their Fall schedules I'm going to need to do the same :0

                        •  Palo Fun Days 5k on August 21 is a go! Coach wants me to have a crack at sub 19, I'll admit I'd be kind of nervous going out that hard. We'll see what happens but my Goal is to PR sub 19:33 
                        • September 12 is problematic as there are 2 races I have to decide between:
                          • PCTR is a great 15km trail race, near home, my rival will be running it, and it will give me enough races in the No-Coast Series that my points will count for my club. Goal would be sub hour. I've run the loop in 1:03 but it's short of 15k
                          • The Blazing 5k is 2.5 hours away but features a "Competitive Wave" that you must submit a sub 20 time to enter (also has elite men at sub 15:30 and elite women sub 18:30). It's a flat and fast road course. Naturally the goal would be to PR
                        • October 2 is Swiss Valley, a 25km trail race with lots of vert. No goal is possible other than run it all (it has 2 absurd climbs each  loop and I'd be running 2 loops)
                        • November 8 is the "HIllbilly Hike" which has 5k/10k/half distances. I'm inclined to race the 10k but want to run it by my coach as I'm wondering if I'll be racing too much if I do this.
                        • Nov. 25 will be my usual 5k Turkey Trot which is down by the river and really flat so yet another chance to go fast! and it always has loads of people sub 20. Goal is simple: PR (note that I've PR'd in this race 2 of the 3 years I've run it)
                        • I'm awaiting the exact date on Living History Farms 10k XC, my favorite race of the year but it's always 1 or 2 Saturday's before Thanksgiving. Goal is sub 42 if they don't change the course too much. 

                         

                        Alright, I had a down week because I'm on Antibiotics. I did no lifting, no crosstraining and mostly just chilled except for Saturday's run where the legs were feeling good and I allowed myself a moderate effort. Oddly enough my 12 week average is ticking up because I'm dropping off the weeks that were lost due to plantar fasciitis.  The best part of this week is probably how much sleep I got!

                         

                        M: 25 min  easy

                        T: 35 min with a bunch of strides (unhappy coach as he wanted me at 20 minutes and no intensity)

                        W: 30 min ez

                        Th: 30 min ez

                        F: 40 min ez + 6 strides

                        S: 40 min moderate

                        S: 50 min ez + strides.

                         

                        4h 36m / 31 miles

                        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                        Running Problem


                        Problem Child

                          dwave box squats sound like how I started in Physical Education courses doing squats. It prevents you from going too low and allows a progressive increase in the weight. Just don't jump into full squats using the same weight.

                           

                          To those with canceled races....bummer. It's been way too long since I've entered an actual race. The only ONE I've done was a "virtural" race organized (officially unoffically) online back in March, oh and that recent 5k I seemed to do OKAY at (PR, but I wanted more) so I hope you're able to keep that passion for running in there.

                           

                          Cricket....thats the sport combining baseball, golfing, and lacrosse, right? Run back and forth between two posts and you can hit the ball (I'm sure it has a special name like Golden Snitch) in any of about 300 degrees of field of play.

                           

                          My week:

                           

                          abbreviated slightly just because I missed a run. The heat is KILLING me and now being in the office means I'm not running pancake flat courses and cherry picking the time of day to run. I have a 4.5, 6.5 and 8.0 mile run. I THOUGHT I'd do the 8.0 one day back but the effort required just wasn't going to be good for an overall run. I missed a day because I had no one to go with and got a little chatty with a coworker. Respectable week for some. I still expect more. Unsure why I missed a Thursday TRX workout. I DID feel great after the ONE I did, but two days later I could feel the soreness. I'm also all of a sudden REALLY tired around 7pm. Maybe I'm getting old, or maybe my body isn't ready for the abuse marathon training is going to bring. The first 5 mile tempo run should be fun...I'm just going to use that late May/Early June 5k pace as a training start.

                           

                          Weekly for period: From: 07/05/2021 To 07/11/2021

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in ft
                          07/06 That time the heat plays a factor. 6.33 10.19 00:55:52 08:50 05:29 295
                          07/06 TRXing. 0.00 0.00 00:27:34 00:00 00:00 0
                          07/07 That time I needed ‘Trail Scott’ to show up. 6.19 9.96 00:52:37 08:30 05:17 289
                          07/09 That time I’m up to my old tricks again. 4.65 7.48 00:38:19 08:14 05:07 187
                          07/10 That time I should really write things down. 12.53 20.16 01:41:22 08:05 05:02 161
                          07/11 That time I scratched my watch face screen protector. 10.20 16.42 01:25:04 08:20 05:11 945

                          Total distance: 39.82mi (64.08km)

                          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 51

                          5k19:35 | Marathon 2:59:10

                            Mark thats a nice race schedule you have coming up.

                             

                            Steve excellent on the Dunedin half. This should keep you motivated 💪

                             

                            Zeb its good to have rivals they really push you to train hard. I've got a couple here. One that pisses me off cos he's older and way faster off half my mileage 

                            I didn't exactly sandbag as I couldn't talk properly at the end. I need to not talk to people as soon as I finish a 5k as I sound drunk 🙃

                             

                            Corey nice mile TT on strava today. And excellent week too.

                             

                            RP I get tired about 8pm and go off to bed. Then I wake at 5am which allows an early run before work.

                             

                            Keen nice 5000m today. Like mine not quite what you hoped but still very decent when you think about it.

                            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 "      

                             

                            flavio1980


                            Intl. correspondent

                              Keen - You Piwi and myself will continue to battle for the 5k crown throughout the year haha. Great job on that time trial!

                               

                              Piwi - Awesome job at the park run. We’ve spoken before on how 5ks take a bit to get used to the pain. I’m certain you can run faster, though now you need to be careful not to go to the well to often.

                               

                              Watson - good luck on your race!

                               

                              Corey - Mile training is awesome. Awesome job at the time trial, 5:44 is a great place to start. Now with the strength work and the fast repeats you will chip away quite a few seconds from that.

                              For comparison, when I started 1500m training I ran a 5:16, then when I finally ran the time trial I ran 4:54.

                               

                              Darkwave - I’ve done those box squats and they’re excellent.

                               

                              Steve - Leaving us for cricket LOL

                               

                              me - Getting there. Body seems to be adapting to the training.

                              Weekly for period: From: 05/07/2021 To 11/07/2021

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              06/07 7mi warm up then 8x1 min uphill 9.01 14.50 01:14:59 08:19 05:10 185
                              07/07 Morning Run 9.01 14.49 01:15:30 08:23 05:13 199
                              08/07 5 mi Tempo avg 6:21/3:57 + 5x100m sprints avg 17.2s 9.30 14.97 01:09:45 07:30 04:40 41
                              09/07 Morning Run 9.01 14.49 01:15:04 08:20 05:11 34
                              10/07 6.5mi + 6x12s hill sprints 7.00 11.27 00:59:23 08:29 05:16 128
                              11/07 18 miles at MP+30 18.01 28.98 02:11:22 07:18 04:32 118

                              Total distance: 98.70km

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

                              Up next: Rest and recover

                              Tool to generate Strava weekly

                              zebano


                                1.3 more KM Flavio!! That MP + 30 sec run is impressive. I love that your coach has you doing hill sprints in marathon training.

                                1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)