Sub 1:30 Half Marathon 2021 Edition (Read 319 times)

Running Problem


Problem Child

    Steve Sticking to the paces, or not falling off from the one you're doing, is pretty important. After hanging out on running forums for (I don't count) 5 or 6 years I finally learned the importance of workouts. If you go out hard for the first three, then drop off miserable for the last 4-6 you've gone too hard and missed the point of the workout. If you hold that pace for 13 and the last two feel extra hard but you're only losing a second or two you're probably doing it just right. Pushing yourself JUUUUUUUUST enough to make the workout hard without overdoing it. If you'd fallen off around number 10 and then dropped to a 4:20/km pace it would be a totally different conversation.

    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

    SteveChCh


    Hot Weather Complainer

      Yep, agreed.  It's something I constantly get wrong, usually on the too fast side.  I didn't fall away in the last 2 - it felt harder and my pace dropped a couple of seconds so it was within the actual target pace.  Maybe I need a lesson where I completely fall away.  I guess that's a sign it wasn't the hardest workout - I could go consistently too fast but only feel some minor discomfort towards the end.

      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 1:38 (target marathon pace), Wellington Marathon June 27 POSTPONED,  Dunedin Half-Marathon September 12, Queenstown Half-Marathon November 20

        Watson good luck. It's 30 knots northerly here today so I imagine it's 50 knots in Wellington 

         

        Steve the MVP nice 👌.

         

        RP it's nice to run fast even if only for 400m and see elite pace showing briefly. Then you realize what freaks they are to hold that for a marathon.

         

        My legs have been niggly this week. Soreness below the kneecap on tuesday and tight calves. Not helped by a steep run Wednesday where my left Achilles was pulling followed by sore quads Thursday.

        Took Friday off and managed a tempo today.

        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 - nice job on the MVP!

           

          RP - I've heard it said that you should train your weaknesses early and your strengths late.  So if you think speed is really a key work-on, no harm getting it in there early on.

           

          Piwi - bummer on the niggles.  Hope they come right soon.

           

          Repeats - I tend to build into these with a view of maxing out the last couple of repeats.  I've always thought the right balance was getting to the point where you could possibly do one more repeat but it wouldn't be nearly as good.

          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

            Piwi Yeah it's kind of crazy to think the pace I run for a 400 is what others run for a whole marathon on a bad day. I had a local runner comment my 400m pace is their 100m SPRINT. I know the feeling of "damn how do you run so fast?" so when I hear it from others around my same level it kind of lets me know I've come a long way and people recognize it.

            Have you still been doing weights mixed in during the week? Pushing the pace a little more just to get the mileage in?

             

            Mark I think my weakest part is actually commitment right now. By that I mean I'm not committed to doing an official long run every weekend or weekly mileage, or even speed work so I have to get THAT part working before I'm in a training plan. It was so much easier, seemingly, in 2019 to just take a few months off then jump back into it. Now it seems like I've had way too much time off from what I remember of 2017-March 2020.

             

            Steve It could be a sign of substantial improvement over this last training cycle. I know you don't want to hop into another marathon cycle so maybe a half or even a serious 5k training cycle if possible (weather permitted) could help you keep building on your improvements. I know FOR ME keeping that race mentality going before I was doing marathons helped keep me motivated to do more and keep getting better. Continually seeing improvements and results at races getting faster and faster kept me motivated to keep training.

            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

            watsonc123


              Ran 2:34 in horrendous conditions.  Gale winds and heavy rain.  One section the track was essentially a small stream.

              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


                Quite lucky to even get the race:

                 

                https://www.stuff.co.nz/dominion-post/news/wellington/125783947/drivers-urged-to-take-special-care-as-heavy-winds-and-strong-rain-batter-the-wellington-region

                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


                  It looks like about half of my race ended up doing an easier course.  As they ended up deciding the river crossing at around 4.5km was too dangerous.  That river crossing was very deep and fast flowing.

                   

                  No idea how they will do the results.

                  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)

                    Watson I had 2 of my local strava mates run it one in 2.44 and one in 2.10. The 2.10 guy said he took the wrong turn at every road section.

                    Sounds nasty conditions.

                     

                    RP yes I've been doing strength twice per week for about 4 weeks now. No I haven't been pushing the pace. I still run mostly around that 8 min/mile mark. I did do a tempo today.

                    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


                      2:10 is a good time.  The road section near the end was quite easy to get lost.

                      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


                        Somebody got a photo of the river crossing that got too high. The guy in red was a marshall who stood in the river assisting people.

                         

                        https://www.facebook.com/photo?fbid=10215789772017058&set=pcb.964904204302431

                         

                        There was this one too, which wasn't as bad:

                         

                        https://www.facebook.com/photo.php?fbid=2579038735735399&set=p.2579038735735399&type=3

                        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

                          Good Lord, watson.  If anyone tried to put on a race in those conditions here, the liability waiver documents would be measured in pounds rather than pages.  Impressive that you could finish that, regardless of what the distance was.

                           

                          Steve - Congrats on being MVP.  There’s got to be some way of quantifying your combined ability in both sports and accounting for the running weather, something like (runs per wicket) times (kph of your half marathon time) times (TDP(Fahrenheit)/130 if TDP>130 or (25-Temp(Celsius))/20 if Temp<5).

                           

                          Motivation - For me, keeping track of my progress towards a yearly mileage goal helps with motivation in the absence of upcoming races.  Since I wasn’t doing any fast running for the first few months of the year, I did a lot of easy miles and got ahead of my goal mpw pace, so now after each week I can say, “did 40+ miles this week, so now I only need to average 31.2 mpw for the rest of the year to average 40.”  That gives me a little progress each week to celebrate.

                           

                          Things went a little better for me this week.  Did another light speed session on Tuesday; the 400s were still very slow at ~88 seconds, but that was 3 sec./lap faster than last week.  My regular run Thursday wound up being a semi-progression, as without really pushing I went from 8:45/mile pace on the first loop to a little under 8 on the last, which is the fastest I’ve gone this year on a regular run.  I was tired today (life-tired not running-tired), so I skipped my planned tempo and just did some strides near the end of an easy run.  Upper hamstrings/glutes are still a little sore, especially near the end of runs, but not as bad as they’ve been some other weeks.

                           

                          Sun - 7.8 miles in park @ 8:55, TDP 142

                          Mon - off

                          Tues - 6 miles incl. 4x400 @ ~88 with ~1:35 rest, TDP 142

                          Weds - 8.6 miles (1:39) very slow on treadmill

                          Thurs - 9.4 in park @ 8:22, TDP 154

                          Fri - off

                          Sat - 8.5 in park including strides, TDP 154

                           

                          Total - 40.3 miles

                          YTD average - 47.4 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

                            James nice progress on the 400s and good to hear you have felt better this week.

                             

                            My week below. Legs were niggly this week but ok now.

                             

                            Weekly for period: From: 12/07/2021 To 18/07/2021

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            12/07 Lunch Run with Grayson 6.23 10.02 00:47:48 07:40 04:46 19
                            13/07 Morning Run 7.52 12.10 01:00:48 08:05 05:01 12
                            14/07 Afternoon Run 8.09 13.01 01:09:04 08:32 05:19 249
                            15/07 Afternoon Run 4.98 8.02 00:43:51 08:48 05:28 19
                            17/07 Morning Run with 2 x 5k tempo 11.19 18.00 01:21:24 07:16 04:31 10
                            18/07 Morning Run with Garit 13.25 21.32 01:42:17 07:43 04:48 15

                            Total distance: 82.47km

                            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

                              James - Nice week and great to hear things feel better.  In indoor cricket you get a net score since everyone bats and bowls (batting total - bowling total).  If everyone got 0 it would be a tie.  So could incorporate that into the formula...I can even complain about the weather indoors, it gets very cold inside the indoor cricket arenas.

                               

                              piwi - Nice week and good to hear the niggles have gone away.

                               

                              watson - Great effort in crazy conditions.  Some of the pictures from around Wellington and the West Coast have been crazy.  Christchurch looked to have just been outside the storm zone luckily.  That race looks tough enough in perfect weather.

                               

                              me - Biggest week since my marathon length long run now I've gotten over the niggles.  With cricket on Friday night I moved my long run to Sunday.  The speed repeats were a shock to the system and in the first 2 I thought I might struggle to do 6 but I felt stronger as I went.

                               

                              Weekly for period: From: 12/07/2021 To 18/07/2021

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              12/07 Warm up 0.29 0.46 00:03:10 10:55 06:53 0
                              12/07 70 mins easy pace 8.96 14.42 01:10:30 07:52 04:53 13
                              14/07 Warm up 0.29 0.46 00:02:38 09:05 05:43 0
                              14/07 70 mins incl. 15 x 400m @ 4:00/km pace 9.48 15.25 01:10:25 07:26 04:37 13
                              15/07 Recovery 6.62 10.65 00:54:34 08:15 05:07 26
                              16/07 Warm up 0.29 0.46 00:02:44 09:26 05:57 0
                              16/07 Easy 8km 5.15 8.28 00:40:11 07:48 04:51 10
                              17/07 Warm up 0.28 0.45 00:02:49 10:04 06:16 0
                              17/07 Easy 10km 6.26 10.07 00:48:37 07:46 04:50 11
                              18/07 Warm up 0.29 0.46 00:02:49 09:43 06:07 0
                              18/07 Long incl. 6 x (1km @ 4:00/km, 90 secs recovery) 14.97 24.08 01:52:54 07:33 04:41 22

                              Total distance: 85.05km

                              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 1:38 (target marathon pace), Wellington Marathon June 27 POSTPONED,  Dunedin Half-Marathon September 12, Queenstown Half-Marathon November 20

                              Marky_Mark_17


                                Piwi - glad the niggles have disappeared, nice week.

                                 

                                Watson - well done getting it done, sounds like a miserable day and the organisers did well just to run anything.

                                 

                                James - nice job on that unintentional progression, often a good sign when it comes together like that.

                                 

                                RP - yeah it's amazing what routine does in terms of keeping it all going.

                                 

                                Steve - solid week.  I'm always impressed when people get quality on their LR's, to be honest I struggle with LR's fullstop let alone getting quality in there.

                                 

                                Me - cold hung around mid-week but wasn't too bad and was all gone by the weekend.  This morning's LR was a slog with a rough headwind most of the way out that had basically disappeared once I turned around.  Hate when that happens.  Anyway, one more decent week of training to go and then it'll be closing in on race time.  Gotta say at this point I'm looking forward to it, getting to that point where the body is telling me that it's had enough of training and wants to race.

                                 

                                Weekly for period: From: 12/07/2021 To 18/07/2021

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                13/07 That run where winter is all fun and good until you catch a cold 10.61 17.08 01:12:50 06:52 04:16 38
                                14/07 That run where coach was not messing around with the hill repeats 10.08 16.22 01:07:09 06:40 04:08 203
                                15/07 That run where some days you don’t notice the wind until you turn around 9.34 15.03 01:01:03 06:32 04:04 36
                                17/07 That run where it just wasn’t that nice outside 7.49 12.05 00:46:27 06:12 03:51 134
                                18/07 That run where tsunami evacuation route signs seem a bit pointless when there’s only one road off the island 18.66 30.02 02:16:57 07:20 04:34 368

                                Total distance: 90.39km

                                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"