Sub 1:30 Half Marathon 2021 Edition (Read 407 times)

    Flavio nice shoes and carpet/mat 

    You are only 2 hours drive from Nazare the world's premiere big wave spot. You must go and sit up by the lighthouse next giant swell.

     

    I had a big week for me due to lockdown.

    I decided to try a 1km on/off workout today for a half marathon distance  and ended up running sub 1.28.

     

    23/08/2021 To 29/08/2021

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    23/08 Morning Run with Grayson 6.84 11.01 00:54:18 07:56 04:56 2
    24/08 Morning Run with 6x800s 7.46 12.01 00:56:44 07:36 04:43 3
    24/08 Afternoon Run with Grayson 3.74 6.01 00:29:29 07:53 04:54 2
    25/08 Morning Run 6.41 10.32 00:57:39 09:00 05:35 8
    26/08 Morning Run 7.47 12.01 00:56:55 07:37 04:44 4
    27/08 Morning Run 6.29 10.12 00:47:07 07:29 04:39 7
    28/08 Morning Run 4.98 8.01 00:45:33 09:09 05:41 15
    29/08 Morning Run 2.06 3.32 00:18:34 09:01 05:36 0
    29/08 Morning Run 13.13 21.13 01:27:59 06:42 04:10 9

    Total distance: 93.94km

    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 "      

     

    zebano


       

      I decided to try a 1km on/off workout today for a half marathon distance  and ended up running sub 1.28.

       

      Holy crap, heck of a run Piwi.

      I bet you're close to PR shape based on how that felt . 1:22 sure seems like it should be in the cards.

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

      watsonc123


        Piwi - nice week, and excellent run this morning.

         

        My week was not good.  Tuesday's steady state was a bit of a struggle, I was just a bit slow.  On Friday, my right hamstring, which I had problems with Wednesday 18 August, started being sore and tight again.  Saturday's run was a struggle on it.

         

        I'm going to have several days off to get it right.  I'm not certain how I injured it, but I think it was probably from single leg glute bridges.  And then running, plus this Wednesday's Romanian Deadlifts re-aggravated it.

         

        Weekly for period: From: 23/08/2021 To 29/08/2021

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        23/08 Afternoon Run 4.41 7.09 00:38:21 08:42 05:25 9
        24/08 Afternoon Run - Steady Pace 3.0-13.0km 8.71 14.01 01:05:35 07:32 04:41 24
        25/08 Afternoon Run 4.36 7.02 00:38:33 08:51 05:29 13
        26/08 Bike 5.60 9.00 00:35:46 06:23 03:58 20
        27/08 Afternoon Run 7.47 12.02 01:00:39 08:07 05:03 26
        28/08 Afternoon Run 5.59 9.00 00:48:46 08:43 05:25 0

        Total distance: 49.14km (40.14km of running)

        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)

        Marky_Mark_17


          Piwi - nice week and great workout.  Dammit you just pipped me again haha.

           

          Watson - bummer on the niggles.  At least you can get McDonalds from Wednesday (not looking likely here).

           

          Me - not great news with case numbers here and lockdown looking potentially longer rather than shorter.  Still a decent week of running, with 3 solid workouts, albeit at the moment I'm just not entirely sure what I'm working towards.  On the bright side, I think I've figured out my optimum long run distance is around 25km.  LR's beat me up a lot more than workouts for some reason (possibly because my LRs normally have a ton of hills) but the last few weeks have been around that mark and have felt pretty good.

           

          Anyway it's weird how lockdowns mess with your head.  I am a big introvert but one of the absolute highlights of my entire week was on my long run this morning where I saw one of my running club mates also out running and was able to have a smile and a wave as we ran past each other.  That was about the 11-12k mark and I felt happy for the rest of the run after that.

           

          Weekly for period: From: 23/08/2021 To 29/08/2021

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          23/08 That run where the beatings will continue until morale improves 5.01 8.07 00:37:09 07:25 04:36 114
          24/08 That run where it’s a lot lighter in the mornings 9.38 15.10 00:58:11 06:12 03:51 92
          25/08 That run with the abandoned shopping mall carpark 8.77 14.11 01:03:11 07:12 04:29 192
          26/08 That run with the longest tempo in a while 11.21 18.04 01:10:30 06:17 03:54 129
          28/08 That run where 5am is a state of mind 7.99 12.86 00:48:30 06:04 03:46 113
          29/08 That run where it was good to see a friendly face 15.54 25.00 01:51:09 07:09 04:27 307

          Total distance: 93.18km

          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

            piwi - Nice week and absolute killer of a workout today.  If that didn't beat you up too much then I agree with zebano, you're in potential deep PB shape.

             

            watson - That sucks especially during lockdown.  Running is one thing keeping me sane at the moment.

             

            Mark - Great week.  I hear you on the need for human contact, which is why the current approach just isn't sustainable.  I won't go further than that here though...

             

            Do you have a mid-term race goal you can realistically use for motivation at the moment?

             

            me - Pretty solid week, although unfortunately it included another race cancellation.  After that, I considered taking a break from any hard workouts and just do a long easy run on Saturday.  The next day I found a place to stay in Wellington close to the stadium and got flights that weren't crazily priced.  I'm realistic that it's a 50-50 chance of going ahead at the moment but it gave me some motivation back and I reverted to the plan for Saturday which was a pretty tough speed workout.  I was hurting after 3 reps but dug in and got it done.  6 weeks until the Wellington half, so plenty of time to build on what I've got.  And if it doesn't happen, Queenstown might be all I get this year which isn't a fast course but I should be able to improve on my previous times there.

             

            Weekly for period: From: 23/08/2021 To 29/08/2021

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            23/08 Warm up 0.29 0.46 00:02:47 09:36 06:03 0
            23/08 70 mins easy pace 9.19 14.79 01:10:30 07:40 04:46 20
            25/08 Warm up 0.29 0.46 00:02:49 09:43 06:07 0
            25/08 16km incl. 3 x (2km @ 4:10/km, 2 mins easy) 9.99 16.07 01:13:51 07:24 04:36 17
            26/08 Recovery 5.54 8.91 00:47:55 08:39 05:23 18
            27/08 Warm up 0.29 0.46 00:02:49 09:43 06:07 0
            27/08 Easy 10km 6.30 10.14 00:50:33 08:01 04:59 15
            28/08 Warm up 0.29 0.46 00:02:53 09:57 06:16 0
            28/08 22km incl. 6 x (1km @ 4:00/km, 90 secs recovery) 13.79 22.19 01:45:14 07:38 04:45 25
            29/08 Recovery 5.13 8.26 00:46:23 09:02 05:37 11

            Total distance: 82.20km

            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


               

              Do you have a mid-term race goal you can realistically use for motivation at the moment?

               

               

              Probably Nelson Half in early November.  The North Shore Run Series (10k) has the first race on Oct 17 which is still entirely possible too, and hopefully the rest of that will keep me going over summer when it's really too hot to race a half.

               

              I've written off any chance of September races, and national road relays in early Oct is probably dicey now too.  Probably gives me a bit more motivation for next year to really hit the National Champs races hard.

               

              Anyways nice week and good to hear you got a reasonable deal in WLG.

              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"

                Thanks Zeb, Watson, Mark and Steve.

                I think I'm probably in 1.22 half shape. I've been very consistent at 50mpw for a year now and with strength training feel very strong.

                 

                Watson sorry on the niggles. Asics new plated shoes look good. Sarah Hall got 3rd at London in them last year.

                 

                Mark yeah its a bit lonely early in the mornings but so busy with joggers and cyclists later. One of my strava mates who lives near me ran 180 kms this week. He ran 160kms the last 3 weeks too. He's not even training for anything 🙄

                 

                Steve fingers crossed for you on Wellington. I hope the covid numbers are good today and tomorrow with no spread outside Auckland so we stay in level 3 from 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 "      

                 

                JMac11


                Milkman

                  Popping into to give Piwi some pressure to run a race soon. Probably in the best shape we've seen in years.

                  5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                   

                  Next Race: CIM (12/5)

                  watsonc123


                    All New Zealand races are on hold right now due to Covid-19 restrictions.  Hopefully Piwi can race October / November on a mild spring day.

                    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)

                    Marky_Mark_17


                      Yeah, not your best timing on that one JMac!

                      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"

                      JMac11


                      Milkman

                        Yeah, not your best timing on that one JMac!

                         

                        Soon is relative 

                        5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                         

                        Next Race: CIM (12/5)

                        flavio1980


                        Intl. correspondent

                          Piwi - Stop it already, taper this week and run a HM time trial next Sunday.

                           

                          Watson - hopefully you can figure it out, it sucks when the strength work conflicts with the running.

                          I’ve figured out that my neck and pecs injury was caused by poor form during pushups.

                           

                          Mark - the thing with being an introvert is that we definitely enjoy socialising (with interesting people, boring people make me yawn), it’s just that we can’t do too much of it before we get tired. 

                          I explain it to extroverts like that, it’s like when you go walking on the beach, it’s awesome, there’s the sea breeze, but you can walk for how long, maybe 2 hours until you get really tired? 

                          It looks from the news that Auckland is the hot spot and I feel for you as that likely means the restrictions will remain heavy on your area for a few weeks.

                          Also I see Piwi ran a few laps around his house so he could pip you again 😂

                           

                          Steve - I feel you on the race cancellations. My last race was last October, I’m really in need of a real race. I was in such a great shape earlier in the year and it sucked so bad to have to run time trials, especially because I run maybe 1 to 2% better in race atmosphere.

                           

                          me - Hell yeah I have a weekly to report!

                          So we need to go down about 800m with 50m elevation difference to the river margin where it's much more pleasant to run. On Tue and Wed I figured I'd just run it down on the way out and climb it back up on the way back. I was feeling such a Rambo going uphill. But then the soreness got in real hard on the top of my other back issues so I quickly came to reason and now I walk all the way down, then start running down there and then finish my run there and walk my way up. Much smarter. At last.

                          On Friday I went to a local PT and she had to work a lot. She mostly focused on trying to unlock my pecs and neck which were ridiculously tight and pulling the back muscles causing pain on the upper back. The session was not very comfortable as she was working out the niggles but now 2 days after I can see the results and I can say I'm quite happy. The back is not well yet but in a better place and I was able to stop with the anti inflammatory pills. I'm going back tomorrow for another round of work.

                          It was funny during the session she would say "Now relax your leg" to which I replied: It is relaxed and she'd say: No it's not.

                          Apparently I have almost no control over my body, I'm like just a big ball of nerves doing whatever they like 😂

                           

                          Then I got a foam roller, and it's already been very helpful.

                           

                          Then I got new shoes and they're perfect. It's crazy, I've put the Torins for a vo2max workout on Friday (first time wearing them) and it just works. It's like I have it for 2 months.

                           

                          Then I got 2 boxes of Maurten gels. One regular and one caffeinated for the wife.

                          I must say Maurten Gels are awesome. They're not as sweet, they have a jello consistency which is nicer and the most important thing I've noticed. They're not as acid or at least they don't feel as acid as the other gels. I can see why they would be easier on the stomach.

                          I need to try them out in my long runs, just gotta figure out how best to lay them out and also hydration.

                          I reckon I'll use the Darkwave® method which consists of clipping them internally in the running shorts, seeing as I don't have pockets big enough for them.

                          Then we managed a miracle and got a provisory number with the national health system (thanks to an incredibly efficient and helpful public worker) and as such we have managed to schedule the first dose of the vaccine for this Friday, Sep 3rd.

                          Overall I'd say I started the week at maybe 30% and now I'm around 75%. But most importantly the sub 3 marathon dream is alive and life seems to be on the upswing.

                           

                          Weekly for period: From: 23/08/2021 To 29/08/2021

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          24/08 Am I back? Not sure yet 🤔 5.55 8.94 00:44:36 08:02 04:59 69
                          25/08 It's 🥵 and humid and windy and I have to 🧗50m up on the last km and I ❤️ it 7.01 11.27 00:55:58 07:59 04:58 106
                          26/08 8mi + 4 strides 8.20 13.20 01:07:15 08:12 05:06 103
                          27/08 8x800 w 90s rest work down from 3:15 to 3:00 per rep 9.39 15.12 01:09:56 07:27 04:38 25
                          28/08 5mi + 4 strides 5.20 8.37 00:41:50 08:03 05:00 31
                          29/08 Morning Run 14.01 22.54 01:50:13 07:52 04:53 98

                          Total distance: 79.44km

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

                          Up next: Rest and recover

                          Tool to generate Strava weekly

                            Quick Recap of my 1 mile Race

                            Training leading up to it had been fairly consistent with moderate # of miles especially given the race distance was only 1 mile.  I did fall short a little on speed work although I got in a few good sessions over the last 5 weeks.  Unfortunately my hamstring tighten up during a WO 2 weeks prior to the race and did not get in another WO, although I was able to put in a few rolling 200's over the course of a couple of runs.

                            That being said I was going into the race with little expectation and thought I would really have to work to break 6min

                            Race day I got up and got dress and went to work as normal (this was a night race starting at 815pm) my son stopped by to pick me up about 5pm I finished up about work about 5:40 and we were on the road for the hour drive about 5:45.  We arrived onsite parked and made our way to pick up our packet, as we were walking we passed James Quattlebaum a local runner who participated in the Olympic trails. (I thought he was going to run the Marathon but he ran the steeple chase, unfortunately he didn't make the team, he is still one fast dude).  Anyway we got our packet and decided to walk the course as my son has never raced here before, so we walked the half mile or so and found the turnaround point and came back.

                            After about an hour of killing time It was time for the race so we got dressed put on our bib and shoes and made our way up to the starting line.

                            I was going to wear my New balance RC Elites and see how they felt during a race. I had worn them two or three times on some runs.  Overall they are really good lots of spring and bounce with plenty of pop as well as cushion under heel.  I know I have a slight strength imbalance on my left side so I did notice that my left ankle was rolling in a bit in these shoes, causing some soreness on the inside of my left knee.  I read some reviews and have seen similar comments on these shoes. My main concern was the stack high and the 180 degree turn around a barrel on the out and back course.

                            The last time I ran this race I set my PR but had a really inconsistent race got out way to fast, slowed way down in the middle, and ran hard over the last 3-400.  This year I decided to create a WO on my watch and broke it down to 3x 400m and the final 2 x 200m segments with the intent of my watch telling me I was going to fast or to slow, just to try and run a consistent race.

                            This Race is sponsored by the local YMCA they have been putting it on for 40 something years normally it consist of a 1 mile 5k and 10k they were not running the 10k this year for some reason.  That being said since it is put on by the YMCA there are usually a lot of younger kids running in the 1 event which is usually a recipe for disaster.

                            Anyway we get to the start line and who is standing there dressed with a bib and ready to run but James Q.  I said he was fast earlier, he has a Sub 4 min mile to his name and a 1:03Tight lippedx HM and I believe 2:24Tight lippedx marathon....my son and I decide to go over to him and we had a nice long chat while waiting for the start.  Along with being fast he is a pretty humble dude.

                            The Race is getting ready to start...national anthem YMCA director leads in exercises for the Kids we do the obligitory Song and YMCA dance.and some final instruction.

                            We were in the front and planned to line up right behind James to start, the started gave use instruction to move towards the start line slowly and he we would be off at the sound of the horn. we were about 10 ft from the timing mats and if any one tells kids to do something like this slow you can imagine the result, 50 kids sprint to the front and move up in front of James Q. my son and I.  We try to react and move back to the front but it is too late the horn goes off and we are behind a sea of kids trying to sprint out, kids running up from behind us xcrossing  all over the place and as I feared right next to me a kid tried to dart between me and the one in front and they clipped feet. it was like slow motion I tried to catch him but he was going down along with about 4 others.

                            James had moved just in front of them and my son and I were still behind the pile so we had to make quick move to the left to avoid the pile up.

                            We came out of the unscathed. I looked up and James was already about 25 meters ahead.

                            My son was acting as a pacer for me and we settled in to my planned pace. Slowly we started working our way through the sea of kids who sprinted out but were now starting too slow down and or walk. about 200 meters in I found I was in about 9th or 10th place.

                            we went through the first 400 in 1:25 Just after that I saw James Q rounding the turn and already on his way back that would be the last time I saw him.  he was using the 1 mile  as a warm up for the 5k and finished in 4:23, and the 5k in 14:37.  Said he was still working on getting back in Shape.....

                            second 400 had the turn which concerned me a little in these shoes, and as I made the turn and planted my left foot the shoe stayed and my foot did slip a bit inside but I quickly recovered and got my feet under myself and moved on.  My son and I were trading places at this point and we had moved up to about 6 and 7th place.  went though 2nd 400 in 1:30.

                            now we were just heading back and I tried to maintain pace and position.  I passed my son and one other kid and he yelled at me "you gotta go dad"  at this point I moved into 5th place and came through 3rd 400 in 1:33  I was slowing down and knew I needed to pick it up.

                            1st place was way out of site and 2nd place was too, but 3 and 4th were within striking distance 20 to 25 meters. i was slowly starting to reel them in gaining ground with each step, went through the first 200 in 42 and the last 200 in 37 for a final 400 of 1:19, but was not able to catch them , I didn't leave myself enough real estate.

                            I didn't even see the clock I was so focused on catching them so I had no idea what time I ran, and apparently didn't hit my watch button properly either..

                            Ended up finding out I had a time of 5:53Tight lippedx.  and finished in 5th place overall. I ran better than expected. and ran a consistent race but left some on the table. I think I could have pushed myself more as I didn't feel uncomfortable at all during the race.

                            My son finished 6th right behind me with a time of 6:05 off of 4 weeks of training and did a great job of pacing me.

                            Fun Race! gives me some hope!

                            PR's

                            1m  5:38 (2018)

                            5k    19:59 (2019)

                            HM  1:33:56 (2018)

                            FM  3:23:07 (2018)

                            darkwave


                            Mother of Cats

                              Cfarr - great race report!

                               

                              I have a pair of the RC Elite 1s, and I have to admit, they're not my favorite for a mile - I think I'd like them better for 10K - 10 miles.  I would think they would be even worse than the VF for tight turns.


                              Anyways, nice job!

                               

                              Flavio - I'm not sure I can take credit for wearing gels that way - I read about someone else doing it.  I can take credit for probably wearing more gels at a single time than anyone else, and I find that method the best for it.

                               

                              Piwi - great job on the 1K on/1K off - very strong workout.

                               

                              Watson  - I'm sorry for the hamstring set back.  At least, if it was going to happen, lockdown was the best time?

                               

                              MarkyMark - I get what you are saying - there's something about lockdown that makes us all discover that bit of extrovert/people needing that we didn't realize we had.  As for your findings on long runs - do you think that's a function of the distance, or of the time on your feet?

                               

                              Steve - I'm sorry about the on again/off again of your races right now (actually that goes for all Kiwis).  I'm glad you have something to potentially target.

                              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.

                                Corey excellent race report. Your last 400m was really fast. I didn't realize it was a road mile you were doing. Breaking it into 400m segments is the way to go.

                                Great result 👏

                                 

                                Flavio nice to hear things are on the up for you. Having hills at the start of runs can be tricky. Not a good way to warm up.

                                Sounds like the back issue is resolving now with the physio.

                                Good news on your covid jab too. My first one is Friday Sept 3rd as well.

                                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 "