Sub 1:30 Half Marathon 2021 Edition (Read 430 times)

Marky_Mark_17


    Watson - yeah Parkrun is definitely level 1 only.  A lot of the bigger parkruns get 200+ now but they have to apply the same rules for all of them.

     

    Steve - nice week and hope the energy levels are a bit better after your long run yesterday.  I hate to say it but I suspect the rest of the country is doomed to Level 2 while Auckland is still at Level 4.  Unfortunately I just don't think they'll take the risk, even though the South Island has had zero cases since ages ago and there is no logical reason to keep them higher while air travel and ferries are locked down.  Because, you know, the virus might sneak across Cook Strait all by itself.

     

    Race limbo sucks a bit (I'm there too!) but my way of dealing with it is to line up contingency plans, and if you have to kick it down the road for 2-3 weeks, better to err on the side of lighter volume to stay sharp and not overtrain.

     

    Piwi - good to hear you didn't have any major side effect from the vaccine.  Also I finally beat you haha that's the first time in a while!

     

    Me - got a bit shitty during my long run today because today would've been 10k road nationals and I'm pretty sure I would've taken down my 10k road PB (weather was good too).  That's just the way it goes at the moment though I guess, and I stand by what I said at the start of the year that I'd be happy with the year if I got to run Southern Lakes Half and nailed it (which I did).  Nevertheless it was a good week of training, one of my biggest of the year, and with more hilly runs I'm racking up some decent elevation too.  Next week will probably be a recovery week so I don't fall into the same trap I did this time last year.

     

    Weekly for period: From: 30/08/2021 To 05/09/2021

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    30/08 That run where it’s just another week at home 6.28 10.10 00:46:20 07:23 04:35 64
    31/08 That run where it hasn’t been that wet since the 2016 Devonport Half Marathon 9.95 16.01 01:10:12 07:03 04:23 263
    01/09 That run where the rain has gone, but not the wind 9.95 16.01 01:08:20 06:52 04:16 120
    02/09 That run where one thing I like about level 4 is running in the middle of the road 11.23 18.07 01:10:03 06:14 03:53 111
    04/09 That run where there’s a new Iron Maiden album out 🤘 8.17 13.15 00:51:09 06:16 03:53 108
    05/09 That run where it was not National Road Champs 16.79 27.02 01:58:32 07:04 04:23 259

    Total distance: 100.36km

    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"

    JamesD


    JamesD

      Steve - I wouldn’t worry about your long run if the temperature was 10/20 degrees higher than what you’re used to.  Being acclimated makes a huge difference, and at the start of summer I was affected by temperatures that wouldn’t bother me now.  I had a similar experience in the opposite direction on today’s tempo run.  After a hot last two months, this morning the temperature was around 65 (18) with a little breeze.  I actually felt cold, but if it were the middle of winter, that temperature would feel warm.

       

      Sun - 9.4 miles in park @ 8:51, still building back up

      Mon - off

      Tues - 9.8 rainy in park @ 8:40 (rain from Hurricane Ida well north of us) 

      Weds - 6.2 very slow (72 mins) on treadmill

      Thurs - 9.4 better in park @ 8:31

      Fri - 15 minutes swimming

      Sat - 7.2 including 3 @ 7:17, surprisingly slow

       

      Total - 42 miles

      YTD average - 45.5 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)

      watsonc123


        James, Steve, Piwi and Mark - nice weeks.

         

        My right hamstring is good.  Six days completely off, and it's all good.

         

        Weekly for period: From: 30/08/2021 To 05/09/2021

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        04/09 Afternoon Run 3.84 6.18 00:31:25 08:11 05:05 10
        05/09 Afternoon Run 7.22 11.61 00:58:21 08:05 05:02 28

        Total distance: 17.79km

        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)

          Congrats on the shot Piwi Thats funny about your son too!, nice week of Training as well

          That's Crazy about the Terror attack in NZ you would think they could have prosecuted him already hopefully your laws will change for the better soon.

          Really sucks NZ is still shut down so much and having races canceled. I feel for all of you over there.

          Steve Nice week sorry you blew up on Saturday's run.  It's probably just a combination of the higher temps and just a bad day. (I have em all the time  Wink I'm sure you will be back on track.

          Great week Mark & James 

          I have 1 more run for the day just going to try to get in 5-7 and make it about 20 for the week. so nothing new for me.

          Still trying to decide what to do next I think I will just try and maintain where I am for now with no races planned.  maybe a 5k in January.

          PR's

          1m  5:38 (2018)

          5k    19:59 (2019)

          HM  1:33:56 (2018)

          FM  3:23:07 (2018)

          flavio1980


          Intl. correspondent

            Watson - how did the vax go?

            Zeb - awesome job at the mile!

            Piwi - same thing for me, sore arm can't sleep on the left side.

            The nurse asked which side I used the least. I told her my left side came only to complete the pair 😁

            To which she added: and to take the vaccine

             

            Me - bleh week, but the best training is the one you can complete, so grateful for another week:

            Weekly for period: From: 30/08/2021 To 05/09/2021

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            31/08 4mi + 10x (1' ON 1' OFF) 6.90 11.10 00:51:48 07:30 04:40 42
            01/09 Morning Run 7.00 11.27 00:56:58 08:08 05:03 115
            02/09 4mi T @6:30/mi 4'/km + 4x200m strides 8.14 13.09 00:59:17 07:17 04:32 35
            03/09 Running 6am before the vax 8.01 12.88 01:02:02 07:45 04:49 61
            04/09 Morning Run 6.20 9.97 00:49:01 07:54 04:55 37
            05/09 Morning Run 16.01 25.76 02:07:01 07:56 04:56 30

            Total distance: 84.07km

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

            Up next: Rest and recover

            Tool to generate Strava weekly

            darkwave


            Mother of Cats

               

               

              Me - bleh week, but the best training is the one you can complete, so grateful for another week:

               

              This is very true.  When I have a sub-par run or week of runs, I try to appreciate the fact that at least I can do this.

               

              Marky_Mark- totally understandable why you would feel shitty.

               

              James - fascinating how we all get acclimated to different temps.  I did my long run on Saturday in 63 -70 F (but lower humidity) and I thought it was better, but still a touch warm.  For marathon pace work or tempo work, I prefer between 40-50 degrees f.

               

              Basically take your list of ideal temps by distance and lop 20 degrees off of it Smile

               

              Watson  -great news about the hamstring

               

              Steve - agree with the others - a signfiicant upward jump in temperature can really screw with your long run.

               

               

              re: sore arms - I (and some others) have found that if you make an effort to move your arm a lot in the hours right after the shot, it helps with the soreness.

               

              I am really happy you guys are finally getting an opportunity to get vaxxed.

              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.

              darkwave


              Mother of Cats

                And my week, once again modified to show a) weather whining; b) distances in K and miles; c) paces in minutes per mile and minutes per K, and d) temps and dewpoints in both F and C.  I really need a bot that I can plug my report into, and it automatically adds in all the conversions.  I'm assuming nobody needs or wants me to convert yards of swimming into meters.   Or hours of pool-running into Idunnowhat.

                 

                53/85K miles running, 4 hours pool-running, and 1000 yards swimming.


                M: 80 minutes pool-running and streaming yoga.

                 

                T: 7.5 miles/12K very easy (9:42 per mile/6:00 per K) to the gym (temp/DP of 74F/23C) plus drills and 4 strides, then upper body weights/core. Then 4.5 miles/6.5K very easy (9:09 per mile/5:40 per K) (temp of 78F/25C; DP of 76F/24C)

                 

                W: 12 miles/19.5K on the treadmill, including a workout of 2x10 minutes and 2x5 minutes at tempo effort (treadmill pace of 7:04 per mile/4:23 per K) with 2 minutes jog after each 10 minute rep, and 1 minute jog between the 5 minute reps. (Indoor temp of 78F/25C; indoor dewpoint of 66F/19C)

                Followed with leg strengthwork and 500 yards recovery swimming.

                 

                Th: 100 minutes pool-running and streaming yoga.

                 

                F: 8.5 miles/13.5K very easy (9:20 per mile/5:50 per K) to gym (temp of 56 F/13C DP of 52F/11C), then upper body weights/core, followed by 3.5 miles/5.5K very easy home (9:08 per mile/5:40 per K) and then drills, two hill strides, two flat strides (temp of 64F/18C, DP of 55F/13C).

                 

                Sa: 17 miles/27.5K, including a marathon effort workout of 4, 3, 2, 1 miles at marathon effort with 1 mile float in between. (or 6.5K, 5K, 3K, 1.5K at marathon effort with 1.5K float).
                Splits were 29:03 (7:16 pace per mile/4:31 per K), 21:42 (7:14 pace per mile/4:29 per K), 14:23 (7:12 pace per mile/4:29 per K) and 7:04 (4:23 per K). Floats ranged between 7:45 and 8:09 (between 4:48 and 5:03 per K). (temp rose from 63F/17C to 70F/21C; dew point rose from 61F/16C to 64F/18C)

                Followed with leg strengthwork and 500 yards recovery swimming.

                 

                Su: 1 hour pool-running and yoga.

                 

                We had the remnants of a hurricane roll through on Wednesday, which resulted in some flooding and tornados (nothing near me, though my parents' new (not yet occupied) house was not far at all from the path of an EF 2).  The storm also brought cooler and drier weather in its wake, which was much appreciated.

                 

                Given that my iron levels are much improved and the weather was better, I was hoping for faster paces on my Saturday marathon pace run.  But such was not the case.  Oh well.  The effort and heart rate were spot on for where I should be when running marathon pace, so I wouldn't have wanted to push that one any harder.

                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.

                  Flavio, DW nice weeks

                   

                  another week in the books for me nothing special, but got in some miles....

                  Weekly for period: From: 08/30/2021 To 09/05/2021

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  09/01 Evening Run 4.50 7.25 00:39:31 08:47 05:27 33
                  09/03 Afternoon Run 4.55 7.32 00:40:03 08:48 05:28 30
                  09/04 Morning Run 5.05 8.12 00:44:16 08:46 05:27 56
                  09/05 Morning Run 7.01 11.28 00:58:02 08:17 05:09 141

                  Total distance: 21.11mi

                  PR's

                  1m  5:38 (2018)

                  5k    19:59 (2019)

                  HM  1:33:56 (2018)

                  FM  3:23:07 (2018)

                  watsonc123


                    Fridays vax went well.  Ended up slightly nauseous 10 minutes later, which lasted for an hour or two.  Woke up in the middle of the night with a headache, don't know if causal or only correlation.  Shoulder was sore the next day.

                     

                    • I had done 12 days in a row of 50 pressups (lockdown thing).  But on Saturday my shoulder was too sore.  Started back pressups yesterday. 

                    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)

                    zebano


                      Zeb 10k pace is pretty hot. About 10 sec per km slower than 5k pace. Not sure what that is per mile. Good luck.

                       

                      I had my first shot yesterday at 1pm. Took my 15 year old too. He wasn't impressed when I mentioned we have to get a second dose 

                      I'm feeling fine this morning although my arm is still quite sore.

                       

                      Glad the shots are easy going well. More about  10k pace latter.

                       

                      Kiwis, I hope you're all safe (sounds like you are).

                       

                      Mark You just can't catch a break with a race. That sucks.

                       

                      Steve I'm with Watson. You're in good shape and should race anything you can find.

                       

                      Piwi another steady week, are you just not mentally interested in racing right now?

                       

                      James Nice week, I'm glad to see more people swimming. (speaking of, has anyone heard from Rune?)

                       

                      Watson Awesome news. I'm gonna be a broken record and say "Nordic Curls!" again.

                       

                      Flavio Solid week, your tempos have come so far since when I joined this board. How're you feeling about the marathon right now?

                       

                      DW  I continue to be impressed by how slowly you run easy days. I need to subscribe to your newsletter.

                       

                       

                      My week:

                       

                      53 miles - lots of mobility & bodyweight work but not really logged just a little something after every run.

                       

                      Monday 30' + strides

                       

                      Tuesday 3 up  + Mile TT (5:38) + 4x200@5k on 200 + 2 down.

                       

                      Wednesday  50' easy on trails

                       

                      Thursday  10.7 as 3 up + 4x800m T on 3' jog (paces: 3:23, 3:17, 3:13, 3:13) + 35' trail while pushing 2 uphills.

                       

                      Friday  hour where the first 40 min were easy then I pushed a bit to get an even 7 in.

                       

                      Saturday 50' + strides

                       

                      Sunday  3 up + 10k race + 1 down.

                       

                      Race .... I'm going to collect my thoughts and post latter but Piwi, I agree that 10k pace is hot and my head and legs may not have been all there... however compared to my earlier 10k this year, it was 3:30 faster and a minute and a half faster than my strava estimated PR from that earlier race (assuming I didn't make a wrong turn) and it's really hard to do anything except celebrate that.

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

                        Zeb congrats on the 10k pb. Your last km 3.53 was really smoking. May suggest you could have gone faster. My 10k tt was the same with a much faster last km.

                        Yes no real interest in racing right now but enjoying keeping fit. Been doing regular upper body workouts for the last 3 weeks during lockdown. Twice a day but short sessions 20 mins.

                        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


                          Zeb - I might be blind, but what was your 10km time?

                          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)

                          CommanderKeen


                          Aspiring Hobby Jogger

                            Quickly dropping off my biggest week in nearly 2 years before heading to the in-laws' place to hang out with that side of the family for Labor Day. Glad all the Kiwis are safe. I'll be back for more commentary later.

                             

                            Weekly for period: From: 08/30/2021 To 09/05/2021

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            08/30 2 owls & 1 chorus of coyotes 14.05 22.61 01:56:56 08:19 05:10 535
                            08/30 Eating dust 5.05 8.13 00:43:39 08:39 05:22 213
                            08/31 1 shooting star, 1 owl, & 8 strides (0 deer) 9.05 14.57 01:16:52 08:30 05:17 394
                            09/01 6E, 7HMe, 1E 14.05 22.61 01:45:12 07:29 04:39 545
                            09/02 2 rabbits & 1 deer (1 stride) 8.05 12.96 01:09:25 08:37 05:21 361
                            09/03 1 hawk 11.11 17.87 01:30:51 08:11 05:05 423
                            09/03 Angus in the shade, Ankole-Watusi in the sun. Make of that what you will. 5.05 8.13 00:42:48 08:29 05:16 230
                            09/04 2 hawks & 1 armadillo 17.05 27.44 02:16:00 07:59 04:57 735
                            09/05 Peace & quiet, with fog in the low spots 7.00 11.27 01:01:54 08:51 05:30 387

                            Total distance: 90.48mi

                            5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                             

                            Upcoming Races:

                             

                            12/4 - Tucson Marathon?

                            12/5 - California International Marathon

                            flavio1980


                            Intl. correspondent

                              DW - I like that staircase marathon workout!

                               

                              Zeb - Woah so the mile time trial was taper for the 10k race haha.

                              Good job, I couldn’t do that, my legs would be toast for the 10k.

                               

                              I’m not feeling very confident about the marathon.

                              If I can get over this cervical injury and no other injuries show up I reckon I might be able to gain sufficient muscular endurance to complete the race. It’s only 5 weeks though, these injuries take time to clear.

                               

                               

                              Keen - Monster week as usual.

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

                              Up next: Rest and recover

                              Tool to generate Strava weekly

                              Marky_Mark_17


                                Watson- good news on the hamstring.

                                 

                                Kiwis - unfortunately it looks like no races for everyone until Auckland is mostly clear of this outbreak I'd say.

                                 

                                James - nice work, funny how the temperatures feel relative like that sometimes.

                                 

                                Darkwave - your comment about the hurricane remnants actually reminded me we had a pretty bad storm here last week too, some areas got a months worth of rain in several hours and there was significant flooding and evacuations less than 20km from where we live.  I discovered this when I got back from my run thinking 'hmm bit rough out there this morning' and read the news.  Anyway good week and I agree with letting HR and perceived effort be your guide for now (and appreciate the km conversions).

                                 

                                Zebano -  excellent job on the PR, those are always worth celebrating.  I agree with Piwi too, if you could manage a fast finish like that, there's probably more improvement to be had.

                                 

                                Flavio - what Darkwave said.  That part of the marathon training cycle is just bleh.

                                 

                                Keen - epic!  Nothing like a big Keen mileage week to put things in context for the rest of us.

                                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"