Sub 1:30 Half Marathon 2021 Edition (Read 432 times)

zebano


    Mark  looks like some good workouts there but hard to tell from your titles =) How did the back2back feel (and why did you do it)?

     

    I do hope you guys get to race soon.

     

    Steve That's a great workout you really are in great form.

     

    Piwi You've had a hell of a run this year. Taking a break makes a lot of sense.

     

    Watson I think that's the biggest week I've seen from you in ages.

     

    Corey Good luck with the move

     

    Flavio You're going to surprise yourself. Showing up healthy is half the battled and your long runs and workouts are both coming up aces. Don't sweat the overall volume when everything else has been so good.

     

    DW Looks like your tempo runs are getting quicker (or you've been doing so much M paced stuff I don't recall) but hopefully your meds are all settled and working properly?

     

    I told coach I needed a slow recovery week .... and it all went sideways a I still have a sinus infection so I took the weekend off.

     

    off

    37 rough minutes. Did my usual warmup for a workout and it was a no-go. I told coach I needed a really easy week

    48 minutes getting lost on singletrac. The most fun run of the week

    Th hour easy, starting to feel better

    F hour easy @ 9:50/mi, effort level way way way too high

    Weekend: no running

     

    22 miles -- official hobbyjogger status but honestly I needed it.

     

    Coach told me to play it by ear and just keep running slow until it feels easy again and then we can worry about workouts. If HR & effort remain really high I'll go see a doctor.

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

    CommanderKeen


    Aspiring Hobby Jogger

      Piwi - Looks like he's been getting 50-55 most weeks, sometimes up to 60-65 or so. I seriously wish I could run that fast off that mileage. Or, you know, that fast off of any mileage.
      The guy actually posted a run with a new segment crown this morning - in Lithuania.
      Glad the stretching has been working for the lower back pain.

       

      Mark, Steve, Watson, Flavio, DWave - Really nice weeks.


      Watson - What's the handicap for the race? Is it done by age/sex/PR time?


      Flavio - Very impressive 3k TT, especially given the lack of taper and that it's off marathon training.


      DWave - Hang in there with the weather! Things should really be turning around soon.


      Zebano - Good idea taking it easy with the sinus infection - I used to deal with those quite a bit. Hopefully it passes quickly for you.


      Missed passing last week's mileage by a measly .06mi! Had I known that earlier I would have tacked a little extra on to any given run. This week should be pretty big, but next week will get me some rest ahead of a HM on that weekend. Quite a tough workout today in what will hopefully be the last 140+ KP morning of the year.

       

      Weekly for period: From: 09/13/2021 To 09/19/2021

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      09/13 2 rabbits 11.11 17.88 01:35:14 08:34 05:20 446
      09/14 1 rabbit and lots of feeling "bleh" 10.00 16.10 01:27:11 08:43 05:25 404
      09/15 6E, 5 progressing effort, 3 @ (nearly)HMe 14.06 22.62 01:44:21 07:25 04:37 535
      09/15 1 Piper Cherokee & 1 Sikorsky UH-60 4.50 7.24 00:39:00 08:40 05:23 171
      09/16 1 owl & 1 rabbit 9.11 14.65 01:16:57 08:27 05:15 387
      09/16 1 Cessna 152 & 1 turkey vulture 4.65 7.49 00:39:35 08:31 05:17 187
      09/17 1 heron and an unexpected hour of sleep 10.06 16.18 01:22:11 08:10 05:05 295
      09/17 She tumbles, I hobby jog 4.10 6.60 00:35:29 08:39 05:23 141
      09/18 1 deer (1 stride) & 1 hawk 18.16 29.21 02:26:48 08:05 05:02 659
      09/19 1 rabbit 6.25 10.06 00:54:24 08:42 05:24 177

      Total distance: 92.00mi

      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

        Zeb good call taking a down week. Hope you recover soon.

        I'm enjoying the weights. I can see how you get addicted to them.

         

        Keen huge week there. I have a strava mate who lives near me and he has been over 100 mpw for the last 6 weeks.

        He doesn't really follow any plan or even run marathons. He just seems addicted to running.

        That guys mileage is decent then. Enough to keep him in good shape.

        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


          Keen - great week.  Handicap is based off predicted time, with a staggered start. So if the slowest predicted is 90 minutes then s/he starts.  If the next slowest predicted time 88 minutes, then s/he starts 2 minutes later.  Predictions are based off races this season.

          PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

           

          40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

          SteveChCh


          Hot Weather Complainer

            zebano - Nice smart training week by the looks of it.  No point destroying yourself.

             

            Keen - It's not even close for the title of mileage king at the moment!

             

            Flavio - Very impressive 3km time trial.  I think things are looking pretty good for your race, I wouldn't be too stressed about perceived low volume.  Will your doubts make you go out conservative or are you going for it from the start?  I know I'd choose the former option to have a good experience and that would be the best way to get the best result but I know you live on the edge!

             

            Watson - Handicap races intrigue me, it would be great to have lots of contenders going for it at the finish.

             

            Mark - Enjoy some Uber Eats tomorrow.  If ever there was confirmation that this is political and not health driven, it is this decision.  The numbers are the same as 2-3 weeks ago so why change restrictions now?  Or alternatively, why not change 3 weeks ago?

             

            On the selfish side, it makes my next 2 weeks tricky.  I've got some pretty big workouts then the start of the taper, but I won't know if the race is happening until Monday of race week.  I'd much rather know one way or the other.  I think the chances are low so it's tough to aim to peak for that weekend.  I booked a flight and accommodation to Dunedin for November 7 yesterday, which is a risk because I won't be racing there if Wellington goes ahead.  I can get my accommodation costs back but will sacrifice the flight if it doesn't happen.

             

            I've got a bit of a sore knee today, just a niggle, but I'm glad it's a rest day.

            PB:  Christchurch 2016 1:29.25

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

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

            Marky_Mark_17


              Zebano - the back to back actually went pretty well.  I did it because my coach told me to.  I'm sure she had a good reason.  Bugger on the sinus infection, those are no fun at all.  Hope things are improving now.

               

              Keen - haha your week in miles beat my week in km.  Good effort!

               

              Steve - oh I'm totally with you on that.  The reality is the numbers would actually have been down to zero now if people had been following the rules, which some people clearly weren't.  They've relaxed restrictions slightly because they were worried about 'lockdown fatigue' and people not complying but I suspect the upshot of this is that we will be at Level 3 for a while in Auckland (and unfortunately this means the rest of the country may be at L2 for a while also).  If the numbers don't go down during Level 3, I think there's a realistic chance we'll be riding this out for a month or two until vaccination levels get high enough.

               

              Amusingly, Auckland 10k Road Champs got rescheduled to Oct 17... the same day as the Run Orewa 10k.  This might not be a bad thing; the Orewa event would need level 1 to go ahead, whereas Auckland Road Champs could go ahead at L2.

              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"

              SteveChCh


              Hot Weather Complainer

                Mark - It's interesting the lack of reporting of the lack of compliance in South Auckland (not that I blame them) but when someone from a more affluent part of town breaks the rules it's a massive pile on.

                 

                Yeah I think Wellington is about a 10% chance which is why I booked a Dunedin flight with the risk of losing it (at the moment you can get a credit from Air NZ up until October 31 only, which is still generous).  Of course, if Dunedin doesn't happen that credit will be extended.  In the spirit of keeping my options open, I had a look at your Strava profile for Wairarapa.  It doesn't look like too much of a climb towards the end, does Strava underestimate it or was it exacerbated by your pain and the wind?

                PB:  Christchurch 2016 1:29.25

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

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

                Marky_Mark_17


                  Steve - yeah I was able to use the Air NZ credit to get my airfare for road relays back, thankfully.  That was another frustrating cancellation as  my Takapuna team were a very good shot at taking gold in the Masters 35+ category.

                   

                  The climb at the end of Wairarapa isn't that bad, it's really just a false flat.  But you are dead right, the combo of a slow (almost imperceptible) climb, headwind, and tired legs at the tail end of the marathon made it feel worse.  There were some reasonably solid times thrown down in the half though (winner was 1:11).  On balance (and assuming minimal wind) it'd be a relatively quick HM course.  Not dead flat but probably on par with the Dunedin 2018 or 2019 courses - a couple of short, sharp hills midway through which you'd barely notice in the half, and the rest is nice, flat countryside running.

                  5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                  HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                  * Net downhill course

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

                  Up next: Run Orewa 10km, 16 Jan

                  "CONSISTENCY IS KING"

                  watsonc123


                    Yeah, each lap ends with a 7km false flat.  The wind picked through the race, so it was fairly strong at the end.

                     

                    It was probably 7.5s/km the wind, and 7. 5s/km for the uphill.

                     

                    It was quite still before the race, so I don't think the wind was significant for lap 1 of the marathon. Correct me if wrong, Mark.

                     

                    I suspect that we will be Level 2 or above until vaccination rates are high enough, or people have had a fair and reasonable chance to get vaccinated.

                    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, each lap ends with a 7km false flat.  The wind picked through the race, so it was fairly strong at the end.

                       

                      It was probably 7.5s/km the wind, and 7. 5s/km for the uphill.

                       

                      It was quite still before the race, so I don't think the wind was significant for lap 1 of the marathon. Correct me if wrong, Mark.

                       

                      Yeah the wind was a non-event for the first lap.  It picked up noticeably partway through the second lap.

                      I'd say that the wind had a much bigger impact on that last slog than the false flat.  It's only around 20-30m climb over 6-7km, so probably more like 3-4s/km.

                      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"

                      flavio1980


                      Intl. correspondent

                        Watson - Yeah, furnished apartment and also we don’t have too much stuff.

                        I had left our stuff from Italy at my cousin who lives nearby, it was all of 4 large boxes.

                         

                        Zeb - get better!

                         

                        Keen - very impressive week. I’ve found some protein bars at Decathlon, I maybe have consumed too many of them LOL

                         

                        Kiwis - It seems like you guys are experiencing the exact same thing that happened in Europe. People will mostly be compliant for a short period (maybe 3 or 4 weeks), there will be a few rebels here and there in those first few weeks but they're the minority.

                        Then people get fed up and just don't give a shit about the rules anymore.

                        Do remember though summer is coming for you guys. How do Kiwis behave in summer? Do they roll on the sun like the europeans or get packed like sardines in the air conditioning like the Americans and South Americans?

                        If the former the cases are likely to go down/disappear quite soon. If the latter maybe it will take a little longer.

                         

                        Anyway, here's to this being the last year we have to talk about covid.

                         

                        me -  My race is October 10th. I'd love to race one or two more races this year but that is very iffy with all the recovery needed from the marathon (considering I needed more than a month to recover from my half time trial), and then it will be deep into covid season where it's likely they will cancel everything again.

                        That said, there are a lot of converts in town scheduled for November so I guess people are very optimistic.

                        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


                          Mark - did I miss a race report??

                           

                          Thanks for the well wishes, I'm feeling pretty solid these last two days.

                           

                          I really need a pronunciation guide for all the Kiwi locations.

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

                          Marky_Mark_17


                            Mark - did I miss a race report??

                             

                             

                            I wish!

                             

                            We are talking about a race last year where I ran the full and Watson ran the half.  It's one of the few races that can go ahead at our level 2 Covid restrictions due to smaller numbers so may be an option for Steve depending how things pan out here.

                            5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                            HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                            * Net downhill course

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

                            Up next: Run Orewa 10km, 16 Jan

                            "CONSISTENCY IS KING"

                            watsonc123


                              Maybe it was more wind than the false flat.

                               

                              Although I think I slow up more than average up a slope.  And speed up more downhill than average.

                              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

                                Mark - I’ve read that pros sometimes do workouts on consecutive days because they supposedly feel the full impact of hard efforts more two days afterwards than the day after.  Alberto Salazar’s runners, including Galen Rupp, even used to do workouts an hour after races.  I’m not about to try consecutive-day workouts given my susceptibility to injury, but there have been times when I’ve felt worse on the 2nd day after, so maybe there’s something to it.

                                 

                                Me - I’m late with my weekly report because we were out of town Friday-Sunday visiting our son at university.  (Covid note:  Very few of the 70,000 people at the football game were wearing masks, and I’m sure some nontrivial percentage of them weren’t vaccinated.  We were sitting high up and it was windy, which I hope helped.  The students are tested every week, and only one of my son’s friends has tested positive since they started in June, so that’s encouraging.)   

                                 

                                Saturday & Sunday were my first two consecutive off days this year.  I probably should have taken three or four off at some point, but I’m not inclined to do that now with an October 30 half a possibility.  Last week wasn’t great, though I did get in two workouts.  Still having glute and upper hamstring trouble; on the 1200s, I ran the first normally but felt enough left glute soreness that I switched to clockwise for the other two.  I’ve been doing my regular run loops clockwise for a couple of weeks, which has helped some.  On Thursday’s tempo run, each mile was about 10 seconds slower than the previous one despite what felt like constant effort.  My lungs were fine, but I just didn’t have much in the legs.  Hope the off days have helped.

                                 

                                Sun - 6.9 miles including 3x1200 @~4:41, left glute sore

                                Mon - 6.2 miles very slow (72 mins) on treadmill

                                Tues - 7.8 in park @ 8:40, upper hamstrings sore late

                                Weds - off

                                Thurs - 7.5 in park including 3.5 @ 7:06, 10 sec. slower each mile

                                Fri - 6.7 very slow (77 mins) on treadmill

                                Sat - off visiting son

                                 

                                Total - 35.1 miles

                                YTD average - 45.1 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)