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

    Flavio DW Keen James nice week

    PR's

    1m  5:38 (2018)

    5k    19:59 (2019)

    HM  1:33:56 (2018)

    FM  3:23:07 (2018)

    watsonc123


      Keen - race please:

       

      Mangaroa Circuit Handicap

      25 September

      13.9km

      Aim 1:00:00

      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


        Ran about 1:00:05 over a fairly hilly course (circa 175m elevation).

         

        GPS got lost at about 3.6km, so had to run old-school where I didn't know my splits.

        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

          Watson - You're pretty good at predicting your time.  Less than 0.2% off is impressive. 

           

          Me - Well, my Plan C half outside of Atlanta next month will take place, but without me.  There won’t be any group start, just crossing the timing mat any time within a 45-minute window, so nobody to run with.  Also, sidewalk running & no traffic control for the first 2 km on suburban streets, and bib pickup is only the Wednesday/Thursday before the Saturday race, a problem for those of us 2 hours away.  So that’s that.  I’m not in great racing fitness, so I’m not enthusiastic about driving 4+ hours to Florida for Plan D, so I may just run a local 5K or two and hope Birmingham is unseasonably warm in late November for Plan E.

           

          Did my longest run in 3+ months on Monday, 13.5 miles after topping out at 9+ all summer and 11 once recently.  Had my usual upper hamstring soreness, but only in the last few miles.  Friday’s tempo run was better than I had expected after the long run; cooler weather may have helped.  

           

          Sun - off visiting son at university, first two-day break all year

          Mon - 13.5 miles in park @8:33, upper hamstrings sore late

          Tues - 6.3 miles very slow (73 mins) on treadmill

          Weds - 7.8 in park @ 8:38, not too bad for 2 days after long run

          Thurs - off

          Fri - 6.7 in park including 3 @ 6:52

          Sat - 6.2 very slow (72 mins) on treadmill

           

          Total - 40.5 miles

          YTD average - 44.9 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)

          Marky_Mark_17


            James - that's a bummer about your race.  But I can understand why you wouldn't bother with it.

             

            Me - another week of decent training for races that may or may not happen.  Gotta hope for the best, I guess.  Auckland 10k Road Champs in 3 weeks time would be able to go ahead at Level 2.  Again there's just that frustration of knowing you have a good race in you and not having the opportunity to make the most of it.

             

            We clicked over to daylight saving this morning too, so I get a bit of darkness back in the morning, which is good.  It also reminded me that my first ever podium finish was 5 years ago today at the Devonport Half Marathon (which always used to be on the day of daylight saving changeover).  Still the wettest race I've ever run, but also one of the most satisfying.  I was sitting in 5th at around the 13k mark but was reeling the two guys ahead of me in and so I backed myself and made a move on 3rd and 4th going up a long hill.  Good reminder of the benefits of lots of hill training, I guess!

             

            Weekly for period: From: 20/09/2021 To 26/09/2021

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            20/09 That run where I think I’d rather have another week of lockdown than no races for the rest of the year 6.22 10.01 00:45:23 07:18 04:32 149
            21/09 That run where it’s the Tuesday tempo 10.32 16.61 01:04:36 06:16 03:53 109
            22/09 That run where fortune tellers make a killing nowadays 8.71 14.01 00:53:32 06:09 03:49 106
            23/09 That run where some days you just get wet 7.47 12.01 00:51:07 06:51 04:15 176
            25/09 That run where I’ve had two vaccinations and I’m still not trying to eat brains 🧟‍♂️ 7.47 12.01 00:46:07 06:10 03:50 91
            26/09 That run where “Marching in Time” was an ironic choice of album to listen to on the first day of daylight saving 16.17 26.02 01:55:27 07:08 04:26 272

            Total distance: 90.67km

            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

              watson - great effort on a very tough course.

               

              James - Nice week.  Definitely can see why you wouldn't put all that effort into that race.  It seems a bit self-defeating that they don't provide a better option for race pack pick up for out of towners.

               

              Mark - Big week!  I know how you're feeling...we both need a race right now!

               

              me - Good solid week and I was especially pleased with the long run workout yesterday.  It's one of the toughest I've done (except the massive one the coach gave me right at the start of the half cycle when I crashed and burned and he admitted his mistake afterwards).  When I looked at it I knew it would be a challenge, then the weather added to that with 40-50km/h warm northwest winds.  I decided to go to the park to break up the headwind stretches again so I had a 1.5km stretch on every 3.6km lap into a Wellington type wind.  The cross wind was also tough elsewhere in the lap, and it almost tripped me up a couple of times as one leg got blown into the other mid step.  I nailed the paces very close to target pace, and didn't put myself over the edge although I definitely was coming up to it.  During the 6km block I had doubts I could hold the 4:15s into the wind and it was only when I turned away from the wind on the final 3km block than I knew I'd do it.  I definitely would have failed on this one in previous years so it's a big confidence builder especially with the high chance of similar weather in Wellington (hopefully not though).

               

              2 weeks until race day, so I have one big workout left on Wednesday then it's taper time.  The announcement about restrictions will be made on the Monday of race week.  There's a lot of pressure to drop down a level so it may happen but if Auckland goes to level 2 while we still have community cases, they may keep the whole country in level 2 to limit the inevitable spread.  I think it's 50-50.  After yesterday, I really want it bad.

               

              Weekly for period: From: 20/09/2021 To 26/09/2021

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              20/09 Warm up 0.28 0.45 00:02:57 10:32 06:33 0
              20/09 70 mins easy pace 9.02 14.52 01:11:17 07:54 04:55 19
              22/09 Warm up 0.28 0.45 00:02:47 09:56 06:11 0
              22/09 70 mins incl. 3 x (4 x (500m @ 3:50/km, 60 secs recovery), 500m easy) 9.96 16.02 01:14:11 07:27 04:38 18
              23/09 Recovery 5.54 8.91 00:47:10 08:31 05:18 18
              24/09 Warm up 0.28 0.46 00:02:46 09:53 06:01 0
              24/09 Easy 8km 5.11 8.22 00:40:32 07:56 04:56 12
              25/09 Warm up 0.31 0.50 00:03:17 10:35 06:34 0
              25/09 24km incl. 6km @ 4:30/km, 3km @ HMP, 2km easy, 3km @ HMP 14.94 24.04 01:50:49 07:25 04:37 18
              26/09 Recovery 5.01 8.07 00:44:18 08:51 05:29 12

              Total distance: 81.63km

              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)

              watsonc123


                James, Mark and Steve - nice weeks.

                 

                I don't think Wellington will happen.  I just cannot see Level 1 being announced by 4 October.  I think you either need to consider Wairarapa, or just training through.  Maybe do a 10km time trial.  I also don't think we'll get back to zero cases.  So Level 1 will happen when it's deemed that all 12+ year olds have had a fair and reasonable chance to be fully vaccinated.  I hope there's not a percentage aim put on it, because that will drag out as a lot of people for some reason won't get the vaccine.

                 

                Anyhow, my week was good.

                 

                5s out from my aim time.  On the downhill near the end, my asthma inhaler fell out of of my pocket, so I stopped ran back a  few metres and picked it up.  So that was probably the 5s!

                 

                Weekly for period: From: 20/09/2021 To 26/09/2021

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                20/09 Evening Run 4.38 7.05 00:36:56 08:26 05:14 9
                21/09 Evening Run - Steady Pace 3.0-13.0km 8.73 14.04 01:02:50 07:12 04:29 22
                22/09 Evening Run 3.02 4.85 00:25:41 08:30 05:18 6
                23/09 Afternoon Run 6.02 9.68 00:50:02 08:19 05:10 17
                24/09 Evening Run 3.49 5.61 00:30:52 08:51 05:30 13
                25/09 Warm up 1.34 2.16 00:10:06 07:32 04:41 6
                25/09 Trentham Harriers Mangaroa Road Race (GPS Got Lost) 8.64 13.90 01:00:05 06:57 04:19 175
                25/09 Cool Down 1.48 2.38 00:14:49 10:01 06:14 4
                26/09 Afternoon Run 10.05 16.18 01:26:19 08:35 05:20 58

                Total distance: 75.85km

                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)

                flavio1980


                Intl. correspondent

                  Watson - it's nice to see you racing, any race is better than no races.

                   

                  Mark - some nice consistency from you as always. You might have to resort to a time trial so your fitness does not go to waste.

                   

                  Steve - you as well have been very consistent of late.

                   

                  Me - I'm feeling a bit rundown, but I guess that's to be expected as I approach taper time.

                  My stomach was in bad shape this week, not sure what combination of what I ate last weekend, but the whole week I've been having pain and a Lot of heart burn.

                  It's calmer today after a few omeprazol pills. I have a doctor appointment tomorrow, hopefully the doctor can figure this out.

                  On the training front I'm so ready for taper.

                  Weekly for period: From: 20/09/2021 To 26/09/2021

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  21/09 Morning Run 9.40 15.13 01:14:57 07:58 04:57 23
                  22/09 Morning Run 9.00 14.49 01:12:44 08:05 05:01 26
                  23/09 3x (2M + 2' rest) + 1 mile hard (6:48,6:53)(6:33,6:48)(6:39,6:42)(6:06) 10.71 17.23 01:17:28 07:14 04:30 38
                  24/09 Morning Run 8.00 12.88 01:04:13 08:02 04:59 8
                  25/09 Morning Run 7.14 11.48 00:59:10 08:17 05:09 33
                  26/09 18 with last 6 at MP 18.01 28.98 02:17:57 07:40 04:46 48

                  Total distance: 100.19km

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

                  Up next: Rest and recover

                  Tool to generate Strava weekly

                  watsonc123


                    Flavio - is your stomach issue just systemic stress from the marathon training?  It might get better with the taper.

                    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


                      Steve - excellent job on the workout.  It's particularly satisfying to nail a workout on a tough day like that.  I'm staying hopeful for you but I dunno, there seems to be a long tail of cases.  Honestly, people up here aren't really sticking to the rules either.  I was at the supermarket the other day and the checkout operator was surprised I'd got a roast chicken.  She didn't think there were any left because some guy had just bought 13 to have a party at the beach with his mates.

                       

                      Watson - that must be your biggest week in a while?  Nice job with a race in there too.

                       

                      Flavio - are you sure the stomach isn't just early-onset taper madness?  Seriously though, I hope it's nothing serious.  Well done on another good week.

                       

                      Also, thanks for the suggestion re time trial but honestly I just don't think that's an option for me.  Races are a bit special for me for a couple of reasons.  Firstly, competitive instinct always seems to buy me a bit more in races.  Secondly, I'm a bit nostalgic.  Each of those current PB's was at a race with a bunch of specific memories and a real story behind it.  I guess for me that's part of what makes those PB's special.  Wiping them off with a TT that I could do anywhere, any time, just doesn't seem quite the same (plus, there's only one I think I could realistically take down in a TT anyways).  If I have to train through and just ride it out for a bit longer to get back to races, that's what I'll do.

                      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


                        Mark - yes, it was my biggest week in terms of time since 11 July.

                        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


                           

                          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.)   

                           

                           

                          James, small data sample but super encouraging. Re: tempo run. Isn't that kind of how races and workouts go? You have to increase the effort to maintain pace, not just hold steady. Hope your son is enjoying university. Solid week this week. Having only 1 2day span off all year is pretty great consistency. Shame about your race, but I certainly wouldn't travel for that.

                           

                          Watson: That's an amazing prediction. You sure know how well you're going to run. Nice week. I'm hoping we get a RR.

                           

                           

                          Mark does "Devonport" mean couch like "Davenport" does (the name of a city near me)? and what's this about fortune tellers?

                           

                          Steve great workout. I've got my fingers crossed for you. You've had tons of really solid training and it just hasn't clicked yet on race day.

                           

                          Flavio  You nailed that 12E + 6M. Trust the taper and just get to the line. You're going to surprise yourself.

                           

                           

                          My coach gave me a workout to do when I felt recovered so I basically did this whole week until Sunday on my own and laid down my biggest week in ages but it's notably missing a long run and a day off so I'm sure coach will tweak things.

                           

                           

                           

                          Monday 7.4 4x:20 surges in mile 6 because I was feeling good (8:43/mi)
                          Tuesday 7.7 mi steady running (8:04/mi)because weather was perfect
                          Wednesday 7 mi super easy and controlled (9:03/mi)
                          Thursday 5.2/ 5 Full warmup + short progression Am (7:43/mi) - easy 5 mi PM (8:30/mi)
                          Friday 7 easy running (8:39)
                          Saturday 10.5 easy long run w/ strides (9:29
                          Sunday 10.4 1600 + 1200 + 800 + 4x400 working from threshold to 3k. Goal paces were 50-48-46-44/200 and I basically nailed everything but the 1200. Did a fair bit of walking in the recoveries but that's ok. Rust busted, the legs still work. My stride actually felt really rough on the 2 longest reps and got smoother as I got faster which was nice.

                           

                           

                           

                          60.2 miles!!

                           

                          p.s. I did bodyweight work after 5 of the 8 runs and made myself do something the evening of the two days I missed so I'm pretty happy with that even if it isn't lifting super heavy stuff.

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

                          SteveChCh


                          Hot Weather Complainer

                            watson - Nice week and good to see you back up in the mileage.

                             

                            Mark - That is funny.  How was he cooking them on the beach?  I haven't followed the announcements lately, I get enough propaganda elsewhere, have any of the cases been a rule breaker?  It seems that the cases are all in the same geographical location within the same community.

                             

                            I'm the same on a time trial.  I've thought about it but I just can't bring myself to do that again.  It would only be the half that I'd want to do as that is what I'm trained for now and that's too long for a time trial.  If not Wellington then Dunedin will be my PB attempt which will obviously impact Queenstown 13 days later and if not those 2, there's only the Canterbury Half in December left which starts at 10am so is likely to be way too hot for me so that's unlikely too.  I'm not that keen on Wairarapa because of the course, potential bad weather (wind) and it being a bit awkward to get to.

                             

                            Flavio - Nice week.  Hope the stomach issues improve and you enjoy the lighter next couple of weeks.  I had a look at the website for 3 Countries, it looks like it will be a very enjoyable race (as long as you don't see any unicorns).

                             

                            Zebano - Very nice week, looks like you're ready for whatever the coach throws at you.  Yep, last year my races just didn't click and this year my race days keep disappearing.  I'm keen to see if the marathon training block will help resolve the late race fades/crashes of last year.

                            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


                              Mark - That is funny.  How was he cooking them on the beach?  I haven't followed the announcements lately, I get enough propaganda elsewhere, have any of the cases been a rule breaker?  It seems that the cases are all in the same geographical location within the same community.

                               

                              I'm the same on a time trial.  I've thought about it but I just can't bring myself to do that again.  It would only be the half that I'd want to do as that is what I'm trained for now and that's too long for a time trial.  If not Wellington then Dunedin will be my PB attempt which will obviously impact Queenstown 13 days later and if not those 2, there's only the Canterbury Half in December left which starts at 10am so is likely to be way too hot for me so that's unlikely too.  I'm not that keen on Wairarapa because of the course, potential bad weather (wind) and it being a bit awkward to get to.

                               

                               

                              Heh, they were hot roast chickens.  As for the other point, the reason this outbreak has dragged is and the reason that specific suburbs have been the focus is because a lot of those households were mingling under Level 4 when they shouldn't have been.  Partly this was families mingling, partly this is because some of them were gang members who aren't inclined to follow the rules.  It hasn't really been publicised so that they didn't drive them further underground but there's been a few offhand comments that make it pretty clear.

                              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"

                              darkwave


                              Mother of Cats

                                James - very sorry about the continuing change in plans. I wouldn't run that Atlanta half anyway - no traffic control is a big nope. I'm glad that your tempo went well.

                                Marky_Mark - you prefer darkness in the morning? I find it a bit unnerving.

                                Steve - very very nice workout - you should definitely be happy with that one.

                                Watson - I would think a dropped asthma inhaler would cost more than 5 seconds?

                                flavio - very sorry about the stomach woes.

                                Zebano - looks like the down time was really beneficial for you.

                                 

                                +++

                                 

                                My week (with some really nice weather)

                                68 miles running, 3 hours pool-running, and 1500 yards swimming.

                                M: 75 minutes pool-running and upper body weights/core.

                                T: 12 miles, including a track workout of 2x800, 1600, 2x800, 2x200 in 3:11, 3:05, 6:23, 3:03, 2:58, and then 43 and 43. Recoveries were 2:39-2:49 after the 800s and 5:08 recovery after the 1600. Full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.

                                W: 9 miles very easy outside (9:43), drills and four hill strides. Then streaming yoga and 3 miles very easy on treadmill (9:17).

                                Th: 1:45 hours pool-running and upper body weights/core

                                F: 12.5 miles, including a track tempo of 6400m in 26:40 (6:48/6:44/6:40/6:27). Full recovery, and then 2x200m in 42 and 41. Followed with leg strengthwork and 500 yards recovery swimming.

                                Sa: 10 miles very easy (9:01), drills and four strides, and streaming yoga

                                Su: 21 miles, split as first 7 miles averaging 9:10 pace; 7 miles averaging 7:50 pace, and 7 miles averaging 7:06 pace. Then a half-mile jog. Followed with leg strengthwork and 500 yards recovery swimming.

                                 

                                Big week for me - some of it positive, some of it not.  I was happiest with Friday's tempo in fantastic weather - it felt solid - possibly a bit conservative but that's fine.  Sunday's long run looks good on the screen but I was less happy with it - long runs used to come easy to me, and this one didn't.  Of course, part of it could be that my longest run to date has been one 17 miler last month.  I usually do a 18 miler before doing two 20s, but I didn't this cycle because the 18 miler would have fallen on a hot and humid day when I was still building my iron stores.   I also think I did too much in the gym on Friday after the tempo, and that cost me too.

                                 

                                Side note, since we talk a lot about shoes here.  I'm a big fan of the older low stack Adidas shoes from several years back, and so I've been working my way through my last boxes of the Adios Boost 2 (from 2014-15) and the Adidas Sub-2 (from 2018).   Both shoes feel like they're wearing out much faster than they used to .  I've now got about 300 miles (480km) on my current pair of Adios Boost 2, and 100 miles (160km) on the Sub-2s, and both feel dead.   I used to get twice as much mileage out of each.

                                 

                                I guess I need to bite the bullet and move completely to newer generation shoes.  As previously discussed, I've been using the SL20 for some of my workouts, but that shoe just doesn't have the same energy that the boost shoes did.

                                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.