Sub 1:30 Half Marathon 2021 Edition (Read 446 times)

    One of the better NZ cricketers and helped England win* a match by 0 runs

     

    Mark all the best for the 3000m

    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


      Thanks all.  I'm actively considering whether to wear the Dragonfly spikes instead given it's likely to rain more or less all day until the race.  I'll probably take both them and the VF's to the track and then make a call based on how wet the track looks.

       

      I realise I may be inviting bad luck by "racing" in shoes I have never worn until now but it is a TT and a hit-out before next week's actual race!

       

      a TT seem like the ideal time to try new spikes! Good luck regardless

       

      CK good luck but two down weeks in a row?? What have you done with Kyle?

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

      watsonc123


        Not that anyone cares at low level, but for track 3000m, the VFs are above the allowed stack height of 24mm.

        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), full 3:13:55 (Sep 2022)

        Marky_Mark_17


          Not that anyone cares at low level, but for track 3000m, the VFs are above the allowed stack height of 24mm.

           

          Amusingly so are most regular road shoes!  I definitely won't be allowed to wear the VF's at the Athletics Auckland meet next weekend, but as this is just a group TT, no one really cares (and most people will probably be wearing VFs!).  It's been raining most of the day so I'm definitely taking both.

          3,000m: 9:07.7 (Nov-21) | 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: Run the Point 10k, 27 Nov, 35:00, 1st overall

          Up next: Speights West Coaster, 10 Dec

          "CONSISTENCY IS KING"

          Mikkey


          Mmmm Bop

            One of the better NZ cricketers and helped England win* a match by 0 runs

             

             

            Rules are rules and England won!

             

            And Ben is one of ours now....we swapped Piwi Kiwi for him. 

            5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

            Marky_Mark_17


              9:10.7 for the 3000m.


              Pretty happy particularly given the unhelpful weather. Had a good group to work with but still tough going with the wind.

              3,000m: 9:07.7 (Nov-21) | 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: Run the Point 10k, 27 Nov, 35:00, 1st overall

              Up next: Speights West Coaster, 10 Dec

              "CONSISTENCY IS KING"

                Mark so fast. Great time.

                 

                I think England won that trade Mikey 🤔

                 

                Rules are rules and England won!

                 

                And Ben is one of ours now....we swapped Piwi Kiwi for him. 

                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 "      

                 

                JamesD


                JamesD

                  Great time, Mark!  If you beat your goal time in bad conditions, what’s your goal for the meet next weekend?

                   

                  My week was a little better, as I’m mostly over my throat/sinus illness.  Hamstring is still bothering me, so I kept taking walk breaks, and the one day I ran in the park with 1.5 miles between breaks, it tightened up late.  Foot isn’t improving much either, but it’s manageable.  I’m just pleased to be doing decent mileage again.

                   

                  Sun - off

                  Mon - 7.8 miles very slow on treadmill (90 minutes) + 0:40 walk breaks after each 6:00

                  Tues - 7.8 very slow on TM (90 minutes) + walk breaks

                  Weds - 8.8 very slow on TM (102 minutes) + walk breaks

                  Thurs - off

                  Fri - 7.5 in park @ 8:32 + 0:45 walk breaks after each 1.5 miles

                  Sat - 8.8 miles very slow on TM (90 minutes) + walk breaks

                   

                  Total - 40.7 miles

                  YTD average - 41.7 mpw



                  Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                  '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

                  Running Problem


                  Problem Child

                    Congratulations to everyone pulling off big races this weekend.

                    Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                    VDOT 52.45

                    5k19:35 | Marathon 2:56:07

                    SteveChCh


                    Hot Weather Complainer

                      Mark  and Keen great races, so fast!  Also a monster effort from Cal but I might need to jump over to the other thread for that.

                       

                      piwi haha, we win the trade - you haven't viciously assaulted anyone have you?  If not, we definitely come out on top even with the world cup awarded on a technicality.

                       

                      James - Good to hear the throat is better.  Bugger about the hammy but still a solid week while dealing with that.

                       

                      me - Very light recovery week, and same again coming up.  My legs felt better on the Monday run than the Wednesday run but by Saturday I couldn't feel any race soreness.  Recently after races that haven't gone as well as this one I hate the recovery weeks and just want to get at it again but I definitely feel more inner peace this time, and I'm happy to freshen up before starting a big summer marathon training block.  I guess the inner peace means the 8 seconds isn't nagging away at me....much.

                       

                      Weekly for period: From: 08/11/2021 To 14/11/2021

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      08/11 Recovery 5.54 8.91 00:46:18 08:21 05:12 18
                      10/11 Recovery 3.49 5.61 00:30:18 08:41 05:24 10
                      11/11 Recovery 3.52 5.67 00:30:29 08:40 05:23 10
                      12/11 Recovery 3.61 5.80 00:30:18 08:24 05:13 10
                      13/11 Warm up 0.29 0.46 00:02:40 09:12 05:48 0
                      13/11 Easy 8km 5.17 8.32 00:40:18 07:48 04:51 12
                      14/11 Recovery 4.05 6.52 00:34:54 08:37 05:21 10

                      Total distance: 41.30km

                      Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                      Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                      Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024

                      Marky_Mark_17


                        Steve - nice week and it's good to hear that the body and mind are both feeling in good shape.  That will set you up well for the next training block.  Those pressure-off recovery weeks can be really great when you're in that frame of mind.

                         

                        James - good week and nice to see you building up the mileage again.

                         

                        Me - the highlight was last night's 3000m effort but the Wed workout did set me up well, it felt like I was really hitting a good groove.  It helped that the weather was perfect running weather basically right up until Saturday.  This week will probably be pretty similar before another 3000m - hopefully with better conditions - next Sat.  It felt like it took 2-3 laps to shake off the race rust but once I got through that I felt good out there even with tricky conditions.  I'll write up a RR shortly... conscious it's only a 3000m but it was a PB and that's the rules!

                         

                        Weekly for period: From: 08/11/2021 To 14/11/2021

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        08/11 That run where I almost wished I’d been running more than just a recovery run 4.73 7.61 00:34:32 07:18 04:32 58
                        09/11 That run with another perfect morning 7.57 12.19 00:50:00 06:36 04:06 71
                        10/11 That run where I cranked it up a notch 7.49 12.05 00:43:16 05:47 03:35 93
                        11/11 That run where the perfect running weather streak continued 7.50 12.06 00:49:21 06:35 04:06 72
                        13/11 That run with the easy 5 before the hard 3 tonight 3.23 5.20 00:23:56 07:25 04:36 41
                        13/11 Warm up 0.84 1.35 00:06:06 07:16 04:31 6
                        13/11 3000m group TT, PB 9:11 1.87 3.01 00:09:11 04:55 03:03 0
                        13/11 Warm down 0.66 1.05 00:04:57 07:30 04:43 7
                        14/11 That run where it was a battle against the weather and post-race legs 12.50 20.11 01:32:14 07:23 04:35 213

                        Total distance: 74.63km

                        3,000m: 9:07.7 (Nov-21) | 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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                        Up next: Speights West Coaster, 10 Dec

                        "CONSISTENCY IS KING"

                        Marky_Mark_17


                          Race report, 3000m group time trial, 13 Nov

                           

                          Not much in the way of races since early August given lockdowns here, but thankfully the ever-diligent Owairaka guys organised a group 3000m time trial which was a great opportunity to bust some race rust at the Lovelock Track in Mt. Roskill.

                           

                          The weather is... crap.  Warm, gusty NW wind, drizzle, and the track is still a bit damp after earlier rain.  It was a line call as to whether to wear the VF Next%'s or the Dragonfly spikes.  Had there been a little more surface water I would've gone with the spikes (even though I've never worn this pair!) but it looks just dry enough to stick with the Next's.  My goal was 9:15 but given the weather I start to think maybe that is a bit optimistic.

                           

                          I jog a few warm-up laps with my clubmates Greg (Darbs), Mark B. and Mike while an earlier TT is happening.  The wind is pretty niggly down one straight but there are enough of us that we should be able to get a decent group to make it more manageable.  I also flick to track mode on my watch, which seems highly accurate.  Having run 5,000m and 10,000m races where my watch GPS could be out by almost 10% (!!!) this'll help with any mental maths.

                           

                          Miss 4 may well be more excited than me and wants to start off next to the big boys - she did too although I made sure she was right on the outside.  She actually spent most of the race running (and sometimes walking) laps herself on the outside and boy did she ever look determined from the videos my wife showed me afterwards.  Seeing that was a very proud dad moment.

                           

                          Anyway, the race.  We have a decent train going for the first lap before splitting into 3 groups on the second lap.  Just as Mark B. puts in an effort and ducks outside a couple of runners to catch the lead group, I tucked in behind those same runners, and his spike caught the upper on my VF and put a solid gash in it.  Made a cool noise but I know that's gonna be an expensive collision!  He apologised for it later but to be honest these things happen, that's just racing.

                           

                          The lead group has Sam Waldin (fast young guy), Mark B. (clubmate who is normally a tad faster than me) and one other guy.  I am in the second group with Darbs and two of the Owairaka guys who I know well (Nick Moore and Simon Mace).  It's exactly the sort of crew I want to work with as Darbs and Simon are probably both just a tad quicker than me.  NI am sitting at the back over these laps as I found the pace a little hot early on but then gradually felt more and more comfortable, almost like my legs just had to get used to working at that pace.  The wind is very tough going down one straight even with a group in front of me, but the temperature (20C) doesn't feel like an issue at all.

                           

                          The first km split came up at 3:02 which is right on pace (also it turns out track mode on the watch is really accurate!).  The lead group has 10m or so on us and Mark B. has gone to the front.  In our group, Nick did the work for a couple laps before handing off to Darbs.  Feels like I've hit a nice steady rhythm, and just after the second km split (3:04), I put a little push in to take over at the front from Darbs.  Last time I ran a 3000m I was in poor condition and blew up quite badly so I'm hoping that's not how this one pans out!  Anyway I just focus on keeping the rhythm nice and consistent, and I'm feeling pretty good but expecting the pinch to come soon.

                           

                          Chatting to Darbs after the race, he was feeling it a bit at this point and was really glad I stepped up, so that was a good team-mate moment for sure.  Anyway not long after the start of lap 6, Simon puts a surge in and I figure he is going to do some work but... he just kinda took off.  I'm not sure he won a lot of friends for this because he basically sat on the back for 6 laps and then gapped it - and we all knew he was probably the form guy right now.  Anyway I'm still towing Darbs and Nick along, meanwhile Mark B. has dropped off the lead group as we hit the final lap.

                           

                          The lack-of-oxygen burn is start to make itself known as we hit the headwind which also feels like it's picked up right on cue for the last lap (ugh).  Darbs puts in a little surge to get ahead of me just before we both pass a fading Mark B.  Good on Mark for having a crack but I know he's super-competitive and will therefore be super-pissed and Darbs and I can fully expect to pay for this at a future workout and/or race.  Not sure where Nick is but I assume he's close behind, it's hard to judge with the headwind.

                           

                          I think I have enough for a late surge so I wait until we turn into the last 200m and away from the wind before kicking it up a gear.  Darbs has 5m or so on me and I focus on pumping my legs as hard as I can to try and catch him on the home straight.  I'm ever-so-slowly catching him but I can't quite get there, I stop my watch as we cross the line and see that I've run just under 9:11!

                           

                          Stoked with that given the tough conditions out there, surprisingly I catch my breath quite quickly which makes me wonder if perhaps I could've kicked it up a gear a little sooner and perhaps I left a bit of time out there.  But hey, I guess that's what busting race-rust is all about.  Good vibes amongst the guys in general given the times and I think everyone enjoyed a long-overdue race effort.

                           

                          I'm also excited to have another crack again next week, probably with better weather, albeit in spikes and not the VF's (which have a really decent tear so they're gonna need surgery or replacement).

                           

                          Time: 9:10.7 (PB)

                          3,000m: 9:07.7 (Nov-21) | 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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                          Up next: Speights West Coaster, 10 Dec

                          "CONSISTENCY IS KING"

                          flavio1980


                          Intl. correspondent

                            Keen - Fantastic 10k, the speed is coming, excellent break through in fitness.

                             

                            Mark - Excellent 3k and I hope you enjoyed it. There’s something about running hard for 9-10 minutes and then you’re recovered 10 minutes later (unlike those fucken marathons who destroy you for months)

                            Thanks for the race report. In my experience you catch your breath very quickly. You can certainly run sub 9, though as mentioned on Strava I'm curious what you can do on the 1500. Your strength should take you under 4 on that one.

                             

                            Steve - One thing I’ve noticed in this last stretch of coaching is that I’m incapable of running less than what is prescribed. That’s definitely something I need to work on in future blocks where I’m being coached again.

                             

                            me - On holding pattern until most of the injuries are resolved. I thought I was done with the achilles issue but it came back during the week. Unfortunately the root of the issue is on the piriformis so no amount of heel drops can help.

                            There are also issues with my neck, left upper hamstring and the region between the scapulae.

                            The work with the physiotherapist is helping to untangle the mess on my back, slowly, week after week.

                            On the running side I'm picking up quite a lot more elevation now running the hills nearby.

                            I just gotta be patient, it might take a while.

                            Weekly for period: From: 08/11/2021 To 14/11/2021

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            09/11 5x 1'on 2'off 3.43 5.52 00:27:47 08:06 05:02 50
                            11/11 Morning Run 3.73 6.01 00:30:18 08:07 05:02 80
                            13/11 Morning Run 6.59 10.60 00:52:52 08:01 04:59 101
                            14/11 Morning Run 3.73 6.01 00:29:22 07:52 04:53 84

                            Total distance: 28.13km

                            PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                            Up next: 10K Family race

                            Tool to generate Strava weekly

                            darkwave


                            Mother of Cats

                              There’s something about running hard for 9-10 minutes and then you’re recovered 10 minutes later (unlike those fucken marathons who destroy you for months)

                              Thanks for the race report. In my experience you catch your breath very quickly.

                               

                              Of course, in a marathon you never get out of breath....  Smile

                               

                              Re: stack height limits - I hadn't realized before that the limit was 24mm for the track.  Wow....that's really low.  Low enough that my SL20s and Puma Liberates and Adios 4s aren't allowed, and my Altra Escalante Racers just barely qualify.    And I don't consider any of those a high stack shoe.

                               

                              That rule almost forces you to wear spikes, since little else will qualify.  Almost certainly any10mm drop shoe will be too high in the heel to qualify.

                               

                              Marky_Mark- great job on the 3k in tough conditions.  It was an excellent rust-buster, and I enjoyed your report.

                               

                              James - you appear to be making progress, which is good.  I am sorry you've had such a tough road.

                               

                              Steve - inner peace is a good place to be.  Sometimes, when you've done your best, you need to be at peace with that.

                               

                              Flavio - I'm sorry you're still battling these issues.

                              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

                                55 miles running, 3 hours pool-running, a bit of arc-trainer work, and 1500 yards swimming.

                                M: 90 minutes pool-running and upper body weights/core.
                                T: 5 miles (10:12), an arc-trainer workout of 3x4 sets of 90 seconds very hard/30 seconds easy (took an extra 60 seconds recovery between sets), and then 3 miles (9:27). Followed with leg strengthwork and 500 yards recovery swimming.
                                W: Streaming yoga and 8 miles very easy (9:45) plus drills and two hill strides.
                                Th: 12 miles, including 8 Iwo Jima hill repeats; followed with with leg strengthwork and 500 yards recovery swimming.
                                F: 90 minutes pool-running and upper body weights/core.
                                Sa: 8 miles very easy (9:24), streaming yoga, and 4 miles (9:21) plus drills/strides and some 200s at around 7:00 pace .
                                Su: 14.5 miles progressive, split as the first 5 miles averaging 9:24, next 5 miles averaging 8:12, and the next 4.5 miles averaging 7:18. Followed with leg strengthwork and 500 yards recovery swimming.

                                 

                                Saw the neuro this week for both an EMG/NCS and a general neurological exam - he didn't find much with either.  So that's really good news - nobody WANTS a neurologist to find stuff wrong with them.  On the other hand, I would like to have an answer (and more specifically, an answer that is benign and easily/quickly fixed.)  I didn't get that.

                                 

                                To be complete, he ordered a set of MRIs - brain, cervical spine, and thoracic spine.  So I get those in early December.  In the meantime, he suggested that this might be orthopedic - something's off somewhere and my body is basically in defense mode as a result.  So I'm going to follow up on that.

                                 

                                In the meantime, things do seem to be trending upwards, though I've still got a way to go.  This morning's long run was one of the best runs I've had in quite some time. 

                                 

                                I would really like to know what is going on, though, and how to prevent a repeat.

                                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.