Sub 1:30 Half Marathon 2021 Edition (Read 445 times)

Marky_Mark_17


    Watson - just echoing what others have said... that is a pretty savage workout.  1k at mile pace sandwiched between 800m at 5k pace with relatively short rests is punishing.

    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: Southern Lakes HM, 7 May, 1:12:42 (May-22)

    Up next: Auckland 10km Road Champs, 21 August

    "CONSISTENCY IS KING"

    watsonc123


      I would do it again.  But probably try MP, MP, HMP, 10k, 5k, HMP, MP, MP next 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)

      JamesD


      JamesD

        Watson - Just doing 1K @ mile pace seems pretty hard by itself if the pace is for a race when you've tapered and the workout is solo without a taper.  The other parts look reasonable, or like you suggested, maybe do it all but take some of the paces down a step.  Also, at least some of us from the U.S. will need a translation from Kiwi - what's an Xmas rogaine?  Here Rogaine is something you put on your scalp to help grow hair and, as far as I know, has no connection to Xmas.

         

        One step forward & two back for me this week.  After I felt strong on easy-to-moderate runs Sunday & Tuesday, my hamstring hurt enough on Wednesday’s recovery treadmill run that I stopped early.  I swam instead of running Thursday and cut short Friday’s park run (with walk breaks) when the hamstring started complaining again.  Saturday’s treadmill run was a little better, but overall it’s still discouraging.  I did reach my goal of 40 mpw for the year, so that’s a positive. 

         

        Sun - 7.7 miles in park @ 8:19, no walk breaks

        Mon - 19 minutes swimming

        Tues - 9.3 miles in park @ 8:18, no walk breaks

        Weds - 6.2 very slow on treadmill (72 minutes) + 0:40 walk breaks after each 6:00

        Stopped w pain in left hamstring/glute

        Thurs - 23 minutes swimming

        Fri - 8.0 in park @ 8:29 + 0:50 walk breaks after each 1.5 miles, stopped a little early

        Sat - 8.8 very slow on TM (102 minutes) + 0:40 walk breaks/6

         

        Total - 40 miles

        YTD average - 41.9 mpw



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

        2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

        watsonc123


          Xmas = Christmas

           

          Rogainne:

           

          https://en.wikipedia.org/wiki/Rogaining

          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

            Keen - I do have that random fatigue from time to time, but never do the test. Sometimes I wonder if I had asymptomatic covid last year and now my immune system is dealing with it but just like a cold it still gets through enough to cause a little damage.

            It’s great to hear everyone is doing well, that excellent diet is surely paying off.

             

            Mark - LOL in a week where almost everyone was knocked down you certainly reign supreme as the king of consistency. I’m trying to remember if you ever lost a week besides that one that you intentionally took off, but can’t think of any. Also, your ability to still run the long run despite the cold shows you have a good prospect at a very long life.

             

            Steve - Awesome rebound, I find it funny that you keep those warm ups separate.

             

            Watson - I disagree the reps were slow. They were just right if the effort was there. Pace is a mere variable in training. Kudos for being able to run anything after running 1000 at mile pace. That will take your legs out from under you.

             

            James - You as well get a trophy for being very, very consistent throughout the year.

             

            me - I won't bother posting my weekly. I'm happy I've managed to get the strength sessions in and to capture a crown in a local uphill 430m Strava segment. On Monday I started having upper back pain, that same injury returned. Then over the course of the week I slowly started having more and more cold like symptoms until yesterday it was in full blast. In my case it means a very sore throat and a bit of pain near the ears. I was already feeling some fatigue during the week, so took yesterday and today off in hopes to get to the other side of this quicker. It seems to have worked, I'm feeling slightly better today 🙏

            Yesterday I was reading an excellent article about the link between diet, gut bacteria and mental health. It turns out there are several studies and it seems to be a trend now in the nutrition industry that to get rid of anxiety and other mental health issues is to work on having a great diet to ensure a healthy gut. I've been working with a nutritionist since roughly September and she's definitely put a good focus on it.

            I've improved a bit, but I've still got far to go in terms of reducing the amount of sugars I consume, which are known to cause inflammations in the gut and also to cause imbalance in the gut bacteria, which leads to poor health. It's no wonder these colds are knocking me down so often lately and I can't shake that feeling of constant fatigue which I've been feeling for a few years now.

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

            Up next: Corrida do Dragão 10k

            Tool to generate Strava weekly

            Running Problem


            Problem Child

              Xmas = Christmas

               

              Rogainne:

               

              https://en.wikipedia.org/wiki/Rogaining

               

              This shit is nuts. I’d totally do it without any thought of the consequences of being wrong and how dangerous the situation ACTUALLY is. I think it’s why I race the way I do.

              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 54.9

              5k19:35 | Marathon 2:56:07

              JamesD


              JamesD

                Xmas = Christmas

                 

                Rogainne:

                 

                https://en.wikipedia.org/wiki/Rogaining

                 

                Thanks, looks like fun.  Glad to see that my reaction wasn't unique - the first line of the Wikipedia definition is "Not to be confused with Rogaine (drug)."

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

                2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

                  Watson good effort nonetheless. You got a workout even if part of it was unattainable.

                  One of the local guys here was big on Rogaine and won the world champs a few years ago. I must admit to not knowing of it until I spoke to him.

                   

                  Flavio sterilize the gut with beer daily helps with mental health  . Hope you get over that cold soon.

                   

                  James I think we have that hair product here or isn't it called " Regain " which makes sense. Meh I have a full head of hair still 

                   

                  36kms for me this week. I don't put my other stuff on strava but I guess it would be good to have a record of it.

                  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 "      

                   

                  SteveChCh


                  Hot Weather Complainer

                     

                     

                    Steve - Awesome rebound, I find it funny that you keep those warm ups separate.

                     

                     

                    I only started recording them when piwi asked me to in 2019.  They did help me get past 100km a couple of times this year.

                     

                    Nice work on the segment crown and I hope your back comes right.

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

                    Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                    Marky_Mark_17


                      Steve - I've got myself out to quite a big lead on the weather complaining... you have some work to do!  Solid week and it's good to hear you're starting to feel better.

                       

                      James - bummer on that hamstring but congrats on hitting the mileage goal.

                       

                      Flavio - without wanting to sound like a raving hipster, kombucha is actually a great drink that my nutritionist put me on to.  Refreshing but extremely low in sugar and good for your gut.  Probably slightly less fun than Piwi's beer option but I like it.  Anyways hope you're feeling better soon.  Probably still a bit of that post-marathon funk working it's way out (it took AGES for me).  Congrats on that segment crown too!

                       

                      Given your comment on consistency, funnily this has actually been my most consistent year ever.  So far I've averaged 83.8km/week, with a standard deviation of 11.6km or 13.8% of the average.  The last 3 years have been 22%, 17% and 20% respectively.  Having races cancelled has helped with the mileage consistency because of no taper weeks or recovery weeks.  I did take a very light week in late Feb when I had a cold but other than that it's been pretty even apart from a few patches around races.

                      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: Southern Lakes HM, 7 May, 1:12:42 (May-22)

                      Up next: Auckland 10km Road Champs, 21 August

                      "CONSISTENCY IS KING"

                      watsonc123


                        RP - our clubs Rogainne was a short 60 minute event, so nothing hard like a 24 hour event!

                        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)

                          Steve you should just log those warmups within your run. There's no shame in having slow warmup kms. I will often start the first km at 5.30 to 6 min /km pace. Yes it brings your average pace down slightly but it doesn't matter.

                           

                           

                          I only started recording them when piwi asked me to in 2019.  They did help me get past 100km a couple of times this year.

                           

                          Nice work on the segment crown and I hope your back comes right.

                          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


                            I just log them in the same run.

                             

                            One advantage of doing it separately is that it must be easier to compare workout pace over 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)

                            SteveChCh


                            Hot Weather Complainer

                              Yeah, I often stop after the warm up for a final pee or drink plus as watson says, it's good to easily know the average pace and particularly for me, if I'm going to fast for easy pace.

                               

                              I got a telling off from my coach today about Saturday - too many sub MP kms and a reminder to keep the average pace at target pace in a workout i.e. if I log a 4:30 then aim for 4:50 for the next.  I've not nailed down target marathon pace effort yet but need to get it right if I want to survive marathon training through summer.

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

                              Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                              zebano


                                Keen - sorry that you got Covid but glad it's mild. I thankfully only know one person who got it seriously so it really does seem quite rare. You've got a nice little infection timeline but I thought you could often have negative tests for up to a week before the virus has built up enough in your system to cause a positive test.

                                 

                                RP - I've looked at the 300 challenge, that just sounds gross. Flavio  Nice little challenge there 2' is right quick.

                                 

                                Burpes are the worst, I should do more of them.

                                 

                                Mark  Glad you had one day of fine weather. Have you heard of a pain cave? It's what triathletes do so they can avoid going outside and dealing with real life, the bonus is you can point a really strong fan at your treadmill (on a more serious note, if I did more city riding I'd be nervous too).

                                 

                                Steve  - solid week. Good on your coach for chewing you out especially as it's something you've done repeatedly and know you shouldn't.

                                 

                                Watson Welcome to the strength club. Rogaining sounds fun and a nice way to end a season. That's a batshit insane workout. KM@ mile??? Everything else is fine but that's just crazy. I almost feel like you should be reversing the pace order (so 200s @ mile - 400s@5k, 600@10k, 800@HM, KM@M Wink and then keep the 200 recoveries really quick.

                                 

                                James  sorry that you've been limping to the end of the year but that's a solid yearly mileage at least.

                                 

                                Flavio  I saw the crown, that was a nice little uphill run. Good luck with the gut, have you tried taking probiotics or just eating some greek yogurt, I thought that's why they were supposedly beneficial (my very very bro-sciency take, not to be confused with any actual knowledge of the subject -- like Piwi I subscribe to the daily beer theory). Kombucha is delicious, but pricey.

                                 

                                Warmups - I've done it both ways, having it separate is  really nice when you want to know the overall distance of a time based fartlek but a little excel can do the same thing.

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