Sub 1:30 Half Marathon 2021 Edition (Read 444 times)

zebano


    I had a really solid week that was marred by injury so my crosstraining didn't really happen. While lifting on Monday I felt something wrong with my left arm (bicep area) but got the workout done. I swam on Tuesday with some hard 25s and that evening my left oblique up into the armpit area got really sore and bruised. Thankfully skipping swimming and the arm portion of my lifts seems to have everything back in order but I'm going to be a bit more cautious in my crosstraining here.

     

    Monday lift 40' 2x3x105 powerclean and more, feel like I'm getting close to my 135x5 goal  
      swim 15' 700 yards, threw in some breaststroke because I thought it would help the shoulder  
      run 1 hour grassy soft easy run.   
    Tuesday 15' swim fast 25s (850 yards)  
    Wednesday run 40' 40 min easy + 4x:10 hill sprints.  
    Thursday 90' run "long run" of 10 mi Stupidly windy and slow (ran by HR).   
    Friday  30' lift Leg day only (squats & DL)  
      hour run easy day, legs felt good  
    Saturday 40' run sore quads (DOMs)  
    Sunday 53' fartlek 2.6mi WU, Float while pushing the uphills until ~6, CD to 7. I enjoyed this workout.

     

     

     

     

     

    7' 40"

    40.7 mi / ~6 hours running

    90' swimming

    70' lifting

     

    I need to start working in some cycling by January but there's no rush yet. I'd also like to get my running miles back up closer to 50 than 0 but we'll see what happens. I like this schedule of lifting the day after a quality run and only doing 2 quality runs per week.

    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 - Covid has been, quite literally, the mildest illness I or anyone in my immediate family has ever caught. Zooming out to extended family a cough about what you'd expect from a common cold is as bad as any of them have had it.


      Watson - I suppose it's possible I caught it after the negative test, but unfortunately there's no way to know for sure. Not vaccinated.


      Mark, Steve, Watson, Zebano - Good weeks.


      Watson - Monster workout! Thanks for the explainer on rogaining. Rogain here in the use is a drug to regrow hair...


      No runs worth posting from me! My hr for effort/pace is right back where it should be across the 4-6 mile runs I've been doing. Looking forward to building things back up, though I'm not in a huge rush to do so.

      5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

       

      Upcoming Races:

       

      Wurst Race Half - 10/8

      CIM - 12/4

        Keen wow that's great news on the covid.

        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 "      

         

        Marky_Mark_17


          Piwi - Covid has been, quite literally, the mildest illness I or anyone in my immediate family has ever caught. Zooming out to extended family a cough about what you'd expect from a common cold is as bad as any of them have had it.

           

           

          I had the swine flu back in 2009 or whenever that was a thing.

           

          Mild temperature and a bit of a headache were about all that amounted to.  I've had colds that were worse! 

          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, 20 August

          "CONSISTENCY IS KING"

          flavio1980


          Intl. correspondent

            Mark/Zeb - Yeah, I’ve tried Kombucha. It’s on the sour side which is my least favorite quadrant. What put me off though was that it’s sparkling.

            I mostly need to tone down the sugar consumption.

             

            Mark - your consistency was mostly on display this last week as you were sort of a last man standing on this board (You and Steve actually), but the fact that you were complaining about the weather is always a great sign.

             

            Keen - I’m glad to see you slowly making your way back to mileage king. How’s that local rivalry for mileage king going on by the way?

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

            Up next: Some 5k race in September

            Tool to generate Strava weekly

            CommanderKeen


            Aspiring Hobby Jogger

              Flavio - I actually passed the local guy maybe 6-8 weeks ago, and per Strava I'm nearly 100 miles up on him for the year!


              Somewhat casually trying to pick out a marathon to run in the spring and I'm not sure any really tickle my fancy right now.

              5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

               

              Upcoming Races:

               

              Wurst Race Half - 10/8

              CIM - 12/4

              Running Problem


              Problem Child

                CommanderKeen Spring Marathon. What could POSSIBLY go wrong in KYLE CANYON???? This is 110% exposed to the sun with a stupid finisher area offering no shade, and requires a $40 bus ticket if you stay downtown. At least it is on a Saturday so maybe your illness will hit Sunday AFTER the marathon.

                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

                Marky_Mark_17


                  Thread predictions for 2022:

                  1. Steve will finally get to run his marathon.  The taper madness will hopefully not reach JMac levels.

                  2. Piwi will mount a comeback and run a decent race.

                  3. Darkwave will get on top of recent issues and get back to kicking some ass in races (I'm not a medical professional so this is more a hope than a prediction but I'm sure everyone else agrees).

                  4. Flavio will run at least one race in some sort of costume.  He will not be the only thread member to do so.

                  5. Mark will continue his recent challenge for Steve's title of "Chief Weather Complainer".

                  6. At least one NZ-based runner will run an event on a short course.  

                  7. When we all get bored of arguing about (6) there will probably be a debate about easy pace.

                  8. At least one new regular will emerge (and hopefully not leave because of 7).

                  9. At least one race will get cancelled due to Covid (sorry, it's gonna happen...).

                  10. Have you considered strength training?

                  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, 20 August

                  "CONSISTENCY IS KING"

                    Mark I like the list 👍

                     

                    Keen the guy near me is still logging consistent 100 mpw. He's been doing that for about 6 months now.

                    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

                      Nice list Mark.  I hope you're right about the marathon, I suspect there's a red light coming but hopefully it times itself better than last year.

                       

                      Weather complaining competition:  This time last week it was a wintry downpour, but it's back to summer now.  It was 25C with a high sun at 7:45am when I started my run this morning.  Obviously we don't get the humidity of Auckland but it was a bit of a slog especially with it also being a return to some speed.  Ideally we can get cooler days for my workouts and leave the hot days for my easy runs, surely not too much to ask.  It was a reminder that I'm in for some tough days by choosing to train for a marathon in early Autumn.

                      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

                      flavio1980


                      Intl. correspondent

                        Mark - Excellent list of predictions. One notable thing missing there though:

                        - in which thread will Watson post next year? Will it be the 2019, the 2020, the 2021 or the 2022 thread?

                         

                        Steve - That weather complaining has my seal of approval

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

                        Up next: Some 5k race in September

                        Tool to generate Strava weekly

                        JamesD


                        JamesD

                          Merry Christmas to all!

                          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

                          Marky_Mark_17


                            Mark - Excellent list of predictions. One notable thing missing there though:

                            - in which thread will Watson post next year? Will it be the 2019, the 2020, the 2021 or the 2022 thread?

                             

                            Or all of them!

                             

                            Merry Christmas everyone. I had to get out for a short run very early before xmas festivities kicked off at our house.

                            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, 20 August

                            "CONSISTENCY IS KING"

                            JMac11


                            I spilled the milk

                              Merry Christmas you people in the future. As much as I can be a scrooge, I appreciate everyone here 🎅

                              5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                               

                              Next Race: Grete's Great Gallop 10K (8/27)

                                Merry Christmas Everyone!

                                Hope you enjoy the holiday.

                                PR's

                                1m  5:38 (2018)

                                5k    19:59 (2019)

                                HM  1:33:56 (2018)

                                FM  3:23:07 (2018)