Sub 1:30 Half Marathon 2021 Edition (Read 182 times)

runethechamp


    RP - Without looking at any 5k plans I can deduct that your pace will be somewhere in between VO2Max and Threshold/tempo pace, so lots of workouts at those paces is probably important. The Ingebrigtsens are famous for doing double tempo days and they are ok runners so maybe you should do that 

    5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

     

    Getting back into it

    Running Problem


    Problem Child

      Rune So just jump right into sub 20 5k training and some 4-4:15/km hard workouts?

      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.

      flavio1980


      King of pastries

        Mick - It’s currently more devastating in Manaus, on the other side of the country. That’s the good news. All the rest is the bad news.

         

        RP - You have roughly a month till race day. The last week will be tapering if you want to run anything respectable.

        So you have 3 weeks. It's enough to gain a bit of fitness.

        I'd say keep it simple. 6x800I x 400E on Tuesdays and 6x1600Tx400E on Thursdays. And a fast finish long run on Sundays, something like 1 hour easy, 20 minutes M pace, 7 minutes T pace and last 3 minutes at 5k pace. Fill the rest as you wish.

        In the last week no hard workouts, just a 4x400 on Tuesday at 5k pace to keep the wheels moving, then easy running with maybe some strikes the rest of the week till race day.

        PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

        Up next: Some half marathon race early march 2021

        Tool to generate Strava weekly

        JMac11


        Taper Czar

          Hey everyone. Been a bit MIA lately but it's not due to lack of interest. I came down with an infection that knocked me out the last 2 weeks, including a few days in the hospital. I'm feeling back to normal now and hope to get back on the saddle soon. Luckily no races this spring otherwise I'd be a lot more upset!

          5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

           

          Next Race: Whatever COVID-19 will allow me to run 

          SteveChCh


          Hot Weather Complainer

            JMac - That sounds really rough and must have been bad to require a hospital stay. Hope things are improving now

            PB:  Christchurch 2016 1:29.25

            Recent Races:    Queenstown Half-Marathon (trail) November 21, 2020 1:35.11 Cherry Blossom Half-Marathon, September 13, 2020 1:33:38 Half-Marathon Time Trial May 31, 2020 1:31.51  Auckland Waterfront Half-Marathon 2019 1:30.49 

            Plan for 2021:  Christchurch Half-Marathon April 11 (tempo/training run), Wellington Marathon June 27,  Queenstown Half-Marathon November 20

              Jmac sorry to hear. We miss you on here.

               

              My week

              Weekly for period: From: 08/02/2021 To 14/02/2021

              Date Name Distance
              in km
              Duration Avg Pace
              per km
              Elevation Gain
              in m
              08/02/2021 Morning Run 16.02 01:16:09 04:45 15
              09/02/2021 Morning Run 12.00 00:54:07 04:31 15
              09/02/2021 Afternoon Run with Grayson 6.31 00:31:27 04:59 2
              10/02/2021 Afternoon Run with Grayson 10.00 00:49:39 04:58 17
              11/02/2021 Hills 10.01 00:47:48 04:47 215
              12/02/2021 Lunch Run 10.03 00:52:16 05:13 33
              13/02/2021 Morning Run 12.01 00:52:03 04:20 9
              14/02/2021 Morning Run 24.04 01:58:30 04:56 71

              Total distance: 100.43km

              50+ PBs -  

              5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

              10k 38.44 feb 6th strava run

              " 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

                JMac - Oof!  Glad you’re feeling better.  Hope it helped you that NY hospitals weren’t as swamped with virus cases as they had been earlier.

                 

                I did three runs in the park this week, and my legs are starting to get more accustomed to the somewhat harder surface again.  Extended my two treadmill runs by another 9 & 15 minutes from last week.  In keeping with our recent discussion, I ran an extra 6 minutes today just so I could reach 50 miles for the week.  This is particularly pointless since the total isn’t actual measured miles but my estimate of what the treadmill time is “worth,” but at least I’m internally consistent, and I like keeping the streak going.

                 

                Sun - 6.2 miles in park very slow @8:53, legs tired

                Mon - off

                Tues - about 13 miles treadmill (1:57 at faster than 9-minute effort)

                Weds - 7.8 miles in park @ 8:51, legs tired after 3

                Thurs - 9.4 miles in park @ 8:42, legs tired after 8

                Fri - off

                Sat - about 13.6 TM (2:03 easy)

                 

                Total - about 50 miles worth of time/effort - 7th straight week >= 50



                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; PR or 80% age-grade at some distance

                Marky_Mark_17


                  JMac - yikes! That can't have been much fun.  Hope you are doing better now.

                   

                  Piwi - first of the kiwi's on here to hit 100km this year!! Nice job.

                   

                  James - sometimes internal consistency is all you need!

                   

                  Me - another decent week in the bag.  Pretty muggy conditions midweek but Saturday was perfect for a good blowout at the track (my legs paid the price for it on Sunday's long one but it was worth it).  Looks like a decent storm coming in early next week but long-range forecast looking reasonable for next Sunday.  It feels like things have been slowly coming together and building well over the past 4-6 weeks so it's going to be a great chance to see how the fitness is.  Not the world's fastest course but it'll be fun just to race.

                   

                  Meanwhile it looks like there might be a couple of community cases in South Auckland so fingers crossed I even get to race.

                   

                  Weekly for period: From: 08/02/2021 To 14/02/2021

                  Date Name Distance
                  in km
                  Duration Avg Pace
                  per km
                  Elevation Gain
                  in m
                  08/02/2021 That run where there were two black cats 🐈‍⬛ 🐈‍⬛ 5.18 00:24:54 04:48 38
                  09/02/2021 That run with the hikoi 13.78 00:55:41 04:02 28
                  10/02/2021 That run that was more humid than humid 13.14 00:59:19 04:31 101
                  11/02/2021 That run where running around empty building sites in the dark was oddly satisfying 14.74 01:00:08 04:05 61
                  13/02/2021 That run where you could not have had better conditions at this time of year 13.01 00:48:52 03:45 76
                  14/02/2021 That run where I gave everyone at Coatesville a wave 30.20 02:14:25 04:27 293

                  Total distance: 90.06km

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

                  HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                  Last race: Mt. Maunganui Half Marathon, 28 Nov, 1:20:08

                  Up next: Southern Lakes Half Marathon, 1 May, and hopefully a few others before then

                  "CONSISTENCY IS KING"

                    Mark nice week. I saw your excellent long run today. Looking forward to your 10k next week.

                    Sam Tanner ran 3.34 1500m for 3rd in the indoor comp in the US. He will be fun to watch as a 20 yr old sophomore.

                    I  bought a pair of New Balance Zante Pursuits for $115 delivered. Finding it hard to find good deals right now.

                    They are 6mm drop and light similar to Beacons but more comfortable out of the box.

                    50+ PBs -  

                    5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                    10k 38.44 feb 6th strava run

                    " If you don't use it you lose it but if you use it, it wears out.

                    Somewhere in between is about right "      

                     

                    watsonc123


                      Mark and James - nice weeks.

                       

                      Piwi - well done on 100km!  You've been hitting quite big weeks, considering it's summer.

                       

                      I'll post my week, for what it's worth.

                       

                      Two upper body workouts and one lower body.  Will keep working on upper body two times a week for a wee while until I'm happy with the shoulder.  I'll then increase running.

                       

                      Weekly for period: From: 08/02/2021 To 14/02/2021

                      Date Name Distance
                      in km
                      Duration Avg Pace
                      per km
                      Elevation Gain
                      in m
                      08/02/2021 Afternoon Run 7.05 00:39:29 05:36 24
                      10/02/2021 Evening Run 2.33 00:12:07 05:12 7
                      11/02/2021 Evening Run -7th km Steady 7.06 00:34:08 04:50 24
                      13/02/2021 Afternoon Run 4.72 00:22:50 04:50 16
                      14/02/2021 Afternoon Run 8.92 00:44:50 05:02 23

                      Total distance: 30.08km

                       

                      I have Wellington Round the Bay 6.5km next Sunday.  Wife and both girls are running too, so I'll end up running it with them.

                      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


                        Piwi - yeah awesome effort from Sam Tanner huh.

                         

                        I'm not liking the chances of next Sunday's race going ahead with this new mini lockdown.  I guess it might be lifted by Thursday if the results are OK over the next day or two but I'm not optimistic.  Even more frustrating is that I entered my daughter in the kids 2k dash this morning about an hour before the news broke.

                         

                        Watson - hopeful for you for next Sunday as well.

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

                        HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

                        Last race: Mt. Maunganui Half Marathon, 28 Nov, 1:20:08

                        Up next: Southern Lakes Half Marathon, 1 May, and hopefully a few others before then

                        "CONSISTENCY IS KING"

                        watsonc123


                          I am not confident that Wellington will go ahead next Sunday.

                          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


                          King of pastries

                            Jmac - Ugh, that sounds scary. Here hopes you get better soon.

                             

                            Piwi - WOW monster week!

                             

                            James - I seem to remember when you were averaging 30 miles per week. You have come a very long way.

                             

                            Watson - It’s so good to see you are back to racing, hopefully it goes ahead.

                             

                            me - a nice week with a couple of nice workouts.

                            I ran like stepping on egg shells on Sat due to the snow, but today it was mostly clear.

                            Near the end of the run I stepped on what looked like wet ground but was dark ice instead.

                            My right foot immediately slipped to the side, luckily, so I had time to place my right hand on the ground ahead and soften the fall.

                            Falling backwards on concrete would have been much worse.

                            Weekly for period: From: 08/02/2021 To 14/02/2021

                            Date Name Distance
                            in km
                            Duration Avg Pace
                            per km
                            Elevation Gain
                            in m
                            08/02/2021 Morning Run 7.83 00:40:00 05:07 48
                            09/02/2021 3x (12'T 4'E) avg 4:01, 3:57, 3:57 17.52 01:20:01 04:34 48
                            10/02/2021 Morning Run 5.97 00:31:00 05:12 38
                            11/02/2021 4x (3'M 3'T 3'10k 3'E) 17.05 01:20:00 04:42 44
                            12/02/2021 Morning Run 7.39 00:39:00 05:17 30
                            13/02/2021 Merda bianca 😁 8.47 00:50:00 05:54 32
                            14/02/2021 That run when I had the luckiest fall ever 19.44 01:40:00 05:09 75

                            Total distance: 83.67km, 7h

                            PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

                            Up next: Some half marathon race early march 2021

                            Tool to generate Strava weekly

                              Watson good to see you posting a weekly again. Hopefully your race goes ahead. Yes I have 7 weeks now over 80kms so will try and keep it going.

                               

                              Mark we should have a clearer picture by Wednesday fingers crossed.

                               

                              Flavio you are picking up my old man habits of having accidents  good job on the 80kms after been bedridden with your bad back.

                              50+ PBs -  

                              5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                              10k 38.44 feb 6th strava run

                              " If you don't use it you lose it but if you use it, it wears out.

                              Somewhere in between is about right "      

                               

                              watsonc123


                                Flavio - nice week.  I thoroughly recommend not falling on concrete!

                                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)