Sub 1:30 Half Marathon 2021 Edition (Read 165 times)

Marky_Mark_17


    RP - congrats on the new arrival!! Hope everyone is doing well.

     

    Flavio - yeah that was a really solid tempo you put up on Strava, nice job.

     

    Re warm downs, I've generally tended to allow at least 1km warm down, for much the same reasons as Piwi and DWave have suggested.

    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 think a warm down should always be done.  Even if just 5 minutes.

      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)

        RP that was a stunning photo of your new baby on strava. Takes me back 15 years to our last....

         

        Flavio excellent tempo. So whats your aim for your next half ? Based on my 10k time trial im likely in 1.26 shape so I need some more miles 

        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 "      

         

        flavio1980


        King of pastries

          Keen - I realize I have not answered your question. The tension is slightly lower every day, but it’s taking a loooong time to heal.

          Thankfully it’s not impacting my running at the moment (at least noticeably).

           

          Piwi - I have no idea on aim. I mean, aim is always to PR, no matter what, but I’m not sure at which pace I’ll start.

          I have better fitness now than in January 2020 before my last half where I ran 1:23:30.

          I also have run longer weeks. I’m also at least 3kg lighter hovering around 78 to 79kg.

          I need to work hard on my expectations so I don’t go out in 1h20 pace.

          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

          Running Problem


          Problem Child

            Piwi thanks. I took a lot and picked some favorites. Apparently my free Reddit photography class is paying off. I decided against showing photos of him being removed from my wife (c-section) due to blood and guys and keeping it PG-13ish on my Strava.

             

            Got a 7 miler in yesterday. Family is doing well so far. I think I was over caffeinated to pull off a sub 8:00/mi average, or maybe the legs were just REALLY fresh and itching to run. Should be able to get back to my 1 hour workouts and maybe even try some 200-400m R or I work this week. NeRP (Newest Running Partner aka oldest son) seems to enjoy Kid #2 and wants to hold him a lot. Almost like it's a new toy he doesn't want to share. Apparently the wife planned child birth appropriately. I can take this guy with me on Saturday long runs mid-Boston/beginning CIM training time. Not sure I want to take him for a Tempo run but 2020 was so weird 2021 is bound to have me trying it once.

             

             

            Flavio Why NOT go out at 1:20 half marathon pace? You could probably hold it as a fast point of the run, and settle into a 1:21:30-1:22 pace after the first mile.

            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.


            Glute Force

              RP: I loved the Congradulence comment. Never heard that one before. Hope your DW recovers well from the c-section. Do you take the older one for runs in a push stroller or will he be riding his bike? I guess he's too young for the bike unless its electric Smile

               

              Flavio: I guess the weight loss has a huge benefit. And all the leap frogging must be really good, not just for the downstairs neighbours! Italy has reopened the bars I think, will there be races any time soon? Is your planned half a time trial? Sounds like a Zack Miller line when you say the plan is always to PR Smile

              flavio1980


              King of pastries

                RP - may the newborn live a long and happy life!

                My running economy seems to be very bad, that and muscle endurance is low.

                If I go out like that I'll be walking by the time I reach 14km.

                 

                Mick - the bans are regional.

                Emilia Romagna, where I live, had restaurants and bars open till 6pm for the past 3 weeks, both they're closing again starting this Sunday for 3 weeks.

                It's been like that since January, opens for 3 weeks, closes for 3 weeks. It seems like the virus (and the people) don't seem to care much about the government rules.

                I don't see any races anytime soon.

                Running races are HEAVILY regulated.

                We must open bars and schools, 100 people in a pub shouting football slogans is harmless.we must save the economy.

                God forbid 100 people from the least likely group to have Covid want to gather outside for a run. That we cannot allow

                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

                zebano


                  RP - I missed that on strava, congrats. Im amazed you have enough time to get out and run, good for you.

                   

                  Flavio - yeah the priorities here are wacky too. Economy and bars... sigh. Im actually 2 hours from home watching my 10y.o.  swim at state and while we're  all spaced out there are a few people here who refuse to wear their mask properly. Sigh. Just in case anyone has forgotten what the competition effect is like, he has dropped more than 3 seconds in every single race so far (thats huge ina 50m race).

                  1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 45:24 (2017), half - 1:38:57 (2018), Mary - 3:37:17 (2018)

                    RP I've booked you in for a vasectomy and personally asked the Doctor to be brutal on you 😉 😀

                     

                    My week

                    Weekly for period: From: 15/02/2021 To 21/02/2021

                    Date Name Distance
                    in km
                    Duration Avg Pace
                    per km
                    Elevation Gain
                    in m
                    15/02/2021 Fried legs on toast 😋 10.01 00:56:02 05:36 7
                    15/02/2021 Wet jog with Grayson 6.01 00:29:43 04:57 2
                    16/02/2021 Morning Run 13.00 01:04:14 04:56 13
                    16/02/2021 Afternoon Run with Grayson 6.01 00:28:01 04:40 9
                    17/02/2021 Morning Run with 6x400 9.01 00:43:56 04:53 2
                    18/02/2021 Pap hills 10.02 00:50:12 05:01 284
                    19/02/2021 Morning Run 10.01 00:55:43 05:34 7
                    20/02/2021 Morning Run 10.02 00:51:00 05:05 14
                    21/02/2021 Morning Run with Jacques 26.08 02:09:41 04:58 52

                    Total distance: 100.17km

                    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 "      

                     

                    Running Problem


                    Problem Child

                      Piwi it’s been taken care of. Wife removed her tubes. Not just cut and tied.

                      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.

                      Marky_Mark_17


                        RP - that'll do it.  My wife had an emergency c-section with our daughter.  Tough gig trying to look after a newborn having just had major surgery!

                         

                        Piwi - back to back hundo's?!  Dude!  Great effort.

                         

                        Me - sometimes I feel like the universe is trying to wind me up.  It's looking like we may well be back to normal here tomorrow which would mean this mini-outbreak took out race week and nothing else.  The weather out there this morning was as good as you'll get for a race in February too.  Anyways, I'll hopefully get to run this one in two weeks time, and the big game is the Southern Lakes Half anyway.

                         

                        Training wise, slightly lower volume but quite a lot of quality.  As well as workouts on Wednesday (tempo), Thursday (sprints) and Saturday (track), I threw 2 x 10 min efforts into the long run this morning.

                         

                        Weekly for period: From: 15/02/2021 To 21/02/2021

                        Date Name Distance
                        in km
                        Duration Avg Pace
                        per km
                        Elevation Gain
                        in m
                        16/02/2021 That run where the 3rd lockdown might’ve kyboshed Run the Point this Sunday 12.90 00:59:57 04:39 89
                        17/02/2021 That run with the breezy but not easy tempo 12.37 00:48:50 03:57 80
                        18/02/2021 That run where Run the Point was postponed, but not for long 15.01 00:59:41 03:59 107
                        18/02/2021 That run which was the first double in ages 5.16 00:23:22 04:32 37
                        20/02/2021 That run where I forgot to use track mode (again) 12.07 00:44:57 03:43 89
                        21/02/2021 That run where I ran the Point even though it was not Run the Point 24.01 01:43:24 04:18 206

                        Total distance: 81.53km

                        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"

                        Running Problem


                        Problem Child

                          Marky mark I’ve looked at TWO kids post C section. I hear if you pay for three you get one free.

                          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

                            Piwi - man you’re on a roll!!

                             

                            Mark - A friend of my wife just had a C-section for a beautiful baby girl.

                            She found out in the hospital that she had COVID. She had to endure post surgery pain plus excruciating COVID pain, while taking care of the newborn almost exclusively, while her husband (who thankfully tested negative) took care of their 2 year old.

                            And her family couldn’t help her because, well, COVID.

                            She’s out of the woods now. She thinks it was the 2 year old who caught it in kindergarten and passed to her. They both work from home and are the careful type.

                            I guess it can always be worse heh.

                             

                            me - A nice week with some good exercises. I seem to be at a great place cardio-wise. At the start of the long run today I was feeling invincible. I wonder if I'll peak too early again, sigh...

                            Today I wanted to explore a local park. However when I got there I found out it was a huge uphill.

                            I endured it for about 5 or 6 minutes but thankfully managed to untrap myself from trying to go to the top, turned around and went back down.

                            Still, I had planned to try 2h20 but after that bit of climbing my calves were burning and I was afraid of compensation up the chain, so I cut the long run short at 1h36. You know it was bad because I didn't run it to 1h40 to make it a round number 

                            Weekly for period: From: 15/02/2021 To 21/02/2021

                            Date Name Distance
                            in km
                            Duration Avg Pace
                            per km
                            Elevation Gain
                            in m
                            15/02/2021 Morning Run 7.17 00:40:00 05:35 26
                            16/02/2021 2x (18'T + 8'E) 17.26 01:20:01 04:38 29
                            17/02/2021 Morning Run 5.74 00:29:58 05:13 29
                            18/02/2021 40' wu + 32'T avg 3:57/km 17.72 01:21:01 04:34 53
                            19/02/2021 Morning Run 7.88 00:40:00 05:05 37
                            20/02/2021 Morning Run 10.07 00:50:00 04:58 63
                            21/02/2021 Morning Run 19.06 01:36:00 05:02 153

                            Total distance: 84.91km

                            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


                            Glute Force

                              Piwi back to back hondo's - I like that expression (© Mark).

                               

                              Flavio: wow sorry to hear. What's the lockdown now number 3 / 4  / 5? For us, we are currently in lockdown and they will release us end of Feb. But....they don't yet have considered, that it was halfterm and kids and families have been travelling the country from east to west, north to south. They will be back in school infecting each other, like the good old pox parties. And then we will be in the next lockdown (hopefully the last).

                               

                              I can't wait to get the Pfizer shot, as soon as everyone has had a chance to get vaccinated who is more at risk than me. I want this to be over, and to get back to traveling, eating out, jogging in races, meeting with friends and family. Israel has had really good experiences with Pfizer it seems. Might just book a flight down there to get the shot and stay for a short vacation! (they have vaccinated all risk patients, all public and critical workers, and are now down to the young and healthy).

                               

                              My week was a 10% KM uplift. If I continue like this, I will catch up with the high milers by mid of next year:

                               

                              Weekly for period: From: 15/02/2021 To 21/02/2021

                              Date Name Distance
                              in km
                              Duration Avg Pace
                              per km
                              Elevation Gain
                              in m
                              15/02/2021 Night Run 9.45 00:51:14 05:25 21
                              18/02/2021 Evening Run 12.61 01:12:54 05:47 54
                              20/02/2021 Morning Run 10.20 01:02:50 06:10 153
                              21/02/2021 Morning Run 12.31 01:12:49 05:55 54

                              Total distance: 44.56km

                               

                              BTW where is our Russian friend, who mocked me for my low mileage (whilst running 120km per week himself)?

                              SteveChCh


                              Hot Weather Complainer

                                RP - Huge congrats on the newborn, and good effort still getting out for a run.

                                 

                                piwi - You are smashing it at the moment, with plenty of quality to go with that volume.  I see some big results coming in 2021.

                                 

                                flavio - I agree that going out fast has potential for disaster.  You sound confident so maybe go out slightly slower than PR pace for a couple of km then slowly lift?  If I remember correctly, when you got that PR you finished very strong "I was now sprinting to the finish".  For me, that's how I get good results, not going out hard and hanging on...because I can't hang on.

                                 

                                Mark - Nice week.  A real pity about the race but hopefully you're good to go in a couple of weeks.

                                 

                                Mick - Nice week - keep the slow build going and you'll be at piwi level in no time.  I feel so dumb...I only just worked out the Rolling Stones reference in your username.

                                 

                                me - Still slowly increasing my mileage and workouts.  Long run on Saturday felt really good with a couple of tempo kms.  I got a bit tired in the last 2km as the weather got hot very quickly.  The first 7km were in eerie mist though, so that helped reduce the impact of the heat at the end.

                                 

                                Today is 10 years since the huge earthquake which devastated our city - I lived in Melbourne at the time but came over the day after for a wedding which somehow went ahead.  My hotel was ruined so I stayed on the floor at my Mum's house, listening to the ground settling and shaking every few minutes as the aftershocks rumbled.  I work 2 blocks from the site of the CTV building which collapsed in the quake killing about 120 people.  I stopped by this morning where there is now a memorial garden.  It was so peaceful that it's hard to believe what happened there.  I think Christchurch is at least 10 years away from completing the rebuild but some really cool things have started popping up every few weeks now.

                                 

                                Melbourne news coverage, February 22, 2011

                                 

                                Weekly for period: From: 15/02/2021 To 21/02/2021

                                Date Name Distance
                                in km
                                Duration Avg Pace
                                per km
                                Elevation Gain
                                in m
                                15/02/2021 Warm up 0.46 00:02:57 06:25 0
                                15/02/2021 70 mins easy pace 14.54 01:10:12 04:50 12
                                17/02/2021 Warm up 0.47 00:03:06 06:36 0
                                17/02/2021 16km incl. 4 x (1km @ 4:20 60 secs rest, 500m @ 4:10/km 90 secs rest) 16.07 01:14:47 04:39 13
                                18/02/2021 Recovery 10km 10.64 00:56:33 05:19 22
                                20/02/2021 Warm up 0.46 00:02:52 06:14 0
                                20/02/2021 24km incl. 2 x (1km @ 4:30, 1km @ 5:00) 24.15 01:58:19 04:54 29
                                21/02/2021 Recovery 6.47 00:37:01 05:43 6

                                Total distance: 73.26km

                                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