Sub 1:30 Half Marathon 2021 Edition (Read 255 times)

Marky_Mark_17


     
    Probably the most common cause of a leak is actually someone digging in to the pipeline when they weren't supposed to (usually just digging without knowing the pipeline is there) - a weld failing or other defect in the pipe causing a leak is quite rare, more rare than train wrecks causing spills.

     

    Classic NZ story, some guy with a digger accidentally disrupted jet fuel supplies to our main airport for 10 days and played havoc with airline schedules for this exact reason.

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

    HM: 1:09:41 (May-20)* | FM: 2:41:41 (Oct-20)

    * Net downhill course

    Last race: Southern Lakes Half Marathon, 1 May, 1:09:41 (1st place)

    Up next: Debut XC season (at age 40)

    "CONSISTENCY IS KING"

     

    Running Problem


    Problem Child

       

      Classic NZ story, some guy with a digger accidentally disrupted jet fuel supplies to our main airport for 10 days and played havoc with airline schedules for this exact reason.

       

      Wow. Only thing close to that was my brother told me one of their projects dug up the main data line to iTunes. The line wasn’t marked on the plans, and apparently there were a LOT of questions to answer including ‘why are you digging here’ and ‘how did you find this?’

      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.

        RP - Reno 911 is hilarious!

        +1

         

        ... and Reno seems like a kind of Shangri-La... with RP, Lieutenant Dangle, and Mary Ann (from Gilligan) living together in harmony.

        Running Problem


        Problem Child

          +1

           

          ... and Reno seems like a kind of Shangri-La... with RP, Lieutenant Dangle, and Mary Ann (from Gilligan) living together in harmony.

           

          Mary Ann died a short time ago. 
          just discovered Lieutenant Dangle went to NYU.

          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.

          JamesD


          JamesD

            Since today's an off day, here's a very early weekly.

             

            Groin hurt again Monday, this time only four miles into my run.  After an unscheduled off day, I stuck to the treadmill the next three days with almost no soreness, so I’ll keep doing that for a while and see what happens.  Have also had very mild soreness (just enough to notice) a couple of times recently when not running.  The positive news for the week was that on Wednesday i felt strong and went faster on the treadmill than I had before, probably because of the unintended mini-taper over the previous three days.

             

            Sun - off

            Mon - 4 miles in park, stopped when groin hurt

            Tues - unscheduled off day

            Weds - about 11 miles treadmill (1:39), faster than before, groin ok

            Thurs - about 7 miles treadmill (63 mins), slow, groin ok

            Fri - about 11 miles treadmill (1:39), groin a little sore before run but ok during

            Sat - off

             

            Total - about 33 miles worth of time/effort



            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


              Reasonable sort of week here.  Finally got rid of that cold by the weekend so hoping next week will be back to normal.

               

              Weekly for period: From: 01/03/2021 To 07/03/2021

              Date Name Distance
              in km
              Duration Avg Pace
              per km
              Elevation Gain
              in m
              01/03/2021 That run where I stumbled on a dove 11.55 00:53:26 04:38 97
              02/03/2021 That run where yesterday’s bushfire was around 1.5km from my house 😬 16.02 01:05:35 04:06 98
              03/03/2021 That run where it went from unpleasantly humid to pleasantly rainy 11.54 00:52:53 04:35 91
              04/03/2021 That run where the track was surprisingly busy 11.21 00:47:01 04:12 113
              06/03/2021 That run where I hoped for no more natural disasters this week 11.10 00:43:47 03:57 100
              07/03/2021 That run where there were a lot of friendly people out and about 23.03 01:43:03 04:28 234

              Total distance: 84.45km

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

              HM: 1:09:41 (May-20)* | FM: 2:41:41 (Oct-20)

              * Net downhill course

              Last race: Southern Lakes Half Marathon, 1 May, 1:09:41 (1st place)

              Up next: Debut XC season (at age 40)

              "CONSISTENCY IS KING"

               

                James hope your niggles clear soon.

                 

                Mark I think we have the same cold. Mine is pretty much done too. I'm glad you are out of level 3 now.

                 

                My week below with 2 sick days off due to a cold.

                Strong 10k tempo yesterday under 40 mins and nice and controlled. Probably my 15k race pace. I don't think I'm quite there yet to say its my half pace but I'm starting to feel some good fitness after 11 good weeks of training.

                 

                Cruisy long run this morning at 6am with a couple of mates. Went past a young guy sitting on a bench seat in the dark early on. He was smoking and wearing sunglasses.

                He called out to us that we were running slow. I laughed and invited him to join us.

                After we got round the next corner we look back and he's sprinting towards me.

                I was in 2 minds that he was going to attack me or that he was just drunk and stupid.

                He sprints through the middle of us and I said let's see how long you can keep going. Next thing he pulls out gasping for air 

                50+ PBs -  

                5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                10k 37.21 may 2nd 2021 strava run 82.6 % 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 "      

                 

                Running Problem


                Problem Child

                  At least he tried. Probably tired of being offered as if it was an insult towards him sitting on a park bench.

                  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.

                  darkwave


                  Mother of Cats

                    CK - thanks for the pipeline explanation.  One of the very first matters I worked on after graduating law school 20+ years ago related to a natural gas pipeline explosion in New Mexico just over the border from Texas.  But I didn't know half of what you wrote.  Very interesting.

                     

                    One factoid I can add.  Pipes can be cleaned and/or inspected by sending a device called a "pig" that just perfectly fits inside the pipe.  Many pigs just clean and push stuff out in front of them; "smart pigs" actually evaluate and report on the internal condition of the pipe.

                     

                    They're called "pigs" because they squeal as they travel down the pipe.

                     

                    ***

                     

                    James - could the groin pain be due to the extra work it takes to stabilize laterally when running outside - requiring muscles that don't get used on the treadmill?

                     

                    Marky_Mark - glad the cold is gone.  "Humid" sounds so bizarre right now.

                     

                    Piwi - great tempo.  I'm still amazed that you can tempo 10K at your 15K pace.  I'm usually a max of 4 miles at my half pace.  We are all different I guess.

                     

                    I have never seen Reno 911...

                    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 how do you gauge your tempo pace ? By heartrate or effort. Is 4 miles all you can manage ?

                      I used to use the 10k tempo back in my sub 3 days for half marathon pace indication. Always a tough workout but doable. Yesterday's effort left me with the feeling that I could have kept going although not pleasant.

                      50+ PBs -  

                      5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                      10k 37.21 may 2nd 2021 strava run 82.6 % 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 "      

                       

                      darkwave


                      Mother of Cats

                        Darkwave how do you gauge your tempo pace ? By heartrate or effort. Is 4 miles all you can manage ?

                        I used to use the 10k tempo back in my sub 3 days for half marathon pace indication. Always a tough workout but doable. Yesterday's effort left me with the feeling that I could have kept going although not pleasant.

                         

                        I always run my tempos off of perceived effort - trying not to get to the point where I am straining (I don't look at my watch while tempoing).

                         

                        For me, when tempos are done that way, whatever pace I can hold for a 4 mile tempo (6.4 km) ends up being pretty close to my half-marathon race pace.   5 mile/8K tempos end up being slightly slower.

                         

                        What gets me from 4 miles to 13.1 is a combination of taper, competition, and being willing to strain and hurt in the late miles.

                         

                        Put another way - I could do more than 4 miles at half-marathon effort in a workout, but in the process I'd have to step beyond what I consider the proper workout effort.

                        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.

                        flavio1980


                        King of pastries

                          Piwi - LOL that’s a weirdo for sure. There seems to be a fair share of them in your town heh.

                           

                          DW - It's a very fine balance finding the workout size so that you can gain fitness and not go to the race well.

                           

                          My week below. A bizarre long run today. First of all, I wanted to film the run and try out the chest strap for the go pro. Naturally, I clicked the button to start filming and forgot to start the watch button. I ran for some 15-20 minutes before I realized that.

                          Then I noticed a weird thing: It felt like something was messing with my balance.

                          Like when you're super drunk and can't walk straight, but not as strong of an effect and I haven't had alcohol in a long while.

                          Not sure what that was, dehydration, low glycemic levels, who knows. Hopefully it was just a temporary thing. Scary stuff.

                          Oh, and the camera's battery died early on heh.

                          Weekly for period: From: 01/03/2021 To 07/03/2021

                          Date Name Distance
                          in km
                          Duration Avg Pace
                          per km
                          Elevation Gain
                          in m
                          01/03/2021 Morning Run 7.93 00:40:00 05:03 17
                          02/03/2021 4x (9'T + 4'E) avg 3:56 17.52 01:19:59 04:34 13
                          03/03/2021 New running shoes 5.79 00:30:00 05:11 15
                          04/03/2021 4x (3'M 3'T 3'10k 3'E) 16.80 01:17:00 04:35 11
                          05/03/2021 Morning Run 8.06 00:40:02 04:58 47
                          06/03/2021 Morning Run 12.01 01:00:00 05:00 51
                          07/03/2021 Morning Run 14.64 01:10:00 04:47 79

                          Total distance: 82.75km

                          PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 17:56.7 (2021) 9.86K 36:40 (2020) HM 1:21:59 (2021)

                          Up next: ????

                          Tool to generate Strava weekly

                            Darkwave sounds like you have a good method for feel of tempo vs half race pace. I hope I still have although I haven't raced a half in 6 years. This is the year I better finally enter one !

                             

                            Flavio maybe it was the huge gopro you were using 

                            I get vertigo occasionally and alot of my family suffer from it. Perhaps you had a touch of that ?

                             

                            Whoops forgot to post my week

                             

                            Weekly for period: From: 01/03/2021 To 07/03/2021

                            Date Name Distance
                            in km
                            Duration Avg Pace
                            per km
                            Elevation Gain
                            in m
                            02/03/2021 Morning Run 14.03 01:07:38 04:49 8
                            02/03/2021 Afternoon Run with Grayson 6.27 00:30:18 04:50 2
                            03/03/2021 Morning Run 12.02 01:00:23 05:01 4
                            04/03/2021 Morning Run 12.02 00:55:27 04:37 8
                            06/03/2021 Morning Run with 10k tempo 16.03 01:08:51 04:18 17
                            07/03/2021 Morning Run 21.01 01:47:20 05:07 5

                            Total distance: 81.37km

                            50+ PBs -  

                            5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                            10k 37.21 may 2nd 2021 strava run 82.6 % 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

                              Mark and piwi - Nice weeks and glad the colds are on the way out.  piwi I've had people try things like that a few times.  I always invite them to see how long they can hang on.  It's never much more than 100 metres.

                               

                              darkwave - That's a good way to do your tempos and I think I'd be better off doing it that way.  I spend too much time looking at my watch but when I don't I end up too fast.

                               

                              flavio - That's weird.  Have you ever had blood pressure issues?

                               

                              me - A holding week as I've been increasing the mileage for the last month.  Saturday felt very tough for some reason and I could tell I wasn't feeling 100% even during the first 10km at easy pace.  I didn't need to empty the well but I did feel quite tired for the rest of the day.  On Wednesday I felt very comfortable during the relatively easy workout.  The splits were closer to 4:15 than 4:20.

                               

                              Weekly for period: From: 01/03/2021 To 07/03/2021

                              Date Name Distance
                              in km
                              Duration Avg Pace
                              per km
                              Elevation Gain
                              in m
                              01/03/2021 Warm up 0.47 00:03:04 06:31 0
                              01/03/2021 70 mins easy pace 14.38 01:10:07 04:53 13
                              03/03/2021 Warm up 0.47 00:02:47 05:55 0
                              03/03/2021 70 mins incl. 6 x 1km @ 4:20 off 90 secs recovery 15.04 01:10:03 04:39 13
                              04/03/2021 Recovery 8.91 00:46:55 05:16 22
                              06/03/2021 Warm up 0.47 00:02:51 06:04 0
                              06/03/2021 24km incl. 10km progression: 4km @ 4:50/km, 4km @ 4:40/km, 2km @ 4:30/km 24.15 01:55:59 04:48 30
                              07/03/2021 Recovery 6.45 00:36:44 05:42 6

                              Total distance: 70.34km

                              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


                              Glute Force

                                Piwi that dude on the bench made me think of Fear and Loathing in Las Vegas. This means: he may not have been riding the same wave as you Smile You haven't run a half in 6 years, that's crazy. It's about time!!!

                                 

                                Flavio: get well, I hope this was just some minor issue that will sort itself out. Now bummer on the watch and gopro. Please post your adventures!

                                 

                                RP: time to get to work i.e. take the 50lbs on with you Smile Hope he doesn't mind?

                                 

                                I was quite lazy this morning and skipped the scheduled long run. Feeling guilty, I went back and re-read Flavio's 5k plan. I think my initial 5k time trial (run on a sidewalk, not track) was run at a jogging pace of 4:33min/km and I shaved off roughly 12 seconds today - which was a nice surprise. As Flavio recommended, I started off at 4:30 pace, which has been my R-jogging pace, and after 3km increased cadence a bit. Cool stuff, but crazy to think that sub-90 would require me to hold that pace for 4times this...

                                 

                                I will do another 6-8 weeks of this, and see if I can lower this further. I guess, that I will see diminishing improvements in pace, unless I up my weekly mileage. I will see (or follow Flavio's guidance, as usual).

                                 

                                Weekly for period: From: 01/03/2021 To 07/03/2021

                                Date Name Distance
                                in km
                                Duration Avg Pace
                                per km
                                Elevation Gain
                                in m
                                02/03/2021 Flavio Tuesday (6x800) 10.61 00:57:52 05:27 67
                                03/03/2021 Morning Run 10.13 00:59:30 05:52 20
                                05/03/2021 Morning Run 10.03 00:59:36 05:57 12
                                07/03/2021 Flavio's 5k TT 7.12 00:34:42 04:52 69

                                Total distance: 37.89km