Sub 1:30 Half Marathon 2021 Edition (Read 258 times)

darkwave


Mother of Cats

    Steve - this is probably too late, but have a great race/tempo!

     

    James - could the softness of the turbo be resulting in some stability issues outside?  FWIW, I also think that pains that move around and then vanish are not very concerning.

     

    Piwi- good consistent week for you.

     

    Mark - excellent news on the breakthrough week.  But please keep that glute under control, so you don't lose the benefits of your hard work!

    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.

      Steve that would have been a fun race at a comfortable effort. What were conditions like?

       

      Mark great to hear your week went so well. I got out early today and wore a singlet. I wanted a bit of daylight so I didn't get mugged up Queen St 😔.

      Alice Mason in 2.43

      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

      Half marathon  1.23.30 may 21 

      " 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

        Zeb - Woah, careful there! Remember you just completed that insanity of endurance, recovery would likely be extensive from something like that, even at your age. (goes back to the front page to check age: What? turned 40 in January? Where is the gray hair? 🧐)

         

         

        Steve - awesome job for sticking to the plan! 💪

         

        James - some very nice consistency from you lately! 👏

         

        Mark - King of consistency, as usual a great week, kudos for your incredible discipline! 👏

         

        Piwi -Drunks outside the hotel room is a nightmare, it's so important to have a good night of sleep as you age.

        You had me researching crime in NZ. It seems there are some armed robberies sometimes in Auckland. Though I've heard last week from a friend that rent prices are also a robbery , he pays 700 kiwi dollars per week, holy moly!

        Queen street looks lovely though, I’d never in a million years think it was unsafe. 

        You do run with your phone though which is a target.

         

        me - super light week, 4 days off after that short insanity of trying to chase the guys with big mileage 🤦‍♂️

        Now back to some base building weeks and depending on how that goes I'll decide which race to run in the 2nd semester. I wanted to try a sub3 but I'll only start down that path if I can handle some bigger weeks. 50 miles/ 80km per week won't cut it as I know I have muscle endurance limitations.

        Weekly for period: From: 05/04/2021 To 11/04/2021

        Date Name Distance
        in km
        Duration Avg Pace
        per km
        Elevation Gain
        in m
        05/04/2021 Morning Run 12.28 01:00:02 04:53 36
        05/04/2021 Afternoon Run 3.20 00:16:17 05:05 18
        06/04/2021 Morning Run 13.01 01:04:08 04:56 48
        11/04/2021 Morning Run 4.11 00:19:56 04:51 18

        Total distance: 32.61km

        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

        watsonc123


          James, Mark and Piwi - nice weeks.

           

          Steve - it looks like you did what you aimed for Christchurch.  Well done.

           

          Flavio - thanks for doing less than me this week

           

          My week was good, relative to this year!  Two hill runs and one interval.  Both the interval and Saturday's hill was pretty hard.

           

          Weekly for period: From: 05/04/2021 To 11/04/2021

          Date Name Distance
          in km
          Duration Avg Pace
          per km
          Elevation Gain
          in m
          05/04/2021 Afternoon Run - Kingsley Heights Lower Loop 7.76 00:46:00 05:56 171
          06/04/2021 Afternoon Run 7.33 00:39:00 05:19 26
          07/04/2021 Evening Run - Incl. 10 * (1:00 Quickish & 1:00 Easy) Intervals 9.39 00:46:53 05:00 33
          09/04/2021 Afternoon Run 4.69 00:26:13 05:35 10
          10/04/2021 Afternoon Run - Trentham Harriers Club Run 16.37 01:31:06 05:34 241

          Total distance: 45.55km

          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)

            Flavio good week hope your back is better.  The Three country Marathon sounds cool, my initial thought was it would be a tough course but the profile looks to be flat and I can imagine that it would have nice views.

            Zebano hope the calf is nothing serious.

            James hope your groin continues to get better you still seem to be putting up good mileage

            Steve Solid race/WO came in just under your target time way to stick to your plan

            Piwi Mark Watson nice Week

            My week finishes up today hope to get in 10 miles later today I'll have to see how I feel and what kind of time I have this afternoon. 10 would put me at about 27 for the week right where I want to stay for now.

            PR's

            1m  5:38 (2018)

            5k    19:59 (2019)

            HM  1:33:56 (2018)

            FM  3:23:07 (2018)

            darkwave


            Mother of Cats

              Zebano - I hope the calf clears up soon.  Given that it wasn't really triggered by running but by cramping, I would hope it would be a quick turnaround.

               

              Flavio - I take it you are feeling better?

               

              Re: the 3 country marathon - on this continent we have the Detroit marathon, which starts and ends in the US, but crosses into Canada.  Apparently runners are required to carry their passports during the race.  I'm guessing that's not an issue for the race you are describing, if all countries are in the Schengen area.

               

              Watson - good progress!

               

              Cfarr - good luck with the 10!

               

              my week

               

              58 miles running, 1000 yards swimming, and 2 hours pool-running

              M: 50 minutes pool-running and streaming yoga.
              T: 7.5 miles very easy (8:51).
              W: 7 miles very easy (8:54), upper body weights/core, and 3 miles very easy (8:51).
              Th: 3 miles very easy on treadmill (9:36), 50 minutes pool-running, and streaming yoga.
              F: 12 miles, including a track workout of 3200, 1600 in 12:56 (6:31/6:25) and 6:18; 5 minute recovery between the two. Followed with leg strengthwork and 500 yards recovery swimming.
              Sa: 9 miles on the treadmill (9:26), upper body weights/core, 3 miles very easy outside (8:53) plus drills and 6 hill sprints.
              Su: 14 miles progressive, split as the first 5 averaging 9:26, the next 4 averaging 7:51, and the next 5 averaging 7:03. Followed with leg strengthwork, 500 yards recovery swimming, and 20 minutes pool-running.

               

              Since we talk a lot about shoes here, I thought I'd mention that I picked up a pair of the Adidas SL20 (not the SL20.2) to try as a track shoe.  Did my first workout in them on Friday, and I think I'm in love.  It's a traditional low stack-height flat, with just the right amount of bounce and stiffness.  And crazy grip.  The track was a bit of a mess from a rainstorm that had just ended - wet, standing water in many places, twigs and other tree debris.  But the shoe felt great and never slipped.  A+++.

               

              And for some reason Adidas made a ton of them, priced them cheaply to start ($110 US, as opposed to the $200 plus for the top end shoes) and then started discounting them.  So you can pick up pairs for $60-80 each.  Needless to say, I bought several more boxes.

              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.

              SteveChCh


              Hot Weather Complainer

                Thanks all.

                 

                Christchurch Half-Marathon Race Report

                 

                The 2020 Christchurch marathon was cancelled due to covid, so after running a time trial on the same day it was scheduled to take place (in cold but perfect conditions I may add), I had an entry to this years' race rolled over.  I planned in about September 2020 to upgrade this to the full but a knee niggle in late December meant that I had to reduce training for 3-4 weeks in January, which left too little time to be ready for this race, which was moved to be in April for the first time due to a few years of cold wet weather on race day (it's winter in Christchurch so not sure why this came as a surprise to organisers...).  My updated plan is to do a full in Wellington in June as it's really the only option left at that time of year, and use my entry to this race to get in a workout.

                 

                My target for the full is sub 3:20, so the plan for this race was a few km before and after, and try to hold marathon pace for the whole race.  The weather forecast was for 25 degrees C (77F)  and gusty winds, although with a 7:30am start it would be cooler but this weather would have made racing the half or full well outside my comfort zone.

                 

                Race morning dawned perfect, without the forecast wind and nice and cool to start with.  I arrived in town quite early and did around 3.5km around town and via Hagley Park, and got to the start line with 15 mins to spare.  I felt nice and relaxed and enjoyed the atmosphere, and chatted to a couple of first timers.  They had no idea what to expect so it was nice to impart some wisdom.

                 

                I wanted to run at 4:40/km and the first 5km I was close but slightly too fast.  I felt great but kept reminding myself to think of this as a full, and if I got it wrong I would pay big time.  First 5km splits:  4:35, 4:36, 4:43, 4:35, 4:35.  In the full these will need to be consistently around 4:43.  The early part of the race is around Hagley Park so was quite crowded (the full, half and 10km all start at the same time).

                 

                At around 6km I had my first thought that if this was a full, I'd be in trouble because I wasn't feeling as comfortable as I'd like.  The sun was up now and it was warming up very quickly.  I was saturated with sweat by 10km.  It was a bit annoying that I wasn't enjoying myself as much as I wanted because of all the thoughts about the full but I guess that was the point of the workout.  I tried to remember too, that just because it's a workout doesn't mean it should be without hard work the whole way.  Next 5km went by in 4:41, 4:39, 4:41, 4:38, 4:34.  A little better but creeping up too much again.

                 

                This part of the race is around the river through neighbourhoods wiped out by the 2011 earthquake so all houses are gone but some fences and driveways remain which is a bit eerie.  Next 5km 4:42, 4:39, 4:39, 4:34, 4:39.  Consistent when alone but speeding up any time I found myself in a group.  Must. run. my. own. race.

                 

                I was working quite hard now and knew if this was a full, the last 10km would be carnage.  One guy cuts me off 3 times during about 2km around here - is wide coming up to the corner then takes the shortest route right in front of me.  The third time he apologises and said he didn't see me...I know I'm short but we were running next to each other!  Final splits 4:33, 4:42, 4:35, 4:40, 4:40, 4:34 for a final watch time of 1:38.40 (haven't even checked the official results!  What's happened to me...checked now, gun time 1:39.05, net time 1:38.39).

                 

                I was a bit lightheaded at the finish which is odd, but it was very warm now.  I chose not to take on nutrition in this run which I clearly felt some effects of.  With longer runs coming up, I'll start trying some strategies.  My legs felt okay, so I walked back to my car and started my 4km warm down.  The first km started painful but felt better as I went then at about 1.5km I felt some cramp in my hamstrings so I shortened my steps but I could feel it wasn't going away so decided to finish this lap and stop but at 1.7km the cramp became severe and I stopped straight away.  I couldn't move and was in a crouch position, like at the start of a race.  I had to stand like that for several minutes until it was safe to lie down.  I then felt very nauseated and had to do everything not to vomit.  I assume that came from the pain of the cramp because I hadn't felt like that at all immediately post race (lightheaded but no nausea).  I dealt with cramp on and off for the next hour, sometimes light but often severely painful.  I even started cramping in my abs!  Once I took on 2-3 litres of water and powerade (and a cheeseburger), I was fine and my legs felt tired but not overly beaten up.

                 

                Takeaways:  

                 

                -  April races are risky for me with potential warm weather

                -  I have a lot of mileage to get under my belt in the next 11 weeks

                -  There will be huge consequences for going too fast early in a marathon

                -  I'm well overdue for working out a nutrition strategy

                 

                My week ended up being my highest volume week ever.  This should happen a few times in the coming weeks.

                 

                Weekly for period: From: 05/04/2021 To 11/04/2021

                Date Name Distance
                in km
                Duration Avg Pace
                per km
                Elevation Gain
                in m
                05/04/2021 Warm up 0.50 00:03:05 06:10 0
                05/04/2021 70 mins easy pace 14.60 01:10:10 04:48 20
                07/04/2021 Warm up 0.50 00:02:47 05:34 0
                07/04/2021 70 mins incl. 6 x 1km @ 4:15/km (90 secs recovery) 15.34 01:10:07 04:34 12
                08/04/2021 Recovery 8.89 00:46:58 05:17 18
                09/04/2021 Warm up 0.46 00:02:43 05:54 0
                09/04/2021 30 mins incl. 6 x 30 secs strides 6.46 00:30:09 04:40 2
                10/04/2021 Warm up 0.46 00:02:51 06:12 0
                10/04/2021 Easy 10km 10.06 00:50:45 05:03 11
                11/04/2021 Warm up 0.35 00:02:15 06:26 0
                11/04/2021 Easy 3km 3.68 00:18:17 04:58 6
                11/04/2021 Christchurch Half-Marathon - training run @ target marathon pace 21.31 01:38:40 04:38 11
                11/04/2021 Warm down 1.73 00:09:42 05:36 0

                Total distance: 84.34km

                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

                JamesD


                JamesD

                  Well done, Steve.  Sounds like you got some useful lessons out of this effort.  If it'll be considerably cooler in your full, you should be able to hold your pace without as much effort, and if anything you'll have to resist the temptation to go too fast.  You'll be in better shape by then as well.

                  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


                    Piwi - from Steve and others, it sounded like carnage down there with the warm temps.  A few runners I know did pretty well but there were some pretty dramatic blow-ups too (Dan Jones was 2 mins behind Andy Good at one stage and ran him down to win it).  Alice Mason would've been probably 8-10 minutes faster than that on a better day.  Michael Voss ran a PB in the half and was only 10 seconds behind the winner - he actually had to stop for a lace at one point which might've cost him the race!

                     

                    Darkwave - that must've been great to fall in love with those shoes at first wear!  Even better that you can stock up cheaply.  On the topic of track shoes, a couple of friends have been massively raving about the NB MD800v7 spikes for races up to ~5,000m.

                     

                    Watson - good to see you back.  Hope that PF is under control.

                     

                    Flavio - good call having a lighter week, the body will thank you for it especially after those awesome recent PB's.

                     

                    Steve - sounds like mission accomplished as a marathon training run.  I wouldn't read much into the cramps and nausea afterwards, almost certainly a factor of the warm temperatures and electrolyte depletion.  You definitely do want to practice your nutrition - I generally used long runs for this but even better if you are doing a long run with some quality in there too.

                    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"

                     

                    darkwave


                    Mother of Cats

                       

                       

                      Darkwave - that must've been great to fall in love with those shoes at first wear!  Even better that you can stock up cheaply.  On the topic of track shoes, a couple of friends have been massively raving about the NB MD800v7 spikes for races up to ~5,000m.

                       

                      Nice.  I've never worn spikes (being an adult onset runner who didn't do high school or college track) and I've always thought that my mid-to-late 40s would be a bad time to start....

                       

                      Steve - good report.  FWIW, I've had the same exact post-race cramping experience whenever I've run a hot/humid longer race.  It can be absolutely crippling.  But seems to go away with lotsa salt and water.

                      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.

                      Marky_Mark_17


                         

                        Nice.  I've never worn spikes (being an adult onset runner who didn't do high school or college track) and I've always thought that my mid-to-late 40s would be a bad time to start....

                         

                        You're probably not wrong.  Also an adult-onset runner, I raced in them for a 5,000m for the first time a couple of years ago.  My calves felt more beat up from that than they did from running an entire half in traditional racing flats.  Equally I have a clubmate who has raced track all his life and can happily run a 10,000m in spikes with no issues.

                        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"

                         

                        SteveChCh


                        Hot Weather Complainer

                          Thanks James, Mark and darkwave.

                           

                          Interesting to hear the cramps are reasonably common.  It was not fun!  James, the marathon is mid winter up in Wellington so heat definitely won't be a factor, but there is potential for strong winds.

                           

                          Mark - Good to see Oska win on home turf though!  How far from the finish did Michael Voss have to lace?  Looked like a good tussle between the first 3.

                          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

                          Marky_Mark_17


                             

                            Mark - Good to see Oska win on home turf though!  How far from the finish did Michael Voss have to lace?  Looked like a good tussle between the first 3.

                             

                            I think Voss' lace was around the 10 or 11km mark.  He mentioned it on his Strava.  Another timely reminder to always, ALWAYS double knot.

                            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"

                             

                            watsonc123


                              Steve - nice RR.

                               

                              The mens half was fast.  So the heat was not much of an in issue for the 65 minute guys.

                              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

                                Watson - Yep, it didn't warm up until about 8am when they were near halfway so probably not enough time to impact them.  Oska was gunning for 1:02-03 based on his training though.  10 degrees cooler and he may have grabbed a minute or 2.

                                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