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

    Flavio Nice Video .....I especially liked the same point in the video Keen did

    PR's

    1m  5:38 (2018)

    5k    19:59 (2019)

    HM  1:33:56 (2018)

    FM  3:23:07 (2018)

    zebano


      Keen: Sorry to hear about your grandpa; glad you could be there at the end.

       

      On the cadence discussion, an interesting outlier from the elites is Jim Walmsley (you can follow him on strava, he's one of a handful of elites that post to strava). His cadence is usually in the 150's, and even racing does not get over 170. Just checked and for the 100k (5:55 pace) he was at 161, and for his marathon at the trials (5:06 pace) it was 166. He really challenges the notion that minimal vertical movement is critical to efficient distance running; very bounding type of stride.

       

      Back to lurk mode for me here 

       

      This is a great example, thanks. That said, he's also sponsored by Hoka so there's no way he'll be trying on the various Asics supershoes and telling us if the delineation between "stride runner" and "cadence runner" is useful when choosing shoes.

       

      Flavio, Nice kick! You closed hard there, I love it. Small local races like that are a lot of fun. It reminds me of a meet I took part in a couple years ago where they filmed it in a similar manner but two old guys watched and held a conversation that makes for hilarious commentary including lines like "This is a kinda slow race" (after a 63 second opening lap), " I don't think anyone will break 5" (5 people did) and then asking about what school that "high schooler" (the 30 year old winner) went to.

       

      Steve good luck with the fuel though hopefully the marathon is in cooler weather and it isn't necessary.

       

      I've been wallowing in pity over my foot  Resting this week and the foot feels good this morning but I'm freaking out over the race on Saturday. I've got a PT/Dry needling session today and then I'll reassess. My goals might be out the window and I've told myself that if the foot hurts at all I'll just skip the race, but I really really don't want to.

       

       

      RP bosses like that are the worst. You have to go into full CYA mode and email everything so you can prove what you did.

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

      Marky_Mark_17


        Steve - I realised around 6km along Tamaki Drive this morning that I had not commented on your Nathan Jones sighting.  Remarkably, it may be the first this year.  He may be doing Rotorua Marathon as that is NZ Masters Marathon Champs this year.

        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"

         


        Glute Force

          Flavio: The guy you passed was running barefoot!!! Having said that, you run in those super flat altras, that's basically barefoot but with some rubber. I like the celebration though.

           

          Zeb: get well. Pls post a link to that video, that sounds hilarious.

          darkwave


          Mother of Cats

            Flavio Nice Video .....I especially liked the same point in the video Keen did

             

            Thirded.

            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.

            Running Problem


            Problem Child

              zeb I've been in "CYA" mode for 6 years. This is the third boss. Current boss has already lied about me telling him something by saying I DIDN'T tell him, or he just didn't listen to me. Now I'm in a meeting talking about a whole bunch of stuff that isn't going to change other than I'm going to have more redundancy emails and spreadsheets to fill out or send. NO ONE is going to look at this and ask "is this a perfect example of government efficiency?"

              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.

              SteveChCh


              Hot Weather Complainer

                Flavio - Awesome video.

                 

                Mark - Ha!  It's amazing how often during a run I think of something someone on here has said.  My Endura arrived this morning so I'll take a dose before I run tomorrow and one during the run since it's a long run + workout.  Also my longest ever run by about 5km...I'm strangely looking forward to it.  I know having to lift the pace for 6km towards the end, albeit paces I'm usually very comfortable at, will require a fair bit of effort.  Note to self: there won't be suckage if you run the easy kms properly.

                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

                  Good luck with that run/WO tomorrow Steve

                  PR's

                  1m  5:38 (2018)

                  5k    19:59 (2019)

                  HM  1:33:56 (2018)

                  FM  3:23:07 (2018)

                  watsonc123


                    Keen - please add to front page.

                     

                    I am racing on Sunday.

                     

                    Xterra - The Orongorongo's (Trail)

                    Long course

                    Circa 20km with 800m elevation

                     

                    Rather unprepared, will be hard.

                    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)

                      Watson Good luck with the Race!

                      PR's

                      1m  5:38 (2018)

                      5k    19:59 (2019)

                      HM  1:33:56 (2018)

                      FM  3:23:07 (2018)

                      zebano


                        Good luck Watson!

                         

                        Steve, lol there's a lot of truth to that statement for racing marathons as well as the training runs.

                         

                        I didn't sleep much last night and now I have a tickle in my throat so I'm getting really worried about Saturday's race. ugg. In good news, dry needling seems to have done wonders for my foot. I keep noticing that I have really really tight calves so I'm trying to relax and roll them out.

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

                        JamesD


                        JamesD

                          Good luck, Watson!

                           

                          Got my 2nd covid shot (Pfizer) on Monday and took a planned down half-week afterwards.  Felt mildly ill Tuesday but nothing too bad.  DW & our son also had the shot on Monday, and we each had slightly different symptoms and timing.  It hit our son a little harder, which seems typical as younger people have stronger immune systems/responses, but he felt ok by Thursday.  I did a few strides after my short runs Wednesday & Friday, my first ones since injuring my hamstring six months ago.  As expected, I didn’t have a fast gear, but the main thing was that the hamstring seemed ok, just a little sore.

                           

                          Sun - 9-11 miles (1:39) easy on treadmill

                          Mon - 9.4 in park @ 8:29, 2nd covid shot afterwards

                          Tues - off

                          Weds - 6.2 easy in park including strides

                          Thurs - 6-7+ (1:06) easy on treadmill

                          Fri - 6.7 easy in park including strides

                          Sat - off

                           

                          Total - 37-41 miles worth of time/effort 

                          YTD average - probably high 40s/low 50s mpw



                          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

                          darkwave


                          Mother of Cats

                            Zebano - belated, but hope the race went well.

                             

                            Watson - good luck on Sunday.

                             

                            James - good news on both the shot and the hamstring!

                            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.

                              Zebano congratulations on your 10k. Its a tough pace. I had my first dry needling experience recently in my upper back. Quite a strange sensation 🤔

                               

                              Watson good luck in your race too.

                               

                              Steve/Mark I bought a couple of single Enduro Gels from our local pharmacy on Friday. Mainly because I couldn't find my usual Leppin ones and I wanted to practice with one yesterday for my upcoming half. I struggled to open it. Was ripping it up with my teeth and found it very thick and gooey.

                               

                              James good to hear you got your vaccines done and dusted. I was watching youtuber and shoe reviewer Kofuzi

                              who said it hit him pretty hard.

                               

                              My week

                              Weekly for period: From: 12/04/2021 To 18/04/2021

                              Date Name Distance
                              in km
                              Duration Avg Pace
                              per km
                              Elevation Gain
                              in m
                              12/04/2021 23c 88% humidity 😫 11.06 00:49:47 04:30 20
                              13/04/2021 Afternoon Run 10.01 00:53:52 05:23 23
                              15/04/2021 Morning Run 12.03 01:00:29 05:02 12
                              16/04/2021 Morning Run 10.03 00:49:31 04:56 6
                              17/04/2021 Longish with 8km tempo at the end 21.01 01:37:10 04:37 34
                              18/04/2021 Morning Run with Phill and Jacques 20.03 01:37:57 04:53 61

                              Total distance: 84.16km

                               

                              Back to back 20 km runs Saturday and Sunday gave me a nice mileage boost after an interrupted week. I put my lower back out Tuesday and have been reinsulating my attic which left me feeling pretty beat up after army crawling around on my knees and elbows in extreme heat and bending my body beyond what its capable of !

                              Yesterday's long run i shoved in an 8km tempo at the end which came out around 4.02/km and seems close to my current half marathon pace. I'm planning a 10ktime trial in my new cheater shoes in 2 weeks as well to give me an idea of current fitness.

                              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 "      

                               

                              Marky_Mark_17


                                Piwi - good job on those back to back longer ones.  I haven't tried Enduro but any gel that is hard to open is not worth the effort!

                                 

                                Watson - have fun out there.  Average 40m elevation gain per km sounds pretty punishing.

                                 

                                James - good news on the hamstring!

                                 

                                Steve - looks like that LR with quality went pretty well yesterday?

                                 

                                Me - another good week, with a Nathan Jones sighting around Bomb Point this morning to cap it off.  First 100k+ week in probably 7 months or so and at a good clip as well.  It was horribly humid at the start of the week but the last couple of mornings felt a lot more like autumn.  Two weeks until the race so the volume will drop off from here.  Now I just have to hope for no Covid outbreaks!

                                 

                                 

                                Weekly for period: From: 12/04/2021 To 18/04/2021

                                Date Name Distance
                                in km
                                Duration Avg Pace
                                per km
                                Elevation Gain
                                in m
                                12/04/2021 That run where I remembered why I retired from marathons 7.08 00:33:30 04:44 6
                                13/04/2021 That run where autumn needs to get its head in the game 17.02 01:11:58 04:14 38
                                14/04/2021 That run where the intervals were short and hard 17.11 01:08:05 03:59 44
                                15/04/2021 That run where I’m pretty sure that rainbow was real and not just a function of the late night at work 17.03 01:09:17 04:04 22
                                17/04/2021 That run with 6 x 1k and, briefly, another 🌈 15.03 00:55:59 03:43 125
                                18/04/2021 That run where it was rush hour on Upper Harbour Bridge 27.01 02:00:54 04:29 271

                                Total distance: 100.29km

                                 

                                Also, great write-up in the news this morning on Kiwi distance running great Allison Roe who won the Boston and NY Marathons forty years ago.  I didn't actually realise she knocked a massive 7 minutes off the women's race record in Boston at the time - or that she only decided to run Boston two weeks out "after a good Sunday 32km in the Waitakeres".

                                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"