Sub 1:30 Half Marathon 2021 Edition (Read 448 times)

watsonc123


    Keen - please add to front page.

     

    Victoria University Cross Country Relay

    Aim 16:58

    Assuming the course is the same as two years ago, thst will be 1s quicker.

    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), full 3:13:55 (Sep 2022)

     

    2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

     

    2024 PRs: 5km 20:25

    JMac11


    RIP Milkman

      Keen - congrats on the 5000m PR! It's especially impressive in the 15th month of the year. I always struggle with the weather that time of year, I can't believe you got it done!

      5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

       

       

      Marky_Mark_17


        Keen - congrats on the PB!! Given you nailed it in an opportunistic TT with no specific prep, I think it’s fair to say there’s some more upside there as well!

        3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

        10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

        * Net downhill course

        Last race: Maraetai HM, 10 Mar, DNF

        Up next: Waterfront HM, 7 Apr

        "CONSISTENCY IS KING"

        watsonc123


          Actually course is different to two years ago.

           

          Supposedly 3.5km, so aim is 14:50, but that is very rough.

          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), full 3:13:55 (Sep 2022)

           

          2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

           

          2024 PRs: 5km 20:25

          darkwave


          Mother of Cats

            Jumping in to congratulate CK on the great time trial!

            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

              Question for the class: When you're running downhill do you make contact with the ground closer to your heel or midfoot? And does that change according to the grade of said hill?

               

              Lean into the downhill. I learned that at Mt Charleston. For shorter (1 mile) downhills I don’t worry about it. After running a downhill marathon I lean into the downhills more and try to keep a normal foot strike (drag the outside corner of my foot while aiming for a forefoot strike) as much as possible.

               

               

              edit: also congratulations on the sun 6:00/mi 5k time. Blistering fast pace man. This should be good for a coach to work with knowing a recent ‘race’ finish time. Maybe you should hide that banner finish tape photo from him.  Now get that stomach cramp long run endurance built up.

              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.

              VDOT 53.37 

              5k18:xx | Marathon 2:55:22

              flavio80


              Intl. correspondent

                Keen - It’s not important where you make contact, downhill uphill or flat.

                Focus on landing under your center of mass.

                Also never land with your leg extended. That’s bad, really bad.

                Kudos on the PR’ing on your rust buster time trial haha.

                Now maybe on your target race you run some slightly lower mileage and take the previous day off 

                PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                Up next: no idea

                Tool to generate Strava weekly

                CommanderKeen


                Cobra Commander Keen

                  Thanks, everyone!


                  Watson - August 8, right? At least that's what DDG told me.


                  RP - Did I read that right? "Shorter" downhills can be a mile long? There's nowhere other than perhaps an interstate around here that would have a hill that long!
                  Getting a good, recent "race" result ahead of starting coaching was my big idea behind the whole thing.


                  Flavio - Take a complete day off?? What madness is that?!

                   

                   

                  Soccer tournament(s) this weekend, I'm certainly not getting in a proper LR. DD1 & DD2 have a combined 7 games this weekend, though thankfully there's only one instance of overlap. This should be fun!

                  5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                   

                  Upcoming Races:

                   

                   

                    Keen good luck at the soccer. Fun times although I don't miss having to get up early every Saturday for soccer 🙃

                     

                    Lightish week for me. Recovered from the 10k TT by Wednesday. I had one sore spot but that went away.

                    Had a boys night away at a kayak fishing comp friday/Saturday so too many beers and a long day on the water yesterday.

                    Race is next Saturday evening so will take an easy week and weather watch from Thursday.

                     

                    03/05/2021 To 09/05/2021

                    Date Name Distance
                    in km
                    Duration Avg Pace
                    per km
                    Elevation Gain
                    in m
                    03/05/2021 Morning Run 10.03 00:54:10 05:24 16
                    04/05/2021 Beach recovery and dip 10.07 00:57:31 05:43 23
                    05/05/2021 Afternoon Run 12.03 01:10:09 05:50 309
                    06/05/2021 Lunch Run 18.04 01:26:15 04:47 18
                    07/05/2021 Lunch Run 8.01 00:44:23 05:32 7
                    09/05/2021 Morning Run 14.01 01:07:40 04:50 9
                    09/05/2021 Afternoon Run 8.02 00:39:37 04:56 5

                    Total distance: 80.21km

                    55+ PBs 5k 18:36 June 3rd TT

                    " 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

                      Congratulations on the 5000 PR, Keen.

                       

                      My groin has been giving me a little more trouble.  It wasn’t as bad as a couple of months ago, but I did stop Thursday’s run a lap early as a precaution when the soreness came back after I had run through it once already.  Otherwise the week went pretty well.  My progression run was a little faster than my last one, and my tempo was a little longer, though still far from what I was doing last summer.

                       

                      Sun - 9.4 miles in park @ 8:53, groin a little sore

                      Mon - off

                      Tues - 10.3-11 progression (1:39) on treadmill, a little faster than before

                      Weds - 9.1-11 easy (1:39) on TM

                      Thurs - 7.8 in park @ 8:38, stopped 1 lap early b/c groin

                      Fri - off

                      Sat - 7.1 in park including 2 @ 6:49

                       

                      Total - 44-46 miles

                      YTD average - high 40s mpw?



                      Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                      '24 Goals: consistency, age-graded PRs, half < 1:32

                      Marky_Mark_17


                        Piwi - good looking pre-race-week week there.

                         

                        James - solid week, hope that groin niggle disappears.  I had one hip / groin niggle that lasted for a year or so before finally getting sorted!  Hopefully it cleared up for you later in the week.

                         

                        Me- recovery kinda week.  Legs were starting to feel back to normal-ish by the weekend.  Looking forward to XC season starting, first race is next weekend.  Looking forward to getting back into a decent training block for a while with the next big goal being national road champs and national half marathon champs in Sept.

                         

                        Weekly for period: From: 03/05/2021 To 09/05/2021

                        Date Name Distance
                        in km
                        Duration Avg Pace
                        per km
                        Elevation Gain
                        in m
                        04/05/2021 That run where I love Tamaki Drive but I think I love Lake Wanaka more 12.01 00:52:48 04:24 24
                        05/05/2021 That run where it’s definitely t-shirt weather now 13.10 00:59:16 04:31 93
                        06/05/2021 That run where it felt good to stretch the legs out a bit 11.07 00:45:55 04:09 34
                        08/05/2021 That run with El Phantasmo and the Chicken-Run Blast-O-Rama 👻 🐔 💥 10.72 00:40:54 03:49 131
                        09/05/2021 That run where it was back to slogging it up the bridge 18.20 01:18:10 04:18 186

                        Total distance: 65.10km

                         

                        Keen - I'm not gonna chuck all the XC races on the board (there are 5-6 and I'm not treating them all as goal races), but can you please add:

                        24 July - Athletics Auckland XC Champs (8km)

                        7 August - Athletics NZ XC Champs

                        5 Sept - NZ Road Race 10k Champs

                        19 Sept - NZ Half Marathon Champs

                        Goal TBC for all of them.

                        3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

                        10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                        * Net downhill course

                        Last race: Maraetai HM, 10 Mar, DNF

                        Up next: Waterfront HM, 7 Apr

                        "CONSISTENCY IS KING"

                        watsonc123


                          James, Piwi and Mark - nice weeks.

                           

                          I was pretty mediocre yesterday in the cross country relay.  Did about 16:50.  I should be sub 16 if in reasonable shape.

                          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), full 3:13:55 (Sep 2022)

                           

                          2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                           

                          2024 PRs: 5km 20:25

                          watsonc123


                            My week is done.

                             

                            The previous Sunday's run took a long time to recover from.  Even by Saturday's cross country race I don't think I'd recovered.

                             

                            Cross country was rather slow from me.  I did 16:50 which was easily the slowest in my team.  Most people I'm roughly comparible to were in the 15:09 to 16:33 range  I was just slow and felt fairly flat.

                             

                            I repeated the Sunday run from the previous week.  First lap was pretty good, and the second was a struggle due to fatigue from the day before plus the first lap, quite a bit of walking the hill on the second lap.  Admittedly it's a very steep hill.

                             

                            Weekly for period: From: 03/05/2021 To 09/05/2021

                            Date Name Distance
                            in km
                            Duration Avg Pace
                            per km
                            Elevation Gain
                            in m
                            03/05/2021 Evening Run 4.73 00:25:58 05:29 15
                            04/05/2021 Evening Run 4.68 00:27:18 05:50 15
                            05/05/2021 Evening Run 4.66 00:26:55 05:47 15
                            06/05/2021 Afternoon Run 5.01 00:25:41 05:08 20
                            08/05/2021 Warm up 1 3.57 00:19:26 05:27 26
                            08/05/2021 Warm Up 2 0.18 00:01:02 05:44 0
                            08/05/2021 Warm Up 3 0.36 00:01:50 05:06 3
                            08/05/2021 University Cross Country Relay 3.55 00:16:51 04:45 26
                            08/05/2021 Cool Down 0.72 00:04:50 06:43 5
                            09/05/2021 Afternoon Run - 2* (Canon Point Zig Zag to Dam and then Down River Trail) 19.06 02:05:12 06:34 653

                            Total distance: 46.52km

                            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), full 3:13:55 (Sep 2022)

                             

                            2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                             

                            2024 PRs: 5km 20:25

                              Good work Chris. Remember you are coming back from a disrupted injury break so don't stress as the fitness will return.

                               

                              Mark nice recovery week. You will be back to normal this week. Rotorua Marathon was on yesterday. My running mate ran 3.13 which was a huge pb and off 80 km weeks. He ran very even 4.30 km splits.

                               

                              I went back out this afternoon and ran another 8kms so I amended my above week to 80kms

                              55+ PBs 5k 18:36 June 3rd TT

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

                              Somewhere in between is about right "      

                               

                              watsonc123


                                Typo, now modified, I ran about 16:50

                                 

                                Piwi - thanks.  I have two months to get myself lots of hill endurance.  So quicker stuff is probably only of minor importance.

                                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), full 3:13:55 (Sep 2022)

                                 

                                2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                                 

                                2024 PRs: 5km 20:25