Forums >Racing>Sub 1:30 Half Marathon 2021 Edition
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
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)
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Actually course is different to two years ago.
Supposedly 3.5km, so aim is 14:50, but that is very rough.
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.
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
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: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
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:
OKC Memorial 5k - April 27
Bun Run 5k - May 4
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.
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
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
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.
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.
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.
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.
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
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.