Forums >Racing>Sub 1:30 Half Marathon in 2020
My first few bike rides I had the watch on run so I could see km pace and was quite bloody hard to maintain Kipchoge pace . Also had alot of crowns when uploaded to Strava until I quickly changed it to bike
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 "
My first few bike rides I had the watch on run so I could see km pace and was quite bloody hard to maintain Kipchoge pace . Also had alot of crowns when uploaded to Strava until I quickly changed it to run
You will get some good karma for that at some point.
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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!
Up next: Still working on that...
"CONSISTENCY IS KING"
James - that’s an excellent 2 mile tempo!
Piwi - that’s my 1500 time, he must be 10% faster.
DW/Cal - I agree with Darkwave on this one. Injury that forces you to change your gait and it's time to get the fuck out.
Also if the heat is intolerable that you have to stop to walk. I don't see the point in walking 15km in a marathon. I guess it's okay to limp for 2km, but I remember walking 15km in my second marathon and it was really stupid.
me - My week below. I have a sore throat and I'm feeling weaker than normal so taking today off. Just very easy and short runs.
RIP Milkman
When I say DNF, I’m not talking about bailing at the halfway point. I think you need to at least make it to 30K before you can even think about that. But seems like most people think getting to the finish is worth it, so I’m probably in the minority here. This is just unique to Mark’s case where he specifically has another one lined up shortly after. In most other cases, I think you should finish.
Flavio - it’s weird to me that anyone in these circumstance could get ill besides corona, how do you think you caught a sore throat (unless it’s allergies)
Mark - what’s your favorite 5K/10K workout?
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
My week was pretty good. Hamstring is very slowly getting better
M 8 km incl. mild hill repeats
T 0
W 3.3 km AND
Rehab weights
T 8 km
F 3 km AND
S 10.9 km
S 3.3 km AND
Total 36.5 km
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
Well the other diseases don't stop because of Covid
But in my case I've had the allergies for a very long time now, I actually lost over a month of running last year due to 4 bouts of nasty colds.
Also, lately, the wind is bringing some cotton like things, and a lot of them in the air, and that seems to have done me in.
Plus living in a house with 4 other people can't help
PR's
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
Well the other diseases don't stop because of Covid But in my case I've had the allergies for a very long time now, I actually lost over a month of running last year due to 4 bouts of nasty colds. Also, lately, the wind is bringing some cotton like things, and a lot of them in the air, and that seems to have done me in. Plus living in a house with 4 other people can't help
I should have clarified: given all the precautions most people are taking, I can’t see how anyone gets sick period, unless you have a job that requires you to go in or someone else in your family caught it. But yes, allergies make sense.
Corey nice week. Are you purposely giving yourself 3 days off for injury prevention?
Watson great discipline on the rehab. Do you feel any soreness in the hammy? I dont think I have ever had a hammy issue. Mine are usually below the knee.
Flavio/jmac I heard the common flu numbers here were well down. We should be in level 2 later this week.
3 months til Masters
Flavio, Watson way to get back at it. Stay healthy!
Cfarr- 4 long runs. Intentional or just a factor of life, schedule, and isolation?
Very solid running Dave.
Cal- Is the running of almost the same route daily a function of the places open to run, or just a preference?
My week. Felt great all week. Everything felt effort less until the Saturday long run. I hit the first 10 faster than I really should have, but ran the workout in the last 8 ahead of what I intended....I had my watch alerts turned off, so it was all by feel. I just say what the time was at the end of each mile, but no info in between. Starting to ramp up mileage some more....92.3 miles.
2023 Goals
Marathon Sub 2:37 (CIM) 2:41:18
10k Sub 35:00 (Victory 10k 34:19)
5k Sub 16:00 (Hot Dash 5k in March (16:48), Brian Kraft in May (16:20), Twilight 5000 in July and August (16:20/16:25 Both heat index 102-103F)
Sub 1:16 Half Marathon City of Lakes Half Marathon 1:15:47)
Sub 56:30 in 10 mile (Twin Cities 10 mile, Canceled due to weather, 56:35 as a workout)
2024 Goals
Sub 2:37 Marathon
Sub 1:15 Half
Sub 34 10k
Sub 16 5k: 16:21 BK5k (May)
Hot Weather Complainer
Interesting discussion on DNF'ing. I lean towards darkwave and watson, but I can understand what JMac is saying. If this was a goal race with nothing planned afterwards, that changes the DNF conversation to only being an absolute last resort.
watson - great to see you slowly getting back to business. I remember when it happened you weren't sure whether it was serious. Similar to mine last year, I didn't think it was a major but I just couldn't get on top of it for 3 months.
corey - nice week, some serious climbing!
flavio - Hope it's nothing too serious. With my "race" 3 weeks away, I'm happy to stay away from people and I can reduce my usual level of paranoia.
piwi - good to see you getting back into it too.
I had a solid week, with a 70 minute including 2x4km race pace tempo on Wednesday which went unbelievably well. I got a huge confidence boost and started thinking about how many minutes I would PR by. On Saturday I planned a 22km with 5km race pace. I didn't feel great at any point but kept telling myself what a great base I have and that it should be an easy workout with what I have behind me. After 2km of race pace I felt awful and pulled out of the rest of the workout but still did 22km - even easy pace was hard. My heart rate went into the high 180s (in the 2x4km workout it stayed in the 160s) and I generally felt terrible. So that confidence has taken a hit. My weekend run hasn't been great for 3 weeks in a row, even after shortening it a few km to try and concentrate on some pace. Admittedly, I have broken my "no alcohol the night before a long run" rule, but not that badly. I can't think of what else could be going wrong - it has been significantly warmer than usual for May, but obviously much cooler than a few months ago, and I was mostly fine then.
It's possible it's just a build up of fatigue - I had 2 pretty tough workouts planned this week but I might reduce it to 1, and go easy this morning. I don't think I'll lose too much by axing one tempo workout, given the consistency behind me since about November.
It's shoe change time as well which freshened me up last time. JMac - Only 550km in this pair, rather than 1500km...
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024 1:27:34
Selwyn Marathon June 2, 2024 DNF
Dunedin Half Marathon September 15, 2024
Flavio sorry you're not feeling well..must suck to have survived Covid and then getting sick so soon after the restriction have been lifted.
Watson nice job on the rehab you have been very patient on your recovery.
Piwi yeah my plan was to give my feet an extra day of rest through the week. I'm continuing to message the front of my shines and side of my calves, that along with the extra day seems to really help with the soreness on the top of my feet. I'm actually not spending a lot of time thinking about my feet while I run these days.
DP I can get in 10 at a relatively easy pace in about 1.5 hours, since the sun is out longer now, its easy for me to get it in after work. Once I move back to 5 days I hope to continue to put in some double digits during the week as I increase my weekly mileage.
Steve there are some really nice climbs at Croft Park. I hope these step trail climbs will help me on the road in the fall. I'll continue to do them as long as I'm not tripping on roots every weekend. If that starts to happen I'll have to stick to the roads.
Mother of Cats
Flavio - I do hope it's just allergies, and clears up soon.
Watson - good for continued progress.
Cfarr - I see a good trend.
DPS - that was a LOT of conference calls.
Steve - when a run goes that far off the rails, I think it's pretty clear that it's something besides fitness - perhaps fatigue, or the alcohol, or just a really off day. I wouldn't worry too much about it, though obviously if you're feeling a bit fried it makes sense to ease up for a few days.
My week:
65 miles, 10 miles of walkingM: Upperbody weights, core, and 5 mile walkT: 12.5 miles, including an alternating workout of 2 short hill repeats (70 seconds at incline of 4.5), 10 minutes at tempo (6:26 pace), 2 short hill repeats, 10 minutes at tempo (6:21 pace), 2 short hill repeats. 2:30 jog after each hill or tempo segment. Followed with leg strengthwork. W: 7 miles easy on treadmill (8:47), live streaming yoga, and 7 miles easy on treadmill (8:43). Then did drills and 2 strides outsideTh: Upper body weights/core and 5 mile walk.F: 12.5 miles on the treadmill, including a "hill workout" of 8 sets of:2:00 strong effort at 3.0 incline/ 1:30 easy effort at 0.5 incline/0:30 fast effort at 0.5/1:00 easy effort at 0.5 incline. Followed with leg strengthwork and streaming yoga.Sa: 10.5 miles very easy outside (8:58) plus drills and strides, live streaming yoga, and upper body weights/core.Su: 15.5 miles including 14 progressive, split as the first 4 miles averaging 9:06 pace, the next 4 averaging 7:38, the next 6 averaging 6:44, and then a 1.5 mile cooldown. Followed with some leg strengthwork and live streaming yoga.
Everything was great until a few hours after my long run, when I rolled my ankle and fell while getting food. (much profanity ensued). This is my bad ankle too (the right one). A few hours later, it's sore, but not swollen and there's no pain on weight bearing, so I'm hoping this will clear. The pain is under the medial malleolus - part of the deltoid ligament - that's the same ligament that is chronically stretched anyway. As my boyfriend pointed out - it's probably better to screw up the ankle that is already screwed up anyway.
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 - I hope the ankle gets better soon.
Steve - don't worry about the run. You can clearly rule out the lead up as a taper strategy.
Re hamstring, yes it is still sore. The injury has been more tightness (VERY tight when first injured), with mild soreness. It is improving. It has been just over four months now. If Christchurch (31 May) had not been cancelled, I probably would have done the 10km at an easy pace.
JMac- For a tough 10k workout, I like 3 x 8 min at 10k pace with maybe 2 minute recoveries. I've seen 3 x 2 mile used as a race predictor but that's pretty nasty - it's basically the whole race. For a 5k workout, I like either 4-5 x 1k repeats at 5k pace, with fairly long jog recoveries (say 500m), or something like 6 x 800m with 400-500m jog recoveries.
Flavio - back at it is better than nothing!
Watson - glad things are progressing with the hamstring.
Corey - nice week
DPS - man I felt pretty tired by the end of my long run yesterday so I'm doubly impressed by your comments about your week!
Steve - hmm, that's a weird one. The high HR is more likely to suggest dehydration or illness than fatigue (where you'd generally just feel crap). Or your HRM was off - that happens too. Still - it's just one botched workout, we all have those, don't forget to put it in context!
Darkwave - doh! Rolled ankles are such a niggly thing. Hopefully it's nothing serious.
Re DNF's - OK, so important clarification here. Generally I am 100% in the camp that would say it's far better to finish the race than DNF. Like all runners, there's been plenty of races where I've forced myself to carry on and finish despite feeling reasonably awful and really wanting to stop the misery. But I've never had a DNF yet.
(to be clear, I totally understand DNFs where people are injured or at real risk of injury - the sort of DNF we're talking here would be an 'I'm feeling like crap and have no chance of registering a half-decent time DNF')
The only reason DNF even crossed my mind at Rotorua is the very specific set of circumstances. Running a decent marathon time was always the #1 goal this year. If it's not looking flash at Rotorua, there's another chance 5 weeks later at Auckland but beyond that there's no marathons I'd consider until at least April 2021 - over 5 months later.
But... maybe I'm just not OK with DNF at all. Maybe I'd rather just tough it out at Rotorua regardless, knowing that it would have to be a major failure to not hit a substantial PB (as Watson points out), and then regroup for Christchurch next April. There's no way I'd attempt Auckland if I finished Rotorua - I'd have to call it by around the 30-32km mark. Normally that's when the real marathon suckage is just starting to materialise.
I agree with DWave's point about minimising the decisions to be made on race day too. Also it's pretty likely my wife and daughter are coming down, we're spending money on accommodation etc., I will probably owe it to them to cross that finish line.
So, that's it. Rotorua or bust. No DNF (unless I'm actually injured), of course.
Random gripe - Taupo Marathon/Half Marathon (if it even happens given the early August date) has gone totally cup-free this year. Now, the one thing helping them here is that the race is in the middle of winter so the need for water is much lower than for many other races. But I just can't see why an elite athlete would run this race now. Either you just don't stop for water, or you have to physically stop to fill up some sort of cup or bottle that you're carrying with you. Neither of those are great prospects.