Forums >Racing>Sub 1:30 Half Marathon in 2020
Piwi and Mark - nice weeks.
Piwi and Darkwave - thanks for the Adiós and Takumi Sens feedback. I would like a 5km-half racing shoe, and I am not sure the budget stretches to a carbon plate shoes - plus they're incredibly hard to find in NZ right now.
Mark - it was a club run, not a race.
But I am racing next Saturday! Our club has its 1km cross country relay to start the season.
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
Watson that's good news on your club races. I note that both Adios 4 and Takumi 5 have 10mm drop.
Mark that was an awesome workout you did today nice job.
Do you Kiwi guys know when Parkrun might fire up again ?
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 "
Watson - doh, oh well good luck for the race this week!
Piwi - it looks like it's a country by country decision for parkrun. There's no reason they can't hold parkrun at Level 1, but they'll need Parkrun HQ to approve it I think. I'd be optimistic that they should get the green light a week or two after we go to Level 1. Unfortunately our Hobsonville Pt. Parkrun won't be up and running for at least 8 weeks as part of the course is closed for the remedial work I mentioned.
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"
My week was good. Club runs have been back just over a week, I had my first club run on Saturday. As per most of our club runs, it was a hard hill run.
I also had, hopefully, my last physio session on Wednesday for my hamstring. For the rest of June, I'll do two leg strength sessions, and from July go back to one per week.
Intl. correspondent
We visited Bologna yesterday. It's a stunning city, I can't recommend enough. I've also learned a bit about history. Apparently in the middle ages the Pope was not a cool Argentinian guy who likes to tango. He was rather an asshole general who went to other places to take over their towns (much like every other king at the time). The story I heard is that the pope hired Michelangelo (against his will) to build a statue of himself in the city of Bologna after he conquered Bologna. He wanted to leave the statue behind so people would remember who was their ruler. Michelangelo then spent 2, 3 years building said statue. A few years later the Bolognese kicked out the papal forces and took their city back. They then proceeded to melt said statue and built a cannon out of it
Fun fact, something I had not thought about before: we wanted to visit the city cathedral and there was a lady controlling temperatures at the door. Because we were walking in the sun our temperature had risen, so she asked us to wait in the shade for a bit. 30 seconds later she measured again and we were all back to normal.
Judging by how the streets were packed, COVID is yester-news.
The slow build up continues with another week in the bag. I was able to complete all the strength training sessions + all the running so I must say I'm very satisfied. The paces actually dropped for a few runs, it looks like I'm slowly regaining muscle tone.
I might need to buy new running shoes soon with the Altra Duos over 600km and the Altra Paradigm 3.0s closing in on a 1000km.
I guess I'll try to contact Altra to learn which shoes they have not made unwearable by me by making them narrow like a hot dog.
I've recently bought the Paradigm 4.5 but not only it's narrower, it's also got a plate in the sole which I really dislike and it restricts my feet from doing their thing.
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
Flavio - nice week. Good luck on COVID-19 in Italy, I suspect that summer is helping Europe right now, and that it might get worse again later in the year. I do hope not though, as I wish you well.
James - I forgot you, nice week.
Mother of Cats
65 milesM: Streaming yoga and upper body weights/coreT: 12.5 miles on treadmill, including an alternating hill/tempo workout - two 70 second hills, then 10 minute tempo (6:33 pace), two more hills, 10 minute tempo (6:33), two more hills. Followed with leg strengthwork and streaming yoga.W: 7 miles very easy outside (9:14), drills and four strides, streaming yoga, 7 miles easy on treadmill (9:06).Th: Upperbody weights/core in morning; streaming yoga in afternoon.F: 12.5 miles on treadmill, including a hill workout of 8 repeats of 2:00 strong on 3.0 incline, 1:30 easy, 0:30 fast, 1:00 easy. Followed with some leg strengthwork and streaming yoga.Sa: 7 miles easy outside (9:11), drills and strides, streaming yoga, and 3.5 miles easy (9:12) on treadmill.Su: 12 miles progressive, split as first 4 miles averaging 9:08, next 4 averaging 7:41, next 4 averaging 7:08, and then then a 3.5 mile cooldown (this was supposed to be 14 progressive, but I shut down the marathon effort section early, since it felt like I was working too hard and my breathing wasn't great). Followed with leg strengthwork and streaming yoga.
JamesD: glad the ankle cleared quickly. I agree that Canadian Geese are more intimidating than one would expect.Piwikiwi: hope things continue to progressMarky_mark: same comments as in the other thread. Also....it's cool that hyou may be able to race soon (and yes, I probably should have made that comment in the other thread).Watson: excellent on the race! There are a few road miles around this area that I am hoping may happen in July.Flavio: I really hope Covid is a thing of the past for Italy. Looks like you are nicely on the comeback trail.
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.
Weird week in light of my ankle. I'm 99% sure it's been peroneal tendon issues.
Monday, I did 10 miles. It was tight around 2-3 miles in, and then I pushed harder and it loosened up and encouraged me.
Tuesday, treadmill day and at 2 miles I decided to just stop. I have a bike and I could ride. It hurt to run and I was depressed. Rode 20 miles.
Wednesday, rode 25 miles. Good workout, but learned biking is not my cup of tea.
Thursday, hiked 3 miles with my wife and daughter.
Thursday night, felt awesome. No pain. No swelling. Decided I would run Friday morning to test it out.
Friday, woke up, and it was tight for some reason. I did light massage on it, and it didn't help. Took a couple of steps to see and felt it pull so decided I would go for a ride. Walked to the garage and the bike had a flat...talk about frustrating. So I walked two miles before I went into the office.
In the office, it was tight. I wore some old ankle brace and just dealt with it. Called and set up a doctor appointment for tomorrow (Monday). Got home, did a little more work, and it started feeling good. I told my wife I'd check it out on the treadmill and shut it down if it started to hurt. 8 miles later, I called it quits.
Saturday, figured I'd test it out more, again on the treadmill for some lower impact stuff and I could shut it down in case it hurt and not be 6 miles away or something like that. Got in 16 miles at 8:19 pace. It's been good. Not swollen. Not hurting.
So, 36 miles this week. Rode 45 miles.
Took today off completely to just enjoy the day with my family, and plan on getting back into mileage tomorrow. So, I guess the past couple of weeks were my body telling me to chill out from super high mileage.
I had a stellar week. All my little niggles just dissapeared despite pushing for more volume than I've ever consistently run, possibly because most everything in the back half was at least on crushed limestone if not true trails. I'm going to pull back a little bit the next two weeks as I have two things on the "stupid shit I want to do" list that are suddenly feasible. This week: My Thursday morning 12.2 run will be a duathlon with over 50 miles cycling and the week after that I'm signed up for a 9 hour run =0 despite having never run any ultras before. I guess that makes this peak week <shrug>
Mile: 70
8:36/mi. A breeze and low humidity made the heat bearable but still noticeable. Legs were giving me little signs they've done a lot lately so I opted out of strides.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
Zebano nice one after all what would life be like without doing stupid shit
Darkwave good week.
Mrakers it's hard not to get depressed but all runners get injuries. It sucks but all you can do is be patient and cross train etc. Would you not be better off seeing a PT rather than a Doctor?
hey all
just a quick note from me,I'll catch up later but looks like some goods weeks of training out there great job.
I had a an acute attach of Gout last week. my big tow on my right foot is red and swollen and extremely painful to walk let alone run.
I got in 1.1 miles for the week on Tuesday but nothing since.
hopefully this will be over soon and I can get back to running.
PR's
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
James - Canadian Geese contain all the pent up anger and vitriol that Candian's themselves are too polite to express.
Piwi - you're getting some solid mileage in despite that calf!
Mark that KM on/off is spicy.
Flavio - I love the story of the statue recast as a cannon.I'm glad Covid is on the wane there. It's a shame altra is changing what worked so well. New Balance did that in the early 2000s and it pissed me off. I never understand why people want to make a shoe that's just like everyone else's shoe.
DW - is the back better then? That's a really good week, I especially love how you run your 12 mile progressions.
MRakers - good luck with the ankle. Those intermittent injuries that you can't figure out are really annoying, hopefully the doc has some ideas.
Piwi - I've lived most of my life entirely too constrained by doing the proper thing, I think this is a mid-life crisis =)
CFarr - =( I hope the gout passes quickly.
Does anyone here modify their training based on average pace? Both here and Strava have been letting me know that I'm running a little slower on average... but ... I like how I'm running my long runs and workouts and it's getting hot. Is there a point where your average pace is too slow and you will modify training to keep it faster? or do you not worry about it?
Watson - for what’s worth, heat didn’t save the northern states in Brazil, places that have never seen anything below 20 degrees with piles of bodies.
I think the real number of infections is just huge, perhaps 10 million people, maybe even more.
With a lot of people being more careful, mandatory mask usage indoors and the huge amount of people who are simply asymptomatic it’s possible the worst has passed.
Sweden did fuck all about it and their numbers are also going down. The virus will now come back every winter, however I’m not sure it will overwhelm the hospitals again.
Darkwave - kudos for the discipline in doing all the strength work.
mRakers - Let’s see what the doc has to say. It’s good to perhaps have an x-ray or something to make sure there’s nothing structural going on.
Do note there’s a chance they will tell you never to run again or to take 3 months off of running.
In that case, try to find a local physio specialised in working with runners. If there are running groups locally, they should be able to point you in the direction of a good one.
Zebano - that’s a crazy plan, you are insane. Have fun!!!
Altra is narrowing their shoes to gain market share. It’s a pity cause I’m not sure everybody’s got rockets for feet.
Re: training. I say focus more on effort and just try never to cross the lower bound of speed, that is never train too fast. But it's okay to train a bit slower some days.
Corey - Ugh, my dad has the gout and it’s such a painful disease. Here hopes it does not last long.
Cobra Commander Keen
Interesting mix of good weeks and various stages of various injuries/niggles around here!
Flavio - Nice build, and good that Italy is getting back to normal(ish). I think I might like Bologna! There's a ton of historical cities/places I'd like to explore throughout Europe one of these days.
I was a maroon and botched setting an earlier-than-usual alarm for Saturday, so I missed a LR. "Made up for it" by getting a few extra miles on my usual down day. Despite a lack of speed work lately, I'd like to jump into a 5k just to see where things stand. Unfortunately, all the local races were cancelled long ago (premature, now that the state has opened back up) and I'm not going to drive the ~115mi to Tulsa just for a 5k.
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 another solid week. It would be interesting to see where your current 5k is at without specific training.
Zebano no dont worry about average pace. Heat and hills will slow you down so no point forcing a faster pace.
We actually have no current active cases of covid in NZ and have moved to level 1.