Forums >Racing>Sub 1:30 Half Marathon in 2020
Keen, I really have no idea how much I ate out there overall. It was 3/4 of a pickle, probably 5 shots of pickle juice, ~20 mini swedish fish, 1 granola bar, and just estimating but 4-6 oz of coke or ginger ale each lap for the last twenty laps. I got a bacon cheeseburger from Wendy's on the way home which sounded amazing, but wasn't. I force fed myself, and threw most of the fries away. I think you're absolutely right that I didn't get enough calories and due to the quantity of sweat I think I drank too much water early on and just diluted what few electrolytes I didn't sweat out. I'm going on amazon right now to order an ice bandana even though I'm not signed up for another ultra at this point! The elevation is significant, but I think that's one spot where my training was spot on. I've been doing most of my longer runs at local parks with hills and I've done a fair number of my tempo workouts on them too. Combine that with powerhiking the hills and that's a recipe for success.
What did you end up eating on your 50k? What did you find worked for you?
I was actually 9th overall, one out of sharing 7-8, my watch gave me less mileage than the official count of 39 miles based on 46 laps.
Just because I was thinking about the training, I think this is my favorite workout ever. and I need to do it again, once I'm recovered.
~20' tempo over hills by feel, 4x200m hill at ~5-10k effort, reverse the tempo back to the start.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
Cobra Commander Keen
Zebano - The coke/ginger ale for the later laps looks like a decent amount, along with those swedish fish. The calorie deficit early would be really difficult to get yourself out of.
I did mine mostly on gels. I had a soft flask (18oz) with some SIS beta fuel in it that I drank along the way with 3 or 4 gels mixed in there. I also had a mouthful of Skratch hydration at an aid station around mile 28 or so. Probably good for 700-800 calories during the whole thing, and maybe 30oz of water/hydration.I think I got by with drinking as little as I did because it was quite cool (~40F) for most of it, but in the future I plan on drinking quite a bit more and perhaps working in some "real food", even for "just" a 50k - perhaps keep a waffle, clif bar, or something similar in a pack to break up the gels. If the race had been
That looks like a really solid workout. The city has messed up (big, chunky gravel) some of my formerly nice dirt roads with rolling hills, but with a bit of creativity I think I could find a good course to run that.
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 - I said this to Cal on the sub-3 thread but the same applies here... it always put things in context for me when I pump out a record week, then see the likes of you and him smashing out 80+ mile weeks regularly! It is actually genuinely quite motivating.
Zebano - that is one of the best RR's I think I've ever read. Awesome job. I am no expert on ultra's and will never run one. Although re electrolytes, I use a product pre-race (and also before long runs and workouts in hot weather) called Endura Rehydration Performance Fuel to get the electrolyte levels up ahead of time. I don't know how it'd work for ultra's but it's done the job for me over shorter distances.
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"
Zebano - nice RR. These ultras on small laps must be mentally so 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), 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
Zebano wow great race report. It sounds bloody hardcore. Like Mark I have no desire at this stage to run an ultra.
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 "
Intl. correspondent
Darkwave - That’s some dedication, kudos to you!
No wonder you’re so strong!
I’m at 3h30 running + roughly 3 hours of strength training.
M-rakers - weather complaining is not only allowed, but mandatory on this thread haha.
Steve - ugh, hopefully it’s nothing.
Keen - your ability to keep count of animals during your runs is very impressive. I usually zone out, almost too much considering I’m running in town.
Zebano- thanks for the excellent race report. You are crazy! And freakishly strong. Kudos!
me - I have the beginnings of plantar fasciitis again, so foam rolling the piriformis and calves and inner thighs, trying to foam roll it away.
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
Jmac - I attribute my better health due to finding out about a nasal spray that jets water deep into the nose. In the past I used a small spray that was not strong enough. This new one really cleans up everything. And it solved my problem. Can you imagine how many problems we have in life that can be solved by some really simple solution if only we knew about it.
Jmac - I attribute my better health due to finding out about a nasal spray that jets water deep into the nose. In the past I used a small spray that was not strong enough. This new one really cleans up everything. And it solved my problem.
Can you imagine how many problems we have in life that can be solved by some really simple solution if only we knew about it.
Something like a Neti Pot? Or NeilMed Sinus rinse? I've found the latter to be super helpful with allergies and other causes of blocked nasal passages. It's basically a super-powered squeeze bottle with which you shoot warm, salty water up your nostril, it flows through the sinuses and comes out the other side, along with any unwanted gunk. I think Neti pot is a similar concept, not as much force.
800m: 2:20.3 (2015) | 1 Mile: 5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) | HM: 1:28 (2013)
Kimba / JMac I used a neti pot and it never worked well. Since getting my nose roto-rootered I've bought the squeeze bottle variant and that works amazingly well. Every time I feel a sinus problem coming on I use it a ton and it's amazing (I just looked and I use the same NeilMed brand as Kimba). I should probably just make it a daily habit because there's no downside to it, and loads of potential benefits.
Flavio - take care of those legs. Does rolling really help Plantar Faciitis? I've had occasional immediate relief from rolling but mostly it just seems to take the muscle tension out of my legs which I really don't like.
Desire to do an ultra is all about having friends that are crazier than you =)
Electrolytes - I think starting with a electrolyte drink before hand is a smart choice. One of my coworkers who is big into triathlons was telling me he listened to a podcast that advocates a lot of water 3-4 days out from a race followed by 2 days of tons of electrolytes to top things up before the race. I've no idea if it's scientific, anecdotal or even works but I'm far from figuring out nutrition so I'll try anything.
Kimba - I'm using this one which seems similar to NeilMed: Rinazina Acquamarina
I used to purchase the bottle of saline solution and use a small needle-less syringe to pull it out and spray into the nose, but it was too much work (though a 10th of the cost).
I use it a few times during the day (3-4) and it's godsend.
Zebano - Maybe you're a relaxed person? I'm super tense, I need to foam roll every single day to relax the muscles before I go out running. I've identified that plantar fasciitis for me is tied to super tension in the posterior chain of the left leg which makes the tendon under the foot to work double, especially due to very poor dorsiflexion on the left side.
Flavio - have you considered towel toe curls for the PF? I have found them good for PF (I had it really bad during my rehab come back).
RIP Milkman
I'm still perusing, but mainly want to say welcome back Kimba! Glad you're back, was thinking about you a couple of weeks ago as someone I thought would stick around but then disappeared.
NYC marathon was just cancelled for the fall. Not sure any races are really going to go on here. Kind of bummed, but still okay doing 5K/10K time trials.
Things have been hectic here as we just moved and now have to prep for the baby while working full time. Sorry for being so MIA because of that.
Zebano - great race report. Somehow I haven't been following you on Strava. Adding you now.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Watson - yeah, those are part of my prehab routine.
Jmac - Berlin got cancelled too. At least the Hamburg marathon will go ahead.
Me - potentially sitting in the injury bench here I'm taking the day off, using an anti-inflammatory cream under the foot and doing my regular prehab routine in hopes it goes away tomorrow. Yesterday I didn't feel the plantar fasciitis during the run but I can feel now that I'm altering my gait because my the back of my left leg is all damaged.
3 months til Masters
Hey all-
Ran a 2:48:40 time trial marathon. 95% effort. I was planning on a sub 2:45:00 goal and Grandma's but after it was canceled I backed off training from 2 workouts + long run to 1 work out + long run. My goal was 2:50:00 for the time trial. Had someone jog (for him) with me the 2nd half. Started at 4:30 am on 6/21. Our daughter (2nd kid) was born 6/16 in the evening. Mom and Willow are doing great. I'll get caught up soon. If you are interested my recent log is open/I'm on strava. Hope you are doing well. Just trying to get some sleep. Took 2 days off and I'm back running. Sounds like pretty good chances for running my oct 17th marathon. So I wanted to be able to get right back into training this time pushing the redline a bit more.
Side note: set 1/2 marathon best effort in 2nd half of this marathon.
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
NICE!!!
(and good job on the TT also...)
Hot Weather Complainer
Congrats dp! A couple of amazing achievements.
Running a TT 5 days after the birth is incredible.
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
Dunedin Half Marathon September 15, 2024