Forums >Racing>Sub 1:30 Half Marathon in 2020
JamesD
Piwi, Watson - great jobs.
Mark - Me too, mostly. My recent mile (2020), 5K (2017), and 10K (2019) PRs are all 79.x age-graded despite being set in three different years with different mileage bases.
Another decent base week for me. Friday’s run was more difficult than usual, but I hope it was just the conditions (TDP 159). Felt ok on today’s recovery run. I seem to be going a bit slower on easy runs than I was for the same distances a few weeks ago, which is a little surprising since I’ve been doing basically the same volume for 8 weeks (44-50-44-51-43-51-43-51 with a short tempo instead of a second long run on the short weeks) and should be adapted to the distance by now. Think I’ll get up earlier for my workout next week, because the track’s lack of shade makes a big difference once the sun is high. Our local running club had another race this morning, a 5-miler I’ve done three times. This one had small start waves of about 20 people every five minutes. 11 of the top 12 finishers started in the second wave, so I'll try to see if anything similar is planned for the August 5K I hope to run.
Sun - off
Mon - 12.1 miles easy
Tues - 8.1 slow recovery including strides
Weds - 10.7 easy to moderate
Thurs - 18 minutes swimming
Fri - 12.2 easy
Sat - 8.2 recovery including strides
Total - about 51.3 miles
12/26/52-week averages - 45/44/38 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
Solid miles in the heat James.
My week light with the 5k. Nice catchup recovery jog with Steve this morning.
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 "
Hot Weather Complainer
Great to catch up today piwi - felt like a catch up with an old mate rather than our first meeting.
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
Yes Steve I'm like a grandfather figure to you guys
James - nice week, getting it done early (or late) is the way to go in the heat of summer.
Piwi - good to see you and Steve caught up, nice week as well, hope you enjoyed Hagley Park.
Me - another week in the bag. The post-tibial tendon niggles seem to be improving, still there but with ice and strapping I'm barely noticing it most of the time. Felt really good this week for the most part, despite having to battle fairly horrendous weather for the first 3 runs of the week. I was a little sluggish for today's long run but that was likely just from yesterday's track workout.
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 and Piwi - nice weeks.
Mark - really nice week again.
My week was pretty light. I was pretty tired from my "big" week the week before so Monday was very light, plus I had commitments Tuesday which meant I couldn't run. And I wanted Friday off as a taper for my race.
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
Not an 80%er
Grandpa Piwi - awesome result. It looks like you had a blast, it’s always fun to step on the pedal on that last km.
Watson - Great race, these cross country races are also a show of strength.
me - A week in between coaches. I've tried to mimic the previous week, but skipped Tuesday's run as I had a bit of a fever.
Came back better on Wed so I decided to have a go at the local segment I was planning on targeting at the start of August.
It was a good decision as I took the segment crown and it felt like I have raced.
The segment was roughly 1.1 miles long with some slight bumps along the way but mostly flat. I ran 3:30 pace which is close to the 3:18 from my 1500M PR so I'm already back at some sort of fitness.
Now I start an 8 week training block for a 5k in hopes I can get back in PR shape during this time. It's not gonna be easy with all the weight I've gained lately but hopefully the training block allows me to get a bit leaner. I should hopefully run a couple of 5Ks in the beginning of September when the temperatures start going down a bit and then perhaps a 10K after that depending on how the 5K races go.
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)
Tool to generate Strava weekly
Flavio damn that is impressive pace off your light training of late. Onwards and upwards from here. Yes I had a blast. I regained some confidence and feel motivated to improve.
Watson nice week and good weekly racing back on for you.
Mark solid with that 100km week. I seem to remember having a post tib tendon issue a few years ago. I failed the hop test with it for quite a few weeks. Yours doesnt sound as bad.
Flavio - nice 1.5km.
A good week for me - I think I'm on top of the hamstring and general soreness that held me in easy mode for a couple of weeks. The coach slowly added some speed back but only 4:30/km speed. I didn't quite stick to that pace - I was 5-10 seconds per km quicker than that in the 2 workouts. In the long run I had to push a bit in the second and third 2km blocks. I think that might just have been my body getting used to some pace again, and I was running into a slight breeze. All in all though, I'm feeling positive about the prospects for the race in 3 weeks. I'm still targeting a sub 1:30 but may update that after the next 2 weeks of training.
Watsonic, great race. I love XC and glad you managed to negative split it, that can be properly difficult. Hows the hammy feel post race?
James - keep pulling those averages up, you're going to be strong when you do finally race.
Flavio - Glad you're feeling strong despite all the time off!
Steve - listen to your coach!! That's why you have one.
I had my first full week in awhile and I'm pretty happy about that!
Run: 61.4 mi
I'm very happy with that week, I'm not sure if I'm going to try to repeat it or take a recovery week. All I know is that I'm happy to be back running so much.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
RIP Milkman
Piwi trying to get my goat with that 81% Age Grading comment, I won't fall for it! Even Mark trying to get in on it (you aren't old enough to age grade yet and compare!) I will say amazing job though, your training has been great lately and I'm really happy you were able to go out and execute an amazing time.
Great that we had a forum meetup. Pretty much only place in the world where that can easily happen.
Flavio and Watson - great job as well on your race/segment
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Jmac thanks I had alot of fun in Christchurch. I'm sure I can build on this with another 6 week block or more.
Steve good to see the back of that hammy niggle and once again nice to meet you.
Zebano that's a solid week great job.
Very mild back home here. 12 c at 5.30am no need for gloves even.
I'm racing a mile time trial tomorrow to gauge my current fitness. It will be the first time I race the statute mile.
There is not track available so it will be at the local park, nice and flat, not tarmac though.
The local canal would be a great place but often there are dog owners with their dogs off the leash and the last thing I want is a playful dog when I'm running at mile pace.
I'm thinking around 6 minutes based on that segment from last week. And I'm more tired this week. Oh yeah, it will be a GPS time trial.
Jmac is gonna love to hear about it.
piwi - you too. Not mild here...took me 15 minutes and several attempts to de-ice my car this morning. Instantly re-freezing every time. I may need to talk to the gf about why her car is in the garage when she is currently between contracts.
flavio - is this front page worthy? I think with time trials it's up to each person as to whether they consider it a race.