Sub 1:30 Half Marathon in 2020 (Read 538 times)

watsonc123


    My week was pretty good.  Ended up feeling really tried on Tuesday and Wednesday, I think it was cumulative from last Saturday's race plus Mondays MLR.  Felt a lot better on Friday.

     

    Saturday's run was a hard, hilly club run (not we do stop around six times for everyone to catch-up).  Sixth km was possibly the most elevation in a km I've ever done.  Last 1.5km (ever slow slighly downhill) I managed at 4:00 per km pace which I was pretty happy with on tried legs.

     

    Weekly for period: From: 07/09/2020 To 13/09/2020

    Date Name Distance
    in km
    Duration Avg Pace
    per km
    Elevation Gain
    in m
    07/09/2020 Afternoon Run - Med Long Run 20.13 01:40:12 04:59 69
    08/09/2020 Afternoon Run 9.74 00:51:13 05:16 65
    09/09/2020 Evening Run 7.01 00:37:01 05:17 17
    11/09/2020 Afternoon Run 10.12 00:48:12 04:46 34
    12/09/2020 Afternoon Run - Trentham Harriers Club Run 15.51 01:23:28 05:23 373
    13/09/2020 Afternoon Run 3.09 00:16:16 05:16 9
    13/09/2020 Hamstring Prehab Work 0.00 01:00:00 00:00 0

    Total distance: 65.59km

    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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

    JMac11


    Taper Czar

      5K TT Report

       

      I ran a 16:42, a PR for me.

       

      Questions?

      5K: 16:42 (9/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

       

      Next Race: Whatever COVID-19 will allow me to run 

      Marky_Mark_17


        5K TT Report

         

        I ran a 16:42, a PR for me.

         

        Questions?

         

        How did you know the course was legit?

        5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

        HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

        Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

        Up next: Wairarapa Country Marathon, 11 Oct (I HOPE!!!!)

        "CONSISTENCY IS KING"

        watsonc123


          Was it fully certified 5km by World Athletics Federation?  If not, it does not count. 

           

          Big congratulations on the PR.

          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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

            Was it downhill? 

            50+ PBs5k 18:29 Tauranga Parkrun May18   

            5k 18.29 Christchurch Parkrun July 20

            10k 38.55 oct 19 strava run

            Next race Mount Maunganui half 10k 31st Aug 2020

            " If you don't use it you lose it but if you use it, it wears out.

            Somewhere in between is about right "      

             

              Are you using banned substances? It seems too fast so soon after your comeback 

              50+ PBs5k 18:29 Tauranga Parkrun May18   

              5k 18.29 Christchurch Parkrun July 20

              10k 38.55 oct 19 strava run

              Next race Mount Maunganui half 10k 31st Aug 2020

              " If you don't use it you lose it but if you use it, it wears out.

              Somewhere in between is about right "      

               

                Can you verify your age by birth certificate? You seem to fast for your age 

                50+ PBs5k 18:29 Tauranga Parkrun May18   

                5k 18.29 Christchurch Parkrun July 20

                10k 38.55 oct 19 strava run

                Next race Mount Maunganui half 10k 31st Aug 2020

                " If you don't use it you lose it but if you use it, it wears out.

                Somewhere in between is about right "      

                 

                JMac11


                Taper Czar

                   

                  How did you know the course was legit?

                   

                  I ran by feel

                  5K: 16:42 (9/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                   

                  Next Race: Whatever COVID-19 will allow me to run 

                  JMac11


                  Taper Czar

                    Was it fully certified 5km by World Athletics Federation?  If not, it does not count. 

                     

                    Big congratulations on the PR.

                     

                    Aren't those the same people who can't catch the dopers?

                    5K: 16:42 (9/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                     

                    Next Race: Whatever COVID-19 will allow me to run 

                    JMac11


                    Taper Czar

                      Was it downhill? 

                       

                      Psh only hobby joggers count downhill races as PRs

                      5K: 16:42 (9/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

                       

                      Next Race: Whatever COVID-19 will allow me to run 

                      flavio1980


                      King of pastries

                        Jmac - fair enough, I got you confused. You’re the one who reads 719 pages of the race certification book heh.

                        I think you need to post the full video for the internet sleuths to analyse 

                         

                        Mark - It sounds like taper madness is approaching. Good luck!

                         

                        Steve - when was the last time you got a heart and lung check up? It might be time to do one just to rule out hardware issues.

                        It's super weird that your heart rate was that high, though my HRM sometimes starts very high but then becomes normal.

                        It does seem like you're crashing from the get go though, so I'd think either hardware issue or you started the race already very tired.

                        "Normal" would be to crash at around 10-14km given you've run so many 2x2km workouts recently at around that pace.

                        It could also be that your body is spent, past the peak.

                        Peaking at the right time near the race date is an art and super hard.

                         

                        me - my week below. Everything going smoothly bar the stupid mistake of running up that hill today (just check the elevation gain column and you will spot it, I'm sure). It was supposed to be 75 minutes with 1 minute surges every 10 minutes.

                        I almost got the workout right except for the hill part where it was too steep going up it hurt my ankles and it was too uncomfortable going down I had to almost walk to avoid toppling ahead. Hopefully I don't pay too high for my deviation from the training plan, I was doing very well until today. 4 weeks to go until the Pisa Ten, which as the name suggests is a 10k race, October 11th. Of course I'll be trying to break my 10K PR of 38:12 which I ran on a time trial years ago, on that blessed fall of 2016.

                         

                        On the same day as the Pisa Half Marathon where my wife will try to break her HM PR from February.

                         

                        Weekly for period: From: 07/09/2020 To 13/09/2020

                        Date Name Distance
                        in km
                        Duration Avg Pace
                        per km
                        Elevation Gain
                        in m
                        07/09/2020 Morning Run 8.69 00:45:01 05:11 62
                        08/09/2020 2x (5' mod.hard 3'T 1'I 1'E) - all over the place 8.20 00:40:28 04:56 18
                        09/09/2020 Morning Run 8.79 00:45:00 05:07 51
                        10/09/2020 GPS gone wild! 9.34 00:45:00 04:49 30
                        12/09/2020 Morning Run 9.07 00:45:00 04:58 40
                        13/09/2020 Well that was a big mistake. Hopefully I don't pay too high for this 13.53 01:14:07 05:29 230

                        Total distance: 57.62km

                        PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Some 5K race Sep 6th.

                        Tool to generate Strava weekly

                        watsonc123


                          Flavio - my hill was much steeper than that, not that there were any surges for me.  I don't think it will be matter, it just was a different workout than planned.

                           

                          Steve - another thought is that you needed longer to warm up.  Maybe you cannot do much more formal warm-up, but you need your first 1 to 2km of the race to be much slower than your aim pace.  Maybe you need that first km to be 4:45km pace?  It's only 30s slower than your aim, so it's only 1.5 s per km to "catch up".

                          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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)

                            Flavio and Watson both your hill climbs look to be steeper than our local Mount Maunganui climb so I can relate !

                            50+ PBs5k 18:29 Tauranga Parkrun May18   

                            5k 18.29 Christchurch Parkrun July 20

                            10k 38.55 oct 19 strava run

                            Next race Mount Maunganui half 10k 31st Aug 2020

                            " If you don't use it you lose it but if you use it, it wears out.

                            Somewhere in between is about right "      

                             

                            Marky_Mark_17


                              Flavio - what the hell?! That hill climb is around 200m of elevation in 2km!  That is beyond brutal.  Run up that a few times and you'll be stronger than the Hulk.

                               

                              Watson - also what the hell?! That hill was even tougher than Flavio's.  I see Brian Garmonsway runs around there a bit, no surprise how he got good if he is smashing out hills like that.

                              5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                              HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                              Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                              Up next: Wairarapa Country Marathon, 11 Oct (I HOPE!!!!)

                              "CONSISTENCY IS KING"

                              SteveChCh


                              Hot Weather Complainer

                                Thanks for all the support and comments.  JMac, flavio and watson - all good suggestions that I'll include in the post-mortem with the coach.  flavio the answer to my last heart and lung check would be never...I'm willing to consider anything, but if there were underlying health issues, wouldn't they show up in training too?  JMac's idea of race anxiety may hold some weight, and it's something I've written off before.  I can't understand why even if I was nervous that I'd completely run out of gas much earlier than training runs where I've gone faster for longer?  But there is obviously something.

                                 

                                I think the last 2 races being 8 mini laps could be a factor.  It's not a fun way to race but perhaps I hate the laps because I felt so bad rather than the laps causing me to struggle in some way.

                                 

                                Next race is Queenstown in 2 months so I have plenty of time but I do know that going into that it will be hard not to be anxious.  Maybe with each "failure" the anxiety grows.  I do seem to be getting steadily worse, even though I have my longest and strongest training block behind me.

                                 

                                Weekly for period: From: 07/09/2020 To 13/09/2020

                                Date Name Distance
                                in km
                                Duration Avg Pace
                                per km
                                Elevation Gain
                                in m
                                07/09/2020 Warm up 0.46 00:02:49 06:07 0
                                07/09/2020 Easy 10km 10.05 00:47:31 04:44 9
                                09/09/2020 Warm up 0.46 00:03:07 06:47 0
                                09/09/2020 60 mins incl. 8 x 500 metres @ 4:10/km pace 13.04 01:01:22 04:42 11
                                10/09/2020 Warm up 0.46 00:02:46 06:01 0
                                10/09/2020 Easy 30 mins 6.44 00:30:25 04:43 2
                                12/09/2020 Warm up 0.45 00:02:59 06:38 0
                                12/09/2020 30 mins incl. 6 x 100m strides 6.39 00:30:09 04:43 5
                                13/09/2020 Warm up 1 0.68 00:04:21 06:24 0
                                13/09/2020 Warm up 2 0.30 00:01:38 05:27 0
                                13/09/2020 Warm up 3 0.30 00:01:15 04:10 0
                                13/09/2020 Warm up 4 0.18 00:00:58 05:22 0
                                13/09/2020 Cherry Blossom Half-Marathon 21.10 01:33:38 04:26 25

                                Total distance: 60.29km

                                PB:  Christchurch 2016 1:29.25

                                Recent Races:   Cherry Blossom Half-Marathon, September 13, 2020 1:33:38 Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                                2020 Planned Races:  Queenstown Half-Marathon, November 21