Sub 1:30 Half Marathon in 2020 (Read 618 times)

zebano


    Piwi - from everything I've read, what you eat the night before doesn't have much to do with your glycogen stores on race day (unless you do something stupid like eat no-carbs). Carb loading starts a little further out than that. The primary point of the meal the night before is to eat something that doesn't upset your body the next day.

    1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

    watsonc123


       

      But seriously snow is a possibility. The final of the national (field) hockey competition got snowed out in Wellington in late September one year.

       

      That was August 2012.

      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


        That's practically pre-history!

        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

        watsonc123


          My mistake:

           

          August 2011

          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 good point. I know with my last full I was carbo loading from 3 days out. I probably over did it but never hit the wall 

             

            Ok I'm off for 18 minutes and 29 secs of pain.

            Report back soon.

            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 "      

             

            flavio80


            Intl. correspondent

              Piwi - go get it!

               

              Zeb - how's it going, feeling better?

              PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

              Up next: no idea

              Tool to generate Strava weekly

              SteveChCh


              Hot Weather Complainer

                Good luck piwi and Watson.

                 

                Having lived in Wellington for a couple of years, my fingers are crossed for the weather forecast Mark. You’ve earned a bit of luck but given your pessimism, any good weather will be a bonus. Hopefully you don’t get the dreaded NW severe gales. Best option is a southerly storm 2 days before the race, dying out to perfect cool conditions

                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

                Selwyn Marathon June 2, 2024

                Dunedin Half Marathon September 15, 2024

                JamesD


                JamesD

                  Good luck, Watson!

                   

                  Hope it went well, Piwi!

                   

                  My legs still feel tired, though my lungs seem fine.  Pace was slower than usual this week on easy and recovery runs, around 9:00 and 9:10/mile, respectively.  Heartbeat is normal, though, so I don’t think I’m overtrained.  I limited my Sunday workout to 5x800 @ ~3K pace, rather than my usual 5x1200.  My last two 800s were a couple of seconds faster than the first three, which was a good sign.  I finally got to use the Gore R7 rain jacket I bought in April; until Thursday, every time it had rained since then had been in the afternoon (I run in the AM) or on an off day.  I liked the jacket.  Taking Saturday entirely off, then I’ll do another HMP goal pace workout Sunday and then have a down week.  

                   

                  Sun - 5.85 track miles including 5x800 @ 3:01 w/2:45 rest

                  Mon - 7.6 recovery slow

                  Tues - 10.6 easy

                  Weds - 45 minutes swimming

                  Thurs - 12.1 miles easy, rain last 3 miles

                  Fri - 6.2 recovery very slow

                  Sat - off

                   

                  Total - about 42.3 miles

                  12/26/52-week averages - 41/41/39 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

                    Thanks for the additional feedback about recovery from half marathons.  I clearly had no business doing a hard 10K tempo run just 5 days after my half marathon.  I consulted my Run Less, Run Faster book and it also said that two weeks after a half should be taken on the easy side.  I guess I forgot that part when I first read it.

                     

                    Interestingly, I checked its tables on comparative times with distances and for my 5K race time, the table said that a comparable half marathon time would be 1:34:15.  No doubt that hard tempo I did two days before did detract from my performance.  It's making me consider trying to race the distance again before winter sets in.  I'll see how my body feel over the next few weeks.

                     

                    I ran 8 miles today but tried to really take it easy.  My overall pace was 8:50 and I did the first half at a 9:09 pace.  I could still tell that I'm not back to normal but didn't feel terrible either.  I'll also take my next run easy and then see where I'm at.

                    Personal Records:

                    5K - 20:07 ran in September 2021 (The second half split during the 10K run listed below.)

                    10K - 41:10 ran in September 2021

                    8 miles - 56:15 ran in November 2021

                    Half Marathon - 1:39:06 ran in September 2020

                    Marky_Mark_17


                      Good luck piwi and Watson.

                       

                      Having lived in Wellington for a couple of years, my fingers are crossed for the weather forecast Mark. You’ve earned a bit of luck but given your pessimism, any good weather will be a bonus. Hopefully you don’t get the dreaded NW severe gales. Best option is a southerly storm 2 days before the race, dying out to perfect cool conditions

                       

                      It will be what it will be.  Can't control the weather, just have to deal with it!

                       

                      James - are you broadcasting your weekly from the future again?  You have had nice steady mileage lately, hoping you can get a race in sometime soon.

                      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: Maraetai HM, 10 Mar, DNF

                      Up next: Waterfront HM, 7 Apr

                      "CONSISTENCY IS KING"

                      JamesD


                      JamesD

                         

                        James - are you broadcasting your weekly from the future again?  You have had nice steady mileage lately, hoping you can get a race in sometime soon.

                         

                        Well, I consider my weeks to be Sunday-Saturday rather than Monday-Sunday, and Saturday's going to be an off day with no swimming either, so my week was done as of Friday morning our time.

                         

                        With a 5K five weeks ago and another one definitely planned for 8 weeks from now with a possibility of another before then, I'm not feeling too race-deprived yet.  Planning to keep doing half goal-pace work for a while to build up my strength.

                        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

                          Ok back now it went pretty good.

                           

                          I got there and did a 4km warmup on the course in my Nike Pegasus. I then changed into my Takumi Sens for the race. I'm sure I was the only runner who took it seriously enough to do this .

                           

                          Today was the first Parkrun for a few weeks since we came out of lockdown again. The Rotorua marathon is on this morning so faster runners may have been there. There was still a good crowd of around 100.

                          Weather was perfect cool and still. I opted for a singlet as the sun was beaming down and warming up the day quickly.

                          The course is 1.6kms on a wooden boardwalk with criss cross plastic on top, a bit slippery as it was in the damp shade. Then the rest of the course is gravel and quite rutty to be honest. Its definitely nothing compared to the beautiful Hagley Park with its asphalt pathways in Christchurch where I ran my last Parkrun.

                          And last moan about the course is the start/finish is now up and over a steep stop bank so a couple secs lost each way there I think.

                           

                           

                          Km 1- 3.34

                           

                          Anyway off we went up over the stopbank and down onto the boardwalk. I settled into 2nd behind a young guy and another guy hung with us in 3rd. Aiming for 3.35 here so about perfect.

                           

                          Km2- 3.37

                           

                          The 1st place guy was coughing every so often and I caught him and passed about 1.5kms in. 3.37 for this km happy with that as I was aiming for 3.40 at worst.

                           

                          Km 3- 3.37

                           

                          On my own now after gapping the others I got to the 180 degree turnaround and headed for home. 3.37 km again perfect.

                           

                          Km 4- 3.44

                           

                          Starting to struggle now and the pace is slipping. I'm getting encouragement as I pass the other runners but  my pace is down to 3.44.

                           

                          Km5- 3.44

                           

                          Last km and I cant find a kick. I battle back down the boardwalk and almost walk up the steep stop bank hill over the finish line.

                           

                          Final time ? Not entirely sure until they put up results but its between 18.14 and 18.26.

                           

                          A new 50+ PB at least and an improvement on Christchurch on a tougher course 

                          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 "      

                           

                            .

                             

                            Final time ? Not entirely sure until they put up results but its between 18.14 and 18.26.

                             

                            A new 50+ PB at least and an improvement on Christchurch on a tougher course 

                             

                            Nice going!  It's so inspirational to see such fast times over 50.

                            Personal Records:

                            5K - 20:07 ran in September 2021 (The second half split during the 10K run listed below.)

                            10K - 41:10 ran in September 2021

                            8 miles - 56:15 ran in November 2021

                            Half Marathon - 1:39:06 ran in September 2020

                            watsonc123


                              Piwi - that's a very nice 5k.

                               

                              James - nice week.

                               

                              Tough course today, harder than I expected, and I knew it was a hard course. Unofficial gun time 1:36:37

                              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

                              watsonc123


                                And of course my GPS had it short

                                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