Forums >Racing>Sub 1:30 Half Marathon in 2020
I guess I'll just do a Marky_Mark and keep training not knowing if I'll actually race.
Heh, in hindsight I really should've given myself a down week or two over that stretch, rather than training, training and more training.
Had a reasonable track workout this morning, still not quite 100% but vastly better than most sessions over the past week.
Josh - welcome, I'm sure I remember your handle from the old RWOL forums. Many of us migrated here after RWOL's forums shut down.
Zebano - for me normally it's the day immediately after. When I'm in my normal training groove (i.e. not big marathon volumes), I'm generally good to go again 2 days after a big workout, assuming the day in between is easy or rest.
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"
Josh, Welcome!!
Piwi - In 7 years of running I've never had DOMs . It's always I finish the workout and I know my legs are sore/tired already, there's just never been a delay .
Mark - glad you're starting to feel better. It turns out a marathon is a lot of stress. =)
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
Zebano thats interesting. Surely you get it in the days after a race ? My quads are usually trashed in the days after a half or full.
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 "
My week done. Long run today was tough. I advertised for a longrun on Facebook group for 4.30/km but we were hitting 4.20s. Other 2 guys are fast ex 2.13 marathon and ex 8 min 3000m runners.
Part of TLC
Piwi, Watson, Mark, Zebano – Thanks.
Piwi – Some days it's niggles, some days it's more on the painful side, but if I avoid jumping, sprinting, and running up extreme gradients I can handle it. It all started with IAT a few years ago, and that was really a pain in the back. But since I got rid of that I keep on running, because that's what keeps me sane.
Nice pace on your LR, especially considering the elevation gain. Some people might even consider it to be a little on the fast side
Watson – I will. I do not yet have a log on RA, so I'll have to prepare some datapoints, which might take a day or two. Hint: I'd like to average 70+ kpw again some day, but right now I don't.
Don't hurry - next AG will start 2026
Piwi - nice week you beat me again haha.
Me - felt a lot better at the end of the week. Managed a semi-respectable track session yesterday, the legs are still not quite there but it was a vast improvement on how I felt mid-week. Today's long-ish run wasn't too bad either. Probably leaning towards running road champs in two weeks after all now - lucky to have the opportunity to race even if I'm not 100% sure what sort of condition I'll be in.
Mark good to see you are recovering. Are those road champs in Tauranga.
Josh yes for sure my long run was too fast. I feel trashed now.
Speaking of DOMS I had them from my vo2max on Friday so my calves were sore at the start of my long-run and there will be DOMS on DOMS now
Nope, Auckland. Entries looking pretty soft so far. It's the weekend after Auckland Marathon so not expecting there'll be a great turnout this year.
Intl. correspondent
Josh - welcome aboard!
me - first time ever I did back to back workouts with the cruise intervals yesterday and a long run today. A good week, I was definitely feeling lighter and stronger by the end of the week.
Into a taper week now and hoping the legs will be ready for fast running next Sunday.
This race will be 6 laps of 830 meters roughly, meaning I'll have to overpass possibly a lot of people on "lane 2". Hopefully that does not extend the total distance too much.
Also can we take a moment to marvel at my incredible ability to analyze things. First I said that once New Zealand hit community spread it was game over. Then a couple of weeks back I said Italy didn't have many covid cases because everyone already had it
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
Mother of Cats
We'll call you Fauci part 2..
Josh Wolf - Welcome!
Marky_Mark - I'm late, but it takes me a long time to get a marathon completely out of of my legs. I'd say a minimum of 10-12 weeks before I'm ready to race at the level I was just before the marathon. It also takes me a good 2 weeks to get a half-marathon completely behind me. But I think I'm also an outlier in how slow I recover.
My week:
65 miles, 1000 yards swimming and 3:30 hours of pool-runningM: 50 minutes pool-running and upper body weights/core.T: 13 miles, including a track workout of 1600, 4x800, 2x200 in 6:34, 3:10, 3:08, 3:08, 3:04, 41 and 41. 5:17 recovery after the 1600; 2:5x recovery after the 800s; full recovery for the 200s. Followed with leg strengthwork, streaming yoga, and 500 yards recovery swimming.W: 12 miles very easy (9:23), streaming yoga, and 30 minutes of pool-runningTh: 50 minutes pool-running and upper body weights/core.F: 12 miles, including a workout of 2 miles, 1 mile with 3 minute recovery (6:36/6:40 and then 6:45); followed by 6x90 seconds tempo effort/30 seconds easy plus 10x30 seconds hard 60 seconds easy. Followed with leg strengthwork and 500 yards recovery swimming.Sa: 12 miles easy (9:07), followed by streaming yoga and 30 minutes pool-running.Su: 15 miles progressive, split as first 5 averaging 9:25, next 5 averaging 7:56, next 5 averaging 6:59, plus a mile cooldown. Followed with streaming yoga, leg strengthwork, and 50 minutes pool-running.
Still rebuilding. I started a hair too fast and blew myself up on Friday (that workout was SUPPOSED to be 2x2 miles), but other than that was happy with this week.
I've started adding in an extra half-hour of pool-running on Wednesday and Saturday to try to build up my volume some more as I look towards a hopeful January marathon (Louisiana).
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.
Solid week tired but not overly so. Being an introvert, I naturally ran 4 runs with people lol. It was nice to catchup and for all but one day made keeping easy efforts trivial.
Mon 80 min trail run easy, 30 min swim
Tue 7.6 mi as 20 min warmup, 1.88 @ tempo effort (7:00/mi) + 4x 35-40 sec hill + .88 mi uphill @ 5k effort 6:52 / mi). Weights, 75 min easy bike.
Wed 55 min easy w 4 strides
Thur 12.4 as 6 up 7xmin "smooth" / min easy + :90 uphill, 20 min easy + :90 segment hard + 10 min easy + 20 min hilly singletrac @ tempo effort . PM - abbreviated weights
Friday 15 min swim, 40 min easy run w/ 6 strides
Sat 17 miles of trail! First long run in ages and all but the last 2 miles stayed solidly in zone 2 despite hills. + crappy 5 min weights
Sun easy 40 min w/ 4 strides, 15 min easy swim.
Running - 60.5 miles / 9:41
Swimming - 1:18
Cycling / Spinning - 1:15
(body)Weights - 41 min
13:05
I'm back on track to run 2000 miles this year.
absolutely, it's the delayed part that's not there. They're sore immediately following the race and continue to be sore for a few days.
3:30 / KM ??? 0= Heck of a workout!
JamesD
darkwave - I read part of your crosstraining as "screaming yoga," which seems like something that shouldn't be a thing but probably is somewhere.
Not a great week for me. After my upper hamstring tendinopathy and other issues got worse in the middle of the week, I saw a doctor Thursday and a PT Friday. The PT dry needled my hamstring & glute and gave me some stretches. He wants me not to run unless the glute isn’t sore, and then try a run-walk approach for a while. Swimming is ok. That seems doable for a while, but the other issue is that the doctor also believes I have a hernia and has referred me to a specialist. He’s not entirely sure, but the way I’ve been feeling the last few days, I can believe it. I imagine that will put me out for a while; so much for being on track to average 40 mpw this year. Son says I’m just jealous of his getting attention for his appendectomy. Wife hopes she’s not next.
Sun - 7.7 miles easy
Mon - 9.1 miles easy
Tues - 64 minutes swimming
Weds - 9.1 easy, glutes felt more sore
Thurs - 1.5 slow, stopped b/c glutes were sore & not improving
Fri/Sat - off, not even swimming
Total - 27.4 miles
12/26/52-week averages - 35/41/39 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
Mark, Piwi, Flavio, Darkwave - nice weeks.
Flavio - at the time I thought you were very optimistic re Italy.
James - good luck re hamstring and hernia. Essentially the hernia.
And I am injured.
Last nights run (not on Strava yet) had a crash.
14km in with 4km to go, I clipped my foot on raised concrete and fell quick and hard. Landed mainly on head, shoulder and elbow. On impact I immediately assumed I would have broken something as I hit really hard.
Got up, thought I might be lucky and ran home with limited right arm movement and a bit of blood.
This morning, really immobile elbow and shoulder. Now at hospital, waiting for x-ray, probably just very deep joint bruising, but will find out soon.
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 sounds nasty. At least not a leg injury !
Damn James keep us posted.
Zebano i remember with both my marathons hobbling back to my hotel.
Darkwave nice week you are getting some good volume in.
Flavio im excited to see you smash the 18 min barrier.
Do you guys ever get the light headedness if you stand up too fast after sitting for a while ?
I get it sometimes. Seems common in endurance athletes something to do with all that blood we have.
My wife rolls her eyes when she catches me stumbling back down before I fall over