Sub 1:30 Half Marathon in 2020 (Read 577 times)

Running Problem


Problem Child

    Yeah I agree. Its easy to see by strava results if most are reading short.

    I think there's very few runners who take it as seriously as us lot. I mentioned to a few chatting after and they really didn't care.

    Unfortunately I wasn't up for 3.35/km pace even though I had a good last 5 x 1000s at 3.31/km.

    That likely my last 5k this year.

    I've run 18.29, 18.25, and short on what was probably going to be 18.20.

    Baby steps of progress 

     

    I think this is true and the REALLY sad part is the folks who want the most accurate race don’t seem to volunteer or organize races often enough to set a new standard. I do agree a respectable race organization should have a measured 5k and this year my town was set to have a new RD put on three races. They’re runners so I was looking forwards to the GPS measured half marathon.

    2020 Goal: Figure out the problem.

    darkwave


    Mother of Cats

      Congrats, Piwi.  Progress is progress, and baby steps are better than no steps.  

       

      For me, running is still off the table, so this week I tried to figure out what and how much I could do in the pool without aggravating the hamstring or the hernia.  My infection seems to be hanging around despite antibiotics, as my RHR is 5-10 bpm over normal and my swims seemed harder than they should have considering that they were less than half the distance of my hour-plus swim two weeks ago.  If all goes well, I’ll try to build up to 45-60 minutes of swimming or pool running 5x/week while I continue my PT sessions & exercises.

       

      Sun - off

      Mon - 0.1 miles attempt to jog, glute said no

      Tues - 30 minutes pool running (more like pool jogging)

      Weds - PT session including 5 minutes exercise bike

      Thurs - 21 minutes swimming

      Fri - 40 minutes pool running

      Sat - 26 minutes swimming



       

      Agreed with the comments to Piwi.  And I'm really sorry you're dealing with all this.

       

      Do you have a pull-buoy?  That might enable you to do a bit more swimming without aggravating either injury.

       

      Measured courses: like Jmac, we have a lot of certified courses around here, so it's not unusual for even a low key race to be on a certified course.  However, all of our parkruns are not certified, and I think that's at least partially intentional, in keeping with the informal spirit of parkrun.

       

       

      On an unrelated note, hopefully this comment by Des Linden is funny regardless of one's political preferences:

       

      Did Kamala Harris just find out she’s the first female US Vice President while on a run? https://t.co/qzNXpCSM5O

      — Jonathan Gault (@jgault13) November 7, 2020

      Won the VP but lost the Strava segment...*smh*

      — des_linden (@des_linden) November 7, 2020

      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.

      Marky_Mark_17


        Not much to say about my week.  Took Mon and Tues off with a cold.  Went for a run Wed and felt terrible.  Took Thurs off and went to the doctor.  Got antibiotics for sinus infection.  Slowly improving Sat and Sunday.  I think my body was telling me it still wasn't over the marathon and I just needed to back off some more.  The weird niggles now seem to have mostly disappeared as well.

         

        Should be back to normal this week I think - got 3 weeks to punch out some decent training so this half at the end of the month isn't a total bust - although I think with that extended marathon platform there should still be a bit to work with.

         

        It's another reminder that there'll be no more marathons for me.  Running is too important to me!  Many of my runs over the last month have been tough and joyless and that's not why I do this.

         

        Weekly for period: From: 02/11/2020 To 08/11/2020

        Date Name Distance
        in km
        Duration Avg Pace
        per km
        Elevation Gain
        in m
        04/11/2020 Humid suckage with the remnants of a cold 11.02 00:51:07 04:38 97
        06/11/2020 Brave New World 11.56 00:51:30 04:27 57
        07/11/2020 Gently bently 12.25 00:48:33 03:58 23
        08/11/2020 Sunday cruise 15.50 01:11:36 04:37 200

        Total distance: 50.34km

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

        HM: 1:10:46 (Nov-19) | FM: 2:41:41 (Oct-20)

        Last race: Wairarapa Country Marathon, 11 Oct, 2:41:41 (PB)

        Up next: Mt. Maunganui Half Marathon, 28 Nov (I HOPE!)

        "CONSISTENCY IS KING"

          James all the best.

           

          Mark your immunity could be low after the marathon too.

           

          I had a low week after the 11km race last week and because of the 5k ( 4.95  k ) yesterday.

          Slight strain in my upper calf but is fine after my recovery jog with Steve.

          Great to catch up with Steve this morning even though it was cold wet and windy.

          Weekly for period: From: 02/11/2020 To 08/11/2020

          Date Name Distance
          in km
          Duration Avg Pace
          per km
          Elevation Gain
          in m
          02/11/2020 Morning Run 9.02 00:47:15 05:14 6
          03/11/2020 Morning Run 14.02 01:12:26 05:10 7
          04/11/2020 Morning Run with Tim W 10.00 01:04:09 06:25 296
          05/11/2020 Morning Run 8.01 00:40:45 05:05 5
          07/11/2020 Morning Run 2.06 00:10:25 05:03 0
          07/11/2020 Christchurch parkrun 4.95 00:18:06 03:39 5
          07/11/2020 Recovery jog with Steve 10.32 01:03:16 06:08 8

          Total distance: 58.38km

          50+ PBs -  

          5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

          10k 38.55 oct 19 strava run

          Next races

          Mount Maunganui half 10k 28th nov 2020

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

          Somewhere in between is about right "      

           

          flavio1980


          King of pastries

            Keen - have you tried the Escalante racer? Those are wide just fine.

             

            Piwi - awesome at the park run, now just take some time to let the well fill up again.

            You’ve been very consistent and a sub 18 is down the line so long as you keep that. You might have spent some of the well on that 5x1000 workout, dunno.

             

            Steve - Jack’s line about only needing to be stronger than the child is first page worthy, just saying haha.

             

            James - get well!

             

            DW - that dig by Des is hilarious. People should be able to laugh at jokes despite their political preferences. I saw a meme floating around about how presidents age with before/after pictures that was so funny.

             

            me - my week below. Lots of easy runs for recovery. I've chosen to run a lot of these at the part next to my place, which has some rolling terrain, good for gaining strength. I intended on doing that again today, but after half an hour of dodging tons of dogs of the leash, I just said "fuck it" and got out of there. 4 hours of running, 3 sessions of strength training 30 to 45 minutes each.

             

            Weekly for period: From: 02/11/2020 To 08/11/2020

            Date Name Distance
            in km
            Duration Avg Pace
            per km
            Elevation Gain
            in m
            03/11/2020 Morning Run 5.81 00:30:02 05:10 23
            04/11/2020 Morning Run 8.24 00:40:00 04:51 30
            05/11/2020 Morning Run 7.81 00:40:03 05:08 44
            06/11/2020 Morning Run 5.69 00:29:49 05:14 9
            07/11/2020 Morning Run 7.82 00:40:01 05:07 46
            08/11/2020 Morning Run 11.93 01:00:00 05:02 73

            Total distance: 47.30km

            PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

            Up next: Some half marathon race early march 2021

            Tool to generate Strava weekly

            JamesD


            JamesD

               

               

              Do you have a pull-buoy?  That might enable you to do a bit more swimming without aggravating either injury.

               

               

              No, but the way I do most of my swimming may have a similar benefit.  I swim 3 of every 4 (or 4 of every 5 if I'm in better shape) lengths with an arms-only crawl, trailing my legs behind me; that seems like it's how one swims with a pull-buoy, and I don't need, the flotation help.  The recovery length is a modified backstroke where I'm gently kicking and pushing back with my arms.  I think the backstroke helps to vary the stress on my arms, and it works my legs just a little.  Haven't noticed any additional strain on the hernia yet from swimming, but so far I'm only doing about half the volume I want to reach after a while.  My glute got sore near the end of my pool runs this week, though.

              Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

              Re-revised 2020 Goals:  35+ mpw (maybe), 5K<19:30 (no); Mile<5:40 (yes), no injuries (no)

                Last run in Christchurch this morning perfect running conditions.

                I looked at my 5k strava track map

                https://www.strava.com/activities/4298513907

                 

                on satellite view and my GPS does cut corners badly in areas. I noticed one apple watches users track which measured long went way out of Hagley Park and onto the road 

                50+ PBs -  

                5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                10k 38.55 oct 19 strava run

                Next races

                Mount Maunganui half 10k 28th nov 2020

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

                Somewhere in between is about right "      

                 

                SteveChCh


                Hot Weather Complainer

                  Quick post before heading into a week long workshop....

                   

                  Good week for me - managed some achilles pain and missed a run on Friday and shortened Thursday.  This was due to be my biggest week ever (breaking the record set last week) but I'm okay coming out in one piece.  Saturday was great and a big confidence booster.

                   

                  piwi - I think that looks like you did run 5km

                   

                  Weekly for period: From: 02/11/2020 To 08/11/2020

                  Date Name Distance
                  in km
                  Duration Avg Pace
                  per km
                  Elevation Gain
                  in m
                  02/11/2020 Warm up 0.47 00:02:53 06:08 0
                  02/11/2020 70 mins easy pace 14.85 01:10:30 04:45 13
                  04/11/2020 Warm up 0.51 00:02:59 05:51 0
                  04/11/2020 16km incl. 10 x 2 mins @ 3:50/km 16.02 01:14:00 04:37 7
                  05/11/2020 Warm up 0.45 00:02:56 06:31 0
                  05/11/2020 Recovery jog 6.65 00:36:02 05:25 2
                  07/11/2020 Warm up 0.51 00:03:05 06:03 0
                  07/11/2020 24km incl. 2 x 4km @ 4:20/km 24.14 01:50:59 04:36 13
                  08/11/2020 Antarctic recovery jog with piwi 9.22 00:54:17 05:53 5

                  Total distance: 72.83km

                  PB:  Christchurch 2016 1:29.25

                  Recent Races:    Queenstown Half-Marathon November 21, 2020 1:35.11 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 

                  Plan for 2021:  Christchurch Motorway Half-Marathon February 28 (tempo/training run), Christchurch Marathon April 11, South Island Half-Marathon August 1, Queenstown Half-Marathon November 20

                  darkwave


                  Mother of Cats

                    Marky_Mark - that's always been my biggest dislike of marathons - they have so much cost in terms of both training investment and recovery.

                     

                    Piwi - I laughed at the 4.95K reference.  And yes, Strava maps will drive you mad.

                     

                    Steve - good job on Saturday, and good judgment.  And good that you and Piwi got together.

                     

                    ****

                     

                    56 miles, 1000 yards swimming and 3 hours of pool-running
                    M: 50 minutes pool-running and upper body weights/core.
                    T: 12.5 miles easy (8:53), plus drills and four hill strides, plus streaming yoga.
                    W: 14 miles, including a 4 mile tempo in 26:25 (6:42/6:38/6:35/6:30); followed by 10x30 hard, 60 easy. Followed with leg strengthwork and 500 yards recovery swimming.
                    Th: 50 minutes pool-running and upper body weights/core.
                    F: 12.5 miles very easy (8:57) plus drills and four strides, followed by streaming yoga and 30 minutes pool-running
                    Sa: 17 miles, including a workout of 4 miles, 3 miles, 2 miles, 1 mile at marathon effort with 1 mile float. Splits were:
                    4 miles in 27:34 (7:01/6:53/6:53/6:47 - 6:54 pace); 7:42 float;
                    3 miles in 20:15 (6:47/6:47/6:41 - 6:45 pace); 7:45 float;
                    2 miles in 13:27 (6:44/6:43 - 6:44 pace); 7:51 float;
                    1 mile in 6:36 (a bit harder than marathon effort)
                    Followed with streaming yoga, leg strengthwork, and 500 yards recovery swimming
                    Su: Streaming yoga and 50 minutes of pool-running.

                     

                    I was happy with this week - more progress.  I found Saturday's splits surprising, as I do not think I am in that type of fitness.  Perhaps the footpod is not as accurate as I think?

                     

                    And Flavio - yes, I am considering another watch.  This watch (a 735) was a replacement for my 935, which died a few months ago.  The 935 was great - GPS was reliable when given a fair shot (i.e. straight line running without tall buildings).  However, it had a few bells an whistles that I didn't think I needed and the 735 was considerably cheaper.  I love how the 735 feels on my wrist, but between the GPS/ANT+ issues and battery life that's a bit shorter than I would like, I think I need another watch (I'll relegate the 735 to be my emergency back-up).    I'm just waiting until the "Black Friday" sales in late November in the US, when I may get a solid deal on a new watch.

                    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.

                      Darkwave thanks for allowing me into your strava 

                      Now I can follow your progress better.

                       

                      Steve that Saturday workout you did was awesome.

                      Thanks for the recovery run and good company.

                      I had a nice run this morning round Hagley then we went back later so my wife and daughters could rollerskate around while my son and I hooned around on Lime scooters. Just at airport now heading home.

                       

                      Flavio i don't have too many excuses except for arriving late at our accommodation Friday night tired and hungry with 2 grumpy teenagers. We were all ready to kill each other  by then. A bad night sleep to top it off and then up early to run at 5k pace 

                      50+ PBs -  

                      5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                      10k 38.55 oct 19 strava run

                      Next races

                      Mount Maunganui half 10k 28th nov 2020

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

                      Somewhere in between is about right "      

                       

                      SteveChCh


                      Hot Weather Complainer

                        piwi - Great to see you again - hope you enjoyed your weekend despite Christchurch turning on the worst weekend of weather all year.

                         

                        I've updated the front page and given you a PR.  I think we can all agree that even if it was short it counts?  If we add 50 metres it makes the time about 18:17.

                        PB:  Christchurch 2016 1:29.25

                        Recent Races:    Queenstown Half-Marathon November 21, 2020 1:35.11 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 

                        Plan for 2021:  Christchurch Motorway Half-Marathon February 28 (tempo/training run), Christchurch Marathon April 11, South Island Half-Marathon August 1, Queenstown Half-Marathon November 20

                          Aw cheers Steve. I don't think it will be Jmac official though and I'm ok with that. I'm sure I can get it again next time on my home course.

                           

                          Bit of drama on the plane home. A dude on late while we were about to leave was nutting off and shouting out F bombs etc. He was arguing with the air hostess and was clearly stressed. It looked like he would have to be taken away but finally calmed down and sat in the seat in front of me.

                          The lady next to him was freaked out though and started to get up to move. I could kinda see what was happening so offered to swap seats. I shook his hand and got talking to him and calmed him down. He thanked me later and the lady hugged me outside the airport 

                          Ah what a feel good story

                          50+ PBs -  

                          5k 18.25 Tauranga Parkrun  Sept 20      81.36 % age grade

                          10k 38.55 oct 19 strava run

                          Next races

                          Mount Maunganui half 10k 28th nov 2020

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

                          Somewhere in between is about right "      

                           

                          flavio1980


                          King of pastries

                            Nice one, Piwi the pacifier

                             

                            Piwi - I've been thinking a lot lately about peaking and arriving fresh at race day.

                            I've noticed that I was primed for a good race for my 5k back in September 6th. A month later I was again primed for fast running on my 10k race October 11th.

                            When I got to the 5k time trial I was not feeling the same. I'm not sure if I had spent all my good chips on those 2 races or if 3 weeks was just too short of a recovery between races.

                            It seems to me that you gain fitness with proper training, but as you taper down you actually lose a bit of fitness, which is a very small price to pay to arrive fresh to race day. However, there's the recovery weeks and those also should impact your fitness a bit due to the lack of workouts. With 3 weeks in between races, I've used one week in recovery, one week of actual training and one week in taper again.

                            There's also the fact that we can't keep improving our fitness by just going up and up and never resting. Eventually the well will dry up.

                            That's exactly what I felt during this latest time trial, that the well was not filled up anymore, I was not as bouncy as I was before the other races.

                            All of this to say that maybe you had a slightly off day or maybe you spent the well during that workout, or maybe you now need to use a 6x1000 workout to gauge your fitness.

                             

                            Steve - you've been well behaved lately for a hot weather complainer 

                            PRs: 1500m 4:54 (2019) 3K 10:34 (2019) 5K 18:02 (2020) 9.86K 36:40 (2020) HM 1:23:30 (2020)

                            Up next: Some half marathon race early march 2021

                            Tool to generate Strava weekly

                            Running Problem


                            Problem Child

                              I had such high hopes for my first week of "5k training" that was derailed by a family member asking to use my camp trailer, me spending 2 days to finish a project I should have done months ago for it, and then getting told Saturday morning on my long run the 3 weeks he initialy told me he would use it to live in to save money (which changed to 10 days 2 days later) was not going to be required because he's leaving in 2 days. Fun times. I think next time I might just ask a lot more questions up front.

                               

                              My Week:

                              M: 6.1

                              Tu: 2 x (8x200R, 200 jog) with 800m jog inbetween sets. Averaged right around 45 seconds. Didn't feel as hard as I'd expect for R paced work (anaerobic fitness being the goal) and I needed to slow down frequently. I kept telling myself to "run where I'm at, not where I want to be" which I learned here previously.

                              W: 6.25 Easy

                              Th: Off Trailer work

                              F: Off. finish trailer work

                              Sa: 11.40 miles

                              Su: 9.88 miles

                               

                              43.54 miles (70.07 km) for the week. I was kind of looking forward to the scheduled Friday R paced work. Moving forward with this week. Should be fun trying to fit it all in, and deal with the winter temperatures. Highs of 30s this week.

                              2020 Goal: Figure out the problem.

                              darkwave


                              Mother of Cats

                                 

                                Piwi - I've been thinking a lot lately about peaking and arriving fresh at race day.

                                 

                                Letsrun had a story about the 400m runner Karsten Warholm. Apparently he and his coach have three goals for each race:  be fit, be fresh, don't eff it up.

                                 

                                That's a beautiful way to describe peaking...

                                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.