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

    Zebano we do everything right here like using metric and driving on the left 

     

    Jmac Kiwi birds are nocturnal so never see their shadows 

     

    Mark thats great have a fast race.

    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

      zebano - Ha!  Not everything on the Simpsons is true though (I actually looked it up about 20 years ago...)

      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

      JMac11


      Taper Czar

        Done with my week, in before the Kiwis. USA! USA! USA!

         

        Happy with my week. The 6x1200 was tough, but hit exactly the VDOT pace I need for a 16:30 (Daniels prescribes slightly faster than 5K pace for these workouts). The workout the next day was supposed to be 3T at the end, but my legs were so cooked I decided to end it early, as we always prescribe on this board. My rule is always this: don't let the mental pain stop you from running, but if you're off pace by more than 1 VDOT (which is 5 seconds per mile), it's time to shut it down.

         

        Taking a few days off here for a small trip, but also can use the rest for all my aching injuries, especially the sports hernia, which is not getting better. Next week will be just a sharpening week, and then my 5K the week after. I feel good about getting a PR as long as conditions are good for the time trial.

         

        Weekly for period: From: 11/09/2020 To 11/15/2020

        Date Name Distance
        in mi
        Duration Avg Pace
        per mi
        Elevation Gain
        in ft
        11/09/2020 6x1200 (3:16 per KM) 9.96 01:14:04 07:26 272
        11/10/2020 3T + 4x200 + 2T 10.52 01:20:54 07:41 315
        11/11/2020 Afternoon Run 8.23 01:04:38 07:51 331
        11/12/2020 Evening Run 8.32 01:05:48 07:55 331
        11/13/2020 Afternoon Run 15.90 02:02:18 07:42 289

        Total distance: 52.94mi

        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 

          Jmac USA 1 NZ 0 

           

          You sound beat up ! Get better soon.

           

          I currently have manflu so my week is finishing poorly.

          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 "      

           

          Marky_Mark_17


            Ran 9:32 in the 3000m, was warm and windy. Not bad all things considering, died a bit on the last lap but given how little decent training I’ve had over the last 4 weeks and being sick over the last 2 weeks I was fairly happy. Good marker to work from.

            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"

            JamesD


            JamesD

              Good job, Mark.

               

              I was able to pool run & swim a little longer this week, but running is still off the table.  My heart rate only seems to get to 100-105 bpm for the pool running, while it’s around 120 for the swimming, so they’re definitely two different types of workouts as well as putting different stresses on my arms & legs.

               

              Sun - off

              Mon - 26 minutes swimming

              Tues - 50 minutes pool running, glute sore last ~7 minutes

              Weds - off, PT session

              Thurs - 32 minutes swimming

              Fri - 52 minutes pool running, glute less sore

              Sat - 32 minutes swimming, 15 pool running

               

              Total - 90 minutes swimming, 117 minutes pool running



              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)

                Mark nice. 9.30 was what you thought beforehand too.

                I notice your GPS read 3.27 kms. I haven't tried my current GPS on the track but one of my old ones would have been over distance by 100m every 5000m.

                 

                James good to see the crosstraining from you.

                 

                My week below interrupted by manflu although I managed to do a long-run today at a slower pace.

                 

                Weekly for period: From: 09/11/2020 To 15/11/2020

                Date Name Distance
                in km
                Duration Avg Pace
                per km
                Elevation Gain
                in m
                09/11/2020 Morning Run 12.02 00:56:14 04:41 6
                09/11/2020 Jog with Grayson on 2 beers and food 6.21 00:29:52 04:49 2
                10/11/2020 Lunch Run 10.01 00:49:39 04:58 6
                11/11/2020 Morning Run 10.01 00:49:12 04:55 5
                12/11/2020 Life's a beach ⛱ 10.03 00:50:36 05:03 30
                15/11/2020 Manflu run 20.01 01:42:40 05:08 18

                Total distance: 68.29km

                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 "      

                 

                watsonc123


                  Mark - nice race.  Did your sickness effect your race?

                   

                  Piwi - nice week.

                  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)

                  watsonc123


                    James - also good week swimming. How is the injury?  I have forgotten, is it a hernia?

                     

                    Jmac - nice week too.

                     

                    Re GPS and track.  It is the only place my GPS distance is longer than my true distance.

                    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)

                    JamesD


                    JamesD

                      James - also good week swimming. How is the injury?  I have forgotten, is it a hernia?

                       

                       

                      I had a triple whammy - upper hamstring tendinosis (which I had two years ago and was only about 98% healed), a hernia, and a "lower abdominal" infection.  Antibiotics seem to have taken care of the infection (and my HR is back to normal, which is a good sign), but I still have some discomfort from the hernia, and the glute is sore more days than not.  The PT wants me to try a very gentle run, maybe 60 seconds jogging/60 walking, so I'll see how that goes tomorrow, which is a scheduled off day from the pool anyway.

                      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)

                      Marky_Mark_17


                        Watson - yeah I didn't directly feel the effects but I did get a bit of a stitch on the last lap which is a classic sign that there's a little bit of lingering congestion messing with my breathing. To be honest they were dwarfed by the undertraining effects!

                         

                        JMac - it's crazy huh?  I do less miles at faster pace, feel good, then switch to more miles at a slower pace and start to feel like garbageYou run more miles slower, then switch to less miles faster and start feeling broken.  I really do think there's something to be said for different types of training working for different people.

                         

                        Piwi - nice week.  Hope that manflu is gone soon.  We will have to catch up for a run or two when I am down at the Mt in a couple of weeks.  We are arriving on the Friday and staying until Tuesday.  I'm not expecting anything much from the race as I'm pretty undertrained, just going to try and enjoy it and have fun.

                         

                        James - nice job keeping up that crosstraining.

                         

                        Me - this is starting to look more like an old-school Mark training week with a couple of back to back workouts.  Thursday's run was hard going after those two, admittedly.  Pretty slow long run this morning as the legs were a bit tight after the race last night.  Hopefully try and keep it similar this week.  The 3000m was a useful little marker in the sand, fitness-wise.  I'm tempted to starting throwing 3000m or 5000m TT's in a bit more frequently over the next little while just to benchmark the fitness.  I was only around 10 seconds behind Nick Moore, which is not a bad sign considering he is in reasonably good form at the moment and was 4th overall at National Road Champs a week ago.  Definitely some work to do but not in horrible shape, so that's a plus.

                         

                        Weekly for period: From: 09/11/2020 To 15/11/2020

                        Date Name Distance
                        in km
                        Duration Avg Pace
                        per km
                        Elevation Gain
                        in m
                        09/11/2020 Pentagon cruise 6.01 00:28:02 04:40 29
                        10/11/2020 Steady in the rain 12.07 00:48:06 03:59 21
                        11/11/2020 Brought enough track juice home for the whole family 13.55 00:51:23 03:48 25
                        12/11/2020 4 e-scooters in the Mission Bay fountain 15.11 01:04:09 04:15 27
                        14/11/2020 Warm up 3.01 00:14:27 04:48 12
                        14/11/2020 Athletics Auckland 3000m Champs, 9:32, 3rd M30+ 3.28 00:09:32 02:54 8
                        14/11/2020 Warm down 1.01 00:05:00 04:57 9
                        15/11/2020 Slowly climbing back on the wagon 21.20 01:38:43 04:39 223

                        Total distance: 75.23km

                        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"

                          Mark sounds good. Are you staying at the Mount or Papamoa?

                          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 "      

                           

                          Marky_Mark_17


                            Mark sounds good. Are you staying at the Mount or Papamoa?

                             

                            Papamoa - got an Airbnb there. Probably running distance from your place.

                            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"

                            SteveChCh


                            Hot Weather Complainer

                              Mark - That's a great run in the 3000.  Also great to hear you're feeling like you're over the marathon.  I think I'm built for shorter distances too, probably even shorter than you, so I expect the marathon to be very tough from training through to the race and recovery.  Thankfully I won't have so many peaks to aim for...even if things start getting cancelled again,no way will I follow your path, I'll take it as a sign and give up!

                               

                              James - Again, sending all positive vibes I can.  Amazing job keeping up the cross training with so much going on.

                               

                              watson - all the best for a quick recovery.  What a tough break

                               

                              piwi - nice week - can't be that sick!

                               

                              JMac - Nice week.  Even if it doesn't feel like it I think you're smashing it.

                               

                              me - Slightly quieter week.  6 days until the race.  All workouts felt great this week and the lighter build in should have me fresh.  piwi might find it hard to believe after last Sunday, but it has been very warm this week which hopefully has helped build resilience for the race.  Forecast hasn't changed for a few days - rain with light winds.  It looks like possible heavy rain which will make it tough on trails but I'm hoping it turns out to be light rain to cover the summer sun and light wind.

                               

                              Weekly for period: From: 09/11/2020 To 15/11/2020

                              Date Name Distance
                              in km
                              Duration Avg Pace
                              per km
                              Elevation Gain
                              in m
                              09/11/2020 Warm up 0.46 00:02:53 06:16 0
                              09/11/2020 70 mins easy pace 14.75 01:10:35 04:47 13
                              11/11/2020 Warm up 0.51 00:03:01 05:55 0
                              11/11/2020 12km incl. 2 x 3km @ 4:20/km 12.12 00:54:32 04:30 5
                              12/11/2020 Recovery 10km 10.14 00:54:03 05:20 17
                              13/11/2020 Warm up 0.46 00:02:42 05:52 0
                              13/11/2020 30 mins easy pace 6.45 00:30:01 04:39 2
                              14/11/2020 Warm up 0.45 00:03:00 06:40 0
                              14/11/2020 14km incl. 3 x (1km @ 4:10, 1km @ 4:30) 14.15 01:04:21 04:33 13
                              15/11/2020 Recovery jog 6.45 00:36:26 05:39 6

                              Total distance: 65.94km

                              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

                                Steve I see you had 26c today and we only had 24c.

                                 

                                Mark the Papamoa waterways run the full length of papamoa now so about 12 kms of gravel track. The beach is good at low tide and Papamoa hills is 5 mins away.

                                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 "