Sub 1:30 Half Marathon in 2020 (Read 220 times)

SteveChCh


Hot Weather Complainer

    kcam - sorry if I missed it, but did you run in the Rotary Mission 10?  How did you go?

    PB:  Christchurch 2016 1:29.25

    Recent Races:  South Island Half-Marathon 2018 1:32.39 Auckland Waterfront Half-Marathon 2019 1:30.49

    2020 Planned Races:  Christchurch 10km Series (Park), February 2 (42:23 - HOT), City 2 Surf (14km), March 22, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2, Cherry Blossom 10km September 13

    kcam


      No problem Steve - it's tough being the thread overlord, eh?!😁

      I did run the Mission 10 ( that was the race I was referring to in my previous post).  I had a mini report on page 26 of this thread.  Short take: I ran ( but didn't actually 'race'), beautiful weather, I didn't get injured!

      SteveChCh


      Hot Weather Complainer

        Ah, excellent.  Good that you got what you wanted out of it, and especially good not to get injured.

        PB:  Christchurch 2016 1:29.25

        Recent Races:  South Island Half-Marathon 2018 1:32.39 Auckland Waterfront Half-Marathon 2019 1:30.49

        2020 Planned Races:  Christchurch 10km Series (Park), February 2 (42:23 - HOT), City 2 Surf (14km), March 22, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2, Cherry Blossom 10km September 13

        flavio1980


        King of taper madness

          Jmac - may lil Jack or Jackie or JackX Jr be a healthy and happy kid.

          Now please stop trying to cheat the moose mug rules.

          Re; the races I guess run the half and see where you’re at?

           

          Also, I’d love to see what you can run for the mile. It’s much shorter overall mileage for training and it’s fantastic to run fast.

           

          Kids: I like my nephews, I’ll play with them for like 30 minutes every few months and then give them back to my brother.

           

          Zebano - Jack D has a few plans in his book. I’ve never tried but they seemed reasonable.

          I’d recommend you run about 6 weeks of faster mile specific training.

          Your week would have a mile specific workout, maybe some tempo, naturally you don’t need to run longer than 20K.

          For the mile workouts, the book will have many variations, but check what kind of volume you can handle.

          I was running around 3Km or roughly 2 miles of fast running every time out.

          Once in a while I’d run 4km.

          Finding that sweet spot will make or break your training.

          Mile training will have faster bouts but longer recoveries. That means it impacts your anaerobic system significantly more.

          It’s highly recommend that you hit the weights, especially the deadlifts will be good for you.

          A mile/1500 is roughly 2 thirds aerobic 1 third anaerobic. Keep that in mind.

           

          me -

          I'm still recovery from all that traveling and jet lag thingy.

          We're now adjusting to life in Italy, sticking to a diet here will be difficult. I was unable to find Polenta however, I'll make that a challenge in the next few weeks. You can only eat so many pizzas and pastas.

          We're kind of in a house arrest for the next few days as we need to stay home from 7am to 6pm waiting if the city guard comes over to confirm your residency. He has 45 days to perform his duty however. Fingers crossed.

          The Italian citizen ship process is very bureaucratic but Italy is the most generous nation on earth with regards to citizenship. I'm a great grandkid and I'm still entitled to citizenship.

          We actually found the passenger manifest from the boat that brought my great grandfather to Brazil back in 1879.

          Anyway, cheers to Italy for its generosity and hopeful the process goes smoothly and quickly.

          PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Chase the 5k PR (18:05)

          JMac11


          Taper Czar

            Flavio - somehow (probably because I was on vacation), I completely missed that you were moving to Italy!!! I knew you were moving, but I thought it was just down the street. I'm both happy for you, and sad personally, because I loved your anecdotes about the Brazilians. Then again, the Italians are going to be just as funny.

             

            Is your new home going to have better training weather? I don't know how you listen to these Kiwis and their hot weather complaining when you lived in an area where TDP rarely dropped below 140.

            5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

             

            Next Race: NYC Half (3/15/20)

            CommanderKeen


            Aspiring Hobby Jogger

              Flavio - Good luck in Italy! Looking forward to hear a bit about life there.
              Do they offer mathematics classes in Italy? It seems like the Brazilian system has lead you to believe that there are 4 thirds in a whole. 


              Botched a workout this morning. Just didn't have it in me to run that hard for any real period of time. It's hitting home that I only have ~2 weeks of actual training left before tapering for the race.

              5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

               

              Upcoming Races:

              Vacavillage - 3/1

              JMac11


              Taper Czar

                Keen - will answer your Strava question here: yes, I hated my life during that workout, a lot. As I stated, haven't done a VO2 max in a months, and I forgot how awful they are. One of the things I did learn last night in my workout though is that even though you feel so awful in those sometimes just 200 meters into a 1K repeat, your legs will keep working if you make them. However, when I had to start the 400 meter repeats, by the second rep I just had no power in my legs. I tried as hard as I could, but my legs had no way of achieving the goal of 74 seconds per 400. Was gonna give in after 4 reps, said no, don't just give in like that, ran the 5th rep, and immediately realized I should have just gave in. Some of the awfulness may have just been my legs are EXHAUSTED right now given I ramped up quickly to 73 miles per week and back into JD workouts, so I'm in that phase of marathon training where you're just a zombie. Will take another 3-4 weeks before I feel decent.

                 

                Isn't your race a 50K? You'll be fine, nobody needs workouts for that distance. I have full faith in you.

                5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

                 

                Next Race: NYC Half (3/15/20)

                flavio1980


                King of taper madness

                  Jmac - you know the saying: "2 Italians, 3 opinions"

                   

                  Keen - LOL LOL I can't math apparently. I've edited it so other internet users don't know for sure think I'm an idiot.

                  PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Chase the 5k PR (18:05)

                  zebano


                    Flavio, Congrats on the move! I hope they let you out of house arrest enough to get your runs in each day!

                     

                    I just read JD's 1500-2mile plan and ... well it looks like all his other plans =) I do wonder if the lack of faster than race pace work is a limitation or not. I've also come to the conclusion that I don't love the way that JD periodizes his stuff but I'll certainly steal some workouts from it.

                    watsonc123


                      I also thought Flavio was moving within the same city

                       

                      Flavio - you will now have better training and racing weather.

                      PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                       

                      40+ PRs: 5km 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

                      CommanderKeen


                      Aspiring Hobby Jogger

                        JMac - Bravo for sticking with it like you did. I didn't quite have that in me today, but I did manage to do just a few hill sprints after my original plan went sideways.
                        Yeah, it's a 50k, but the extra distance is just (hopefully) a victory lap. Speed work is still important for ultras, but most people who run them don't do any.

                        5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                         

                        Upcoming Races:

                        Vacavillage - 3/1

                        SteveChCh


                        Hot Weather Complainer

                          I also missed that flavio was moving to Italy.  Good luck - does this mean you now have to work in an office?  Something I am close to being completely over.

                           

                          I can't post without mentioning weather - forecast (according to MetService) is now for 36 degrees C tomorrow and 25 at race time with gusty wind but possibly some high cloud.  With my recent training I had thought of going out at 4:06 pace to attempt 41 mins but I'll be more conservative in this weather and start at 4:12 then adjust up or down as required.  I'll try not to get caught up with the 5km runners at the start.  It's kind of exciting to have a race finally (first since April  last year) but also makes me nervous.  A few unknowns with the distance and the surface (80% grass) so it's hard to know what to expect and aim for.  I think my goal is just a well executed race and not being too affected by the less than optimal conditions.  I do want to be under 42 mins though, if I have to put a goal time on it.

                          PB:  Christchurch 2016 1:29.25

                          Recent Races:  South Island Half-Marathon 2018 1:32.39 Auckland Waterfront Half-Marathon 2019 1:30.49

                          2020 Planned Races:  Christchurch 10km Series (Park), February 2 (42:23 - HOT), City 2 Surf (14km), March 22, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2, Cherry Blossom 10km September 13

                          JamesD


                          JamesD

                            I remember this summer I went for a run in one of those horrible 80 degree days with dew points at 75, and there was a woman being pushed in a wheelchair who had on a full sweater, knit cap, and then a fleece thrown over that.

                             

                             

                            JMac - I saw but can't find a picture of my November half that looks like that.  A mile into the race, I'm all bundled up (L/s shirt, armwarmers underneath, gloves, tights, beanie) following four high schoolers who are in short-sleeved shirts and shorts.  I look like I'm standing still, while they look like they're moving.  Despite the lack of style points, I did beat three of them.

                             

                            Steve - Good luck!  If the heat looks really bad, bring a small cooler (or a large plastic bag) with ice and a small towel and drape the towel around your neck after you've warmed up.

                             

                            This was a down week after three high-ish ones.  Ran four days in a row, which is unusual for me.  Thursday afternoon weather was pleasant while Friday was expected to be cold, windy, & rainy all day, so I moved my short tempo up by a day and shortened it.  Legs felt sluggish most of the week, but that may have been partly due to standing up at lots of events the last week or two.  Tonight is the last one for a while.

                             

                            Sun - off

                            Mon - 9.3 miles easy @ 8:17/mile

                            Tues - 5.8 easy including strides, 8:34/mile for the 4.7 pre-strides

                            Weds - 7.8 easy @ 8:24

                            Thurs - 5.1 including 2 @ 6:48

                            Fri - off

                            Sat - 7.3 easy @ 8:33

                             

                            Total - 35.3 miles

                            12-week average - 33 mpw

                            Post-1987 PRs:  5K 19:12 (2017); 10K 39:35 (Sept '19); Half 1:30:14 (March '19)

                            2020 Goals:  35+ mpw, Half<1:30, 10K<39:35, 5K<19:30

                              Flavio,welcome to italy and soon to be italian!!! Bureaucracy is one of our speciality,  but once you start navigating it , you get used to it...

                               

                              I somehow missed this move...let me know if you have any questions Smile ravenna seems nice! Definitely great food Wink

                              Enjoy!

                               

                              I'm just back from the US, with a busy week I didn't manage much running but I did some quality and today I'll try to stay out s but long but it will all depend on how my body reacts to the jetlag

                               

                               

                              Have a great day

                              Marco

                              PRs since re-started in 2013:

                              5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

                              HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

                               

                              Upcoming races:  

                              Belfast city Marathon, May-20.

                              watsonc123


                                James - good week.

                                 

                                Steve - how did it go?

                                 

                                My week was just 2.6km on Monday, when my hamstring went again.  I will book a physio tomorrow.

                                PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                                 

                                40+ PRs: 5km 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)