Sub 1:30 Half Marathon in 2020 (Read 128 times)

SteveChCh


Hot Weather Complainer

    So if my intuition is correct, the consensus seems to be that I race it.  I'll leave my goal the same because that's about right for where I am now I think.  Although during a 3x2km tempo session 2 weeks ago I did 43:30 including the "rest" so it may be conservative.  But the 2x2km at that pace the other night did not feel comfortable at all so who knows.

     

    JMac - if you're getting on a plane anyway, there's heaps of races down here.  Although surely someone with a sub 2:40 who trains in Central Park can find a back way into a sold out race.

    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, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2


    From the Internet.

      There’s a nice 10 miler in MA in February if you want to travel a little - Foxboro Old Fashioned 10 miler.  There is a 5K and a 10M, both certified.

       

      *Edited to say there is a 5K and a 10 Miler - not 10K.  You can even do both for a combined 13.1.

      https://elitefeats.com/upcoming-detail.asp?ID=20103

       

      Right down the street from my house! Big grin Like, close enough that I've considered doing the 10 mile as part of a long run. May be in Boston that day though, undecided still.

      Brewing Runner


      3:56 marathoner at heart

         

        NYRR is a bitch, every single one of their races is sold out in January AND February. There's a Brooklyn 4M on Feb 28, but that's probably too late for me for what I want, which is a race sometime in late Jan or early Feb.

         

        Brew - Definitely flying out to CA for a 5K

         

        Agreed having never been there. Also, they have a 10K. I'll come cheer you on.

         

        See the source image

        1 mile: 5:38 (September 2018)

        5K: 20:23 (March 2018)

        10K: 42:11 (May 2018)

        Half: 1:29* (2019 CIM first half)

        Marathon 2:59* (2019 CIM)

        Annual Miles 2,121 miles

        *CIM is a NET downhill course and the weather is unpredictable.

         

        2020 Goal: Short Distance PRs so people won't make fun of me. 

          Went back through and realized we have a lot of new comers to start the year

          Lauren

          Zebano

          Grapes

          Jmactav23

           

          hope I didn't miss anyone Welcome to the group, hope you all stick around.

           

          Watson sorry to hear about your hamstring hope it is nothing serious.

          Steve race it

           

          After a really big week last week this week will be back to normal somewhere in the 35-40 mile range.

          thus far I've put in one easy run and a 7x400 workout on Wednesday the rest of the week will be easy.

          PR's

          1m  5:38 (2018)

          5k    19:59 (2019)

          HM  1:33:56 (2018)

          FM  3:23:07 (2018)

          JMac11


          Taper Czar

            I've forgotten how awful it is to come back from a long break. I ran 7 on Tuesday, 6 on Wednesday, took an off day Thursday, and I still could barely run this morning! I'm more sore than I am after most races. Most of that is just because my quad muscles are not used to the beating running gives them, but it's quite humbling to go from running 80 miles a week to just 13 miles in 3 days and feeling you can't walk. I've played this game before though, I know after 2 weeks of easy running I'll be ready to go.

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

             

            Next Race: Cupid's Chase 5K (2/8/20)

            dpschumacher


            Making a comeback

              Jmac is my spirit animal. This was all of 2019.

               

              I've forgotten how awful it is to come back from a long break. I ran 7 on Tuesday, 6 on Wednesday, took an off day Thursday, and I still could barely run this morning! I'm more sore than I am after most races. Most of that is just because my quad muscles are not used to the beating running gives them, but it's quite humbling to go from running 80 miles a week to just 13 miles in 3 days and feeling you can't walk. I've played this game before though, I know after 2 weeks of easy running I'll be ready to go.

              2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

              2020 Goals:

              5k:16:30

              HM: 1:18:00

              Marathon: 2:45:00

              JamesD


              JamesD

                I've forgotten how awful it is to come back from a long break. I ran 7 on Tuesday, 6 on Wednesday, took an off day Thursday, and I still could barely run this morning! I'm more sore than I am after most races. Most of that is just because my quad muscles are not used to the beating running gives them, but it's quite humbling to go from running 80 miles a week to just 13 miles in 3 days and feeling you can't walk. I've played this game before though, I know after 2 weeks of easy running I'll be ready to go.

                 

                I feel your pain, JMac.  It’s been 2+ weeks since I started back after missing 8 days while sick, and I’m still going slowly & my quads are still getting sore near the end of runs.  Can’t seem to shed a nagging cough, but I’m gradually feeling better and getting my mileage back to where I want it. 45 miles this week is a new calendar week (Sunday-to-Saturday) high for me, though I did a few tenths more in a seven-day period last month.

                 

                Sun - off

                Mon - 12.4 miles easy, 8:27/mile

                Tues - 6.2 really slow, 8:43/mile

                Weds - 9.3 easy, 8:26/mile

                Thurs - off, easy gym work with DW

                Fri - 9.3 easy, 8:18/mile

                Sat - 7.8 easy, 8:32/mile

                 

                Total - 45 miles

                12-week average - 30 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

                Marky_Mark_17


                  James - nice week

                   

                  Me - legs feeling pretty good again this week.  Punched out a good 50 minute tempo at goal marathon pace and felt pretty solid (despite it being the final day of a 10-day running streak - actually my longest ever, due to a couple of extra easy runs while on holiday). Kept the long run up-tempo too.  I've got a 10km race next weekend - the first of the three North Shore Run Series races, but I'm just using this series to keep the race-rust away before Southern Lakes Half Marathon.

                   

                  M: 6.3km easy

                  T: 15km with intervals

                  W: 10.2km easy

                  T: 21km incl. 50 min @ MP (~3:45/km)

                  F: weights

                  S: 14.6km easy with hills

                  S: 28km long run

                  Total: 95.1km

                  5,000m: 15:39 (Dec-19) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

                  HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                  Last race: Bays Night of 5's 5000m, 20 Dec, 15:39 (PB)

                  Up next: Southern Lakes Half Marathon, 4 Apr

                  "CONSISTENCY IS KING"

                  SteveChCh


                  Hot Weather Complainer

                    James and Mark - good weeks.

                     

                    watson -  how is the hamstring pulling up after a couple of days?

                     

                    Good solid week for me, first week of the year and generally not very hot for this time of year.

                     

                    Monday:         70 mins easy pace (14.65km @ 4:54mins/km)

                    Tuesday:        Weights

                    Wednesday:   70 mins incl. 2x2km HMP (15.03km @ 4:45mins/km - 4:09, 4:08, 4:06, 4:05)

                    Thursday:       70 mins recovery pace (13.50km @ 5:24mins/km)

                    Friday:            Weights

                    Saturday:        2 hours easy pace (24.04km @ 5:02mins/km)

                    Sunday:          30 mins recovery (5.13km @ 6:15mins/km)

                     

                    Total:               72.35km (45.22 miles)

                     

                    That's quite high by my standards.  I'm pretty happy with where I am at this stage of the cycle with my next goal race not until May 31.  The tempo work was a bit of a struggle but it always is at this time of the year.  The good thing this year is I don't need to worry about it too much yet - last year with a goal race in early April, I would be getting stressed out about speed sessions going poorly in January and February.  Nice to have a bit more leeway this year.

                    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, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2

                    watsonc123


                      James, Mark and Steve - nice weeks.

                       

                      Steve - I am not sure we need two decimal places in your weekly volume.

                       

                      My hamstring is doing ok.  It is quite a bit better.  Ice and  foam rolling now.   We will see how it goes.

                       

                      My week:

                      M 0 (holiday travel)

                      T 10km incl strides

                      W 8km, injured hamstring during intervals

                      Rest of week 0

                      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)

                      SteveChCh


                      Hot Weather Complainer

                         

                        Steve - I am not sure we need two decimal places in your weekly volume.

                         

                        Haha...well I think I'll keep doing it Smile

                        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, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2

                        flavio1980


                        weight loss complainer

                          Steve - since your race is in May and you won’t race that 10k all out, you can start the bulk of the half training around March.

                          From now until then there’s no need for big tempos or anything, just base building and getting the body stronger.

                          You’re doing a great job so far.

                           

                          James - It’s so nice to see you reaching 45, I remember when you started you’re around 30 miles per week.

                          You have been smart about the mileage increase.

                           

                          Watson - fingers crossed it was just a scare. Steve likes to poke at our OCD all the time.

                           

                          me - One more week in the bag.

                          My legs are trashed after today's 20k long run which puts a big question mark on my muscular endurance for the half. There's still a month to go though.

                          I continue my daily battle to avoid the sweets to try to shed at least one more kg before the race. It's going well so far but one slip and I lose everything.

                           

                          M: Strength

                          T: 5x1000I w 400

                          W: 10ez

                          T: 12ez

                          F: Strength

                          S: 10ez

                          S: 20 at LR pace

                          PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

                          kimba


                            Nice weeks Flavio, James and Steve. 

                             

                            Watson - glad your hamstring is improving.  That can be a tough injury.  But hopefully you had just a strain and will be on the mend quickly.

                             

                            I may have a flare up of the lower leg injury that kept me out most of September.  It started out last week with the gastroc tightness, seemed to have resolved after four days of not running, then I ran 4 on Thursday, 6 on Friday with no problem.  So I went and did the long run yesterday, and now it's very sore to touch on the medial tibia.  This is exactly how it felt in August, and it was just swelling rather than a stress fracture, so fingers crossed.  So, back to cross training it is for a week.  I'm pissed, but still optimistic at the moment.  It really sucks because yesterday's long run was the first time I've felt really solid on a long run this cycle - was thinking that finally my fitness was going to turn the corner so I could start some real work-outs.

                            800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

                             

                            dpschumacher


                            Making a comeback

                              Jmac- Welcome back to the grind.  Really looking forward to your 2020 after crushing CIM.

                               

                              James- Way to work back and keep mileage over 35 for the week.  Keep those easy km and build that base up.

                               

                              Mark- Nice MP tempo.  I started this week on those and will be doing them weekly until the marathon in June.

                               

                              Steve-  nice upping the pace slightly on the 2nd of KM of the workout.  Did it feel much different than the first 2km interval?

                               

                              Watson-Hamstrings are the worse.  From experience make sure that you get that fully healed before resuming full training.  I trashed a whole year of college with crappy running due to an injury that never fully healed with my hamstring

                               

                              Flabio- Base building is good and once the legs get fully rested as you taper, i'm sure you'll be fine in the Half.

                               

                              Kimba-Take care of that leg.  I have no advice as you seem to know far more about rehab and caring for injuries that I do.

                               

                              My Week:

                              Monday: 4 mile lunch and 9 mile late night run.  All at 7-7:03 pace

                              Tues: 3x1.5 miles @6:02 with .5 mile jog in between (2 mile WU/CD)  10 mile total in 1:06:01

                              Wed: 8.5 miles in 60 min

                              Thur: First tempo of the year. 2 mile WU @ 7:00, 4 miles at 6:15 (MP), 3.03 mile cool down in 1:00:02

                              Fri: 5 miles easy lunch and 8 miles easy at 9:45 pm for total of 13 miles on the day...all 7-7:03)

                              Sat: 16 miles of rolling hills on the tread mill at 6:44 pace while watching the Vikings loose (I'm a packer fan :-))

                              Sunday:  7 miles in 48:52 and will do another 5 miles after work tonight

                               

                              Total for the week will be 82 miles.  Down from the last month, but added an extra workout instead of easy miles on Thursdays and will continue going forward. My wife and kid are both doing well and sleeping again so I managed to average over 7 hours a night of sleep....i feel like a new man.

                              2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

                              2020 Goals:

                              5k:16:30

                              HM: 1:18:00

                              Marathon: 2:45:00

                              SteveChCh


                              Hot Weather Complainer

                                 

                                Steve-  nice upping the pace slightly on the 2nd of KM of the workout.  Did it feel much different than the first 2km interval?

                                 

                                I didn't realise I'd increased the pace until the kms flashed up on the watch.  It was into a direct headwind so I think I may have lifted the effort assuming I'd need to just to maintain the pace.  It did feel quite tough towards the end.

                                 

                                kimba and watson, good luck managing your way though the injuries, hope they're not serious.

                                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, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2