Sub 1:30 Half Marathon in 2019 (Read 452 times)

watsonc123


    Cool - welcome.  I guess you've all booked flights for Taupo.  I say just get mileage up for a 50k.  Race a half or two in the build up, you might go sub 90 just via the increased volume.  Sydney running festival has the half in September (I raced it 2015) which might tie in.

    PRs: 5km 18:43, half 1:26:16, full 3:09:28

     

    40+ PRs: 5km 20:34, half 1:29:39

     

    2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

    SteveChCh


    Hot Weather Complainer

      Welcome John - definitely include a half as a build up to the 50km.  Given what you've done I think you can easily go under 90 at some stage.  The only issue I could see is you may not have time to bring in speed work when training for the ultra but based on your history, just building the mileage may well be enough for you to go under 90...then down the track if you train specifically for a half I could see you making even more gains.

      PB:  Christchurch 2016 1:29.25

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

      Next Race:  South Island Half-Marathon, August 4, 2019

      flavio1980


      weight loss complainer

        MJ - You can safely assume that everybody is doping.
        Some poor Kenyans use off the counter EPO, some runners from other nationalities
        use olympic grade undetectable stuff. I don't think it is possible to make the sport fair.
        I generally don't think too much about this, cause otherwise it becomes impossible to
        enjoy the sport. You couldn't be excited about Bolt's 9:58 or Paula's 2h15 marathon, and to
        me that ruins it.

        Mark - Here's what I had for yesterday's workout:
        1 - 5 reps - single leg squat leg back holding a 16kg kettlebell (https://exrx.net/WeightExercises/Quadriceps/BWSingleLegSquatLegBack)
        I don't go all the way to the ground though, there's a small 15cm platform where I touch the back knee

        2 - 5 reps - one arm kettlebell floor press
        Like this -(https://www.bodybuilding.com/exercises/one-arm-kettlebell-floor-press)
        but I keep my knees up, not flatted like the dude

        There was another exercise "for rest", all of this 7 times.

        then a second block:
        1 - 5 reps - squatting all the way down to a 15cm block, then back up, holding a 16kg kettlebell with the hands.
        2 - 5 reps - pushups against 2 blocks raised 15cm from the ground, with a 15kg weight on my back,
        do the movement all the way until it becomes negative (chest is below where the hands are)

        And one more "rest" exercise. All of this 7 times.

        I'm pretty sore today, but honestly not as bad as I thought I'd be.

        Watson - ouch on the kiddo, hopefully she can recover quickly (as kids do) and does not
        reinjure it (also common with kids)

        CJ - welcome aboard. I think you're very optimistic with the half and the 50k, but like
        others have said, it would be better if you ran the half during 50k preparation.
        20 miles a week is a very low mileage for a 50k, unless you are doing it for fun, I'd
        say you'd get more bang for your buck by focusing on the shorter distances (3k, 5k) at the moment
        while you still have your mileage very low.

        Marco - good to see you around!

        Keen - aren't you targeting some local 5k race? Also, are there track meets where you live?
        That'd be fun and now is probably the best time to try them out.

        Mark again - ok, 16:02 or you got to dress up like Gaga, but be quick cause she's wearing
        less and less these days.

         

        me - After yesterday's super strong strength workout, some anaerobic workouts for today with 3x (100 + 200 + 300 + 400).

        The first series was pretty fast then soreness got to me and the others were slower. In the end I averaged the same speed on all distances LOL.

        PRs: 1500m 4:57 3000 10:34 - Next up: chase a new 1500m PR

        CommanderKeen


        Aspiring Hobby Jogger

          Watson - How'd I miss that your kiddo broke her elbow? I sure hope she recovers well and quickly.


          Flavio - Solid workout.
          I wouldn't say "targeting", but I did have planned a small 5k (with a brutal course) in my hometown. It's looking like I probably won't be able to make that one (bigger commitments that weekend), so the next race I definitely have planned isn't until the end of August.

          And track meets aren't a thing here outside of high school and under. There's only one serious mile race, and most everything else is hobby-jogger minded 5ks (not that there's anything wrong with that). 10k's are super rare, which is a bummer as I like that distance.

          5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

           

          Upcoming Races:

          Tunnel to Towers 5k 8/31

          Wurst Race Half 10/5

          DRC Half 11/3

          Marky_Mark_17


            Flavio - those exercises will be great for your running.

             

            Also I am no chance at 16:02 haha.  Should be around the mid-16's as I'm not tapering and haven't really done any specific prep, plus the course is not flat with a few small undulations and a couple of sharp turns too.  It's just a bit of a hitout/fitness test.  Also the tutu will probably make for a bit of aerodynamic drag.

            5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

            Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

            Up next: Auckland Road Race Champs (10km), 25 Aug

            "CONSISTENCY IS KING"

            flavio1980


            weight loss complainer

              Also I am no chance at 16:02 haha.  Should be around the mid-16's as I'm not tapering and haven't really done any specific prep, plus the course is not flat with a few small undulations and a couple of sharp turns too.  It's just a bit of a hitout/fitness test.  

               

              Confirmed PR then.

               

              What's a tutu, I'm afraid to google after what happened to Piwi when he googled butt soreness.

              PRs: 1500m 4:57 3000 10:34 - Next up: chase a new 1500m PR

                It's a little ballerina outfit. Mark's hairy legs will look awesome in it 

                 

                I booked a Physio appointment. That's a big step for me 

                50+ PBs5k 18:29 Tauranga Parkrun May18   

                10k 40:16 June 18

                " I have a plan to make my legs longer by wearing shorter shorts "      

                 

                Marky_Mark_17


                  It's a little ballerina outfit. Mark's hairy legs will look awesome in it 

                   

                  I booked a Physio appointment. That's a big step for me 

                   

                  It's funny you mention my hairy legs - as I was heading out at lunch for a short run, a group of 3 women were coming into the building (in their 'activewear' if you get my drift).  One of them shot a disapproving look at my hairy legs.  I was thinking 'oh sure, they're not the most attractive, but they do a pretty good job'.

                   

                  Re physio's, make sure you get one that actually knows their stuff.  Some of them can be a bit useless.

                  5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

                  Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

                  Up next: Auckland Road Race Champs (10km), 25 Aug

                  "CONSISTENCY IS KING"

                  watsonc123


                    Half of it with physio's is the injury.  A common easy to fix injury makes the physio look good.  An unusual, hard to heal injury makes the physio look bad.

                     

                    My youngest elbow is healing really well - her follow up x-ray showed yesterday.

                    PRs: 5km 18:43, half 1:26:16, full 3:09:28

                     

                    40+ PRs: 5km 20:34, half 1:29:39

                     

                    2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                      yesterday I went on the track and tested a bit my legs with intervals at 3'30 per Km (aim: 21'' per 100mt, 84 per 400mt). I did:

                       

                      1200 (4'17'') recovery 400mt jog

                      800 (2'56'') recovery 400mt jog

                      400 (1'25'') recovery 200 mt jog

                      200 (40'') recovery 100 mt jog

                      200 (41'') recovery 100 mt jog

                      200 (42'') recovery 100 mt jog

                      200 (41'') recovery 100 mt jog

                      200 (42'') recovery 100 mt jog

                      200 (42'') recovery 100 mt jog

                       

                      when I tried to go back to the 400, 800 and 1200 my body decided that was enough. I am happy I managed the speed, but I am paying the few low weeks I had after the marathon...

                      This morning I went out for a 10 easy miles. I'll try again something fast-ish tomorrow.

                       

                      have a good 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:  

                      HM in summer (Lisburn maybe?) and then in September. (Belfast). Looking for a 10 K as well. 

                      CommanderKeen


                      Aspiring Hobby Jogger

                        Mark - The woman in "activewear" was probably just jealous of your runner's legs, hair or no.


                        Watson - Glad to hear your little one is healing well.


                        Marco - Those weeks after a marathon are always a bit of a struggle, but it'll come back before long.

                        5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

                         

                        Upcoming Races:

                        Tunnel to Towers 5k 8/31

                        Wurst Race Half 10/5

                        DRC Half 11/3

                          Mark at my age having women look at my legs is a success  I would take it as a compliment.

                           

                          I've been to this physio for about half a dozen injuries since I started running in 2010. I'm sure she doesn't know everything but she has helped in all of those injuries and made me aware of how important strength etc is for avoiding future problems.

                          50+ PBs5k 18:29 Tauranga Parkrun May18   

                          10k 40:16 June 18

                          " I have a plan to make my legs longer by wearing shorter shorts "      

                           

                          Marky_Mark_17


                            Gone a bit quiet on here!!

                             

                            16:13 official in this morning's 5km park run.  Perfect conditions and felt pretty good.  Well, apart from the inevitable gasping for air like a fish out of water in the last km, but that's how a 5km race should be.  That's a new 5km road PB.  Course is relatively quick but has a few small rollers and a couple of tight turns so it's not dead flat.

                            5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

                            Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

                            Up next: Auckland Road Race Champs (10km), 25 Aug

                            "CONSISTENCY IS KING"

                            watsonc123


                              Mark - awesome result.

                               

                              I forgot to mention that I am racing today.  Sanders and Gough Cross Country 8km.  Am hoping for sub 36 minutes.  Four loops of 2km, so will have a good idea how quick/slow/muddy etc. the course is post warm-up.

                              PRs: 5km 18:43, half 1:26:16, full 3:09:28

                               

                              40+ PRs: 5km 20:34, half 1:29:39

                               

                              2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                              JMac11


                              Benevolent Leader

                                Mark - I hate to be that guy (but feel it’s my duty as the thread leader this year), but was the course short? I looked on Strava and seemed like everyone that ran “with” you came in under 3.11 miles. May have been only off by a bit, and of course you can claim it either way (the tutu alone may make it worth it!) but I’d look a bit more into other runners. 5Ks should come in around 3.15 miles when measured properly.

                                 

                                Watson - good luck. You’ve been running a lot of tough XC courses lately, the mental training alone will help you immensely.

                                 

                                Me - sorry for the quiet, just been logging only easy miles so I’m not really into it right now. Next week I’ll pick up some rep work and run a 5K just to get the rust out. Once my training really picks up, I’ll be more active. Goal is still a PR given how soft my current one is, but I’ll have a couple more cracks at it this summer.

                                5K: 17:50 (6/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

                                 

                                Next Race: Heart & Sole 5K (7/21/19)