>Racing>Sub 1:30 Half Marathon in 2019
Making a comeback
In his debut.....wow.
2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020
New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**
Mark - nice week.
The Robertson twins are pretty good. They seem to be just ever so slightly slow to win big races, but if they could improve every so slightly.
My week was pretty good. Had to miss Tuesday. Wednesday was a failed Mona workout - I could not speed up as the intervals got shorter, I ran the 90s intervals a bit quick. Saturday was just the one run, I had to stop and fix my watch (still set-up for intervals from Wednesday!).
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 20:10 (Dec 2019), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018)
Watson - nice week. I'd still rate Rod Dixon's NYC marathon win (and national record) as the greatest ever marathon performance by a NZer because the record stood for so long, and it was on a tough course (and he did such an awesome job of chasing down the race leader). Allison Roe's double at Boston and NYC is also up there because it's highly unlikely an NZer will ever win a major again. But Robertson's new record is not too far behind, he went out shooting for a 2:06 but just couldn't quite hang in there the last 5km or so into the wind, definitely still a performance worthy of the record though, you could see on his face the last 3km just how hard he was doing it. Conditions definitely tougher than his brother had at Lake Biwa when he set the previous record, plus it was his debut whereas I think Jake had already run one or two marathons.
5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19)
HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)
Last race: NZ 10,000m Champs, 21 March, 32:34 (PB)
Up next: Wairarapa Country Marathon, 11 Oct (I HOPE!!!!)
"CONSISTENCY IS KING"
Heat Wave 5-mile Race Report
This race follows a bike path south on the east bank of the river that divides the states of Georgia & Alabama. It has a noticeable net downhill, but there are several moderate uphill stretches too. Despite the name, the temperature this year was only around 80/26, and the land sloping up from the riverbank meant that we were in the shade for the first half of the race. Humidity was over 90%, but I didn’t feel like it affected me as much as it would’ve in a longer race. It attracts around 300-400 participants, more than most local races, and there usually are several people around my pace.
I walked the block from our apartment to the running store where the race finishes and took a shuttle bus to the hilly start area. As soon as I started my warmup jog, my hamstring began to hurt, perhaps because I started on a downhill. I jogged less and did shorter and gentler strides than usual and then walked until the start, and the pain gradually faded. Since I knew I was going to start slowly, I lined up in about the fourth row, behind a runner in my age group who’s a bit slower than I am, as I knew he wouldn’t either go out too fast or slow suddenly. (Kids often sprint or weave unpredictably at the start of races here.) A few steps after the start, he stepped left and then fell over a boy who had fallen in front of him, doing a sort of back somersault. It looked like he was in danger of being trampled, but the people behind us were slower and must have gone around him. I found him at the finish line (he had gotten a ride in with the RD), and he had a wrenched knee but nothing worse.
When he fell, I was bumped a time or two, but I was going slowly enough that I kept my balance. I eased into a steady pace and began very gradually passing people. It felt like I was running a constant effort and they were slowly coming back to me, rather than me catching up to them. I was probably 20th after half a mile and 6th after four miles, and I don’t think I ran with anyone for more than 30 seconds. My pace was pretty even, and I felt in control until right at the end, when I briefly felt like throwing up. Never thought I was pushing very hard, but I didn’t really think I could go much faster either. For the last mile I was about 30 seconds behind a 2:56 marathoner who has been slower this year and must have been having a bad race, but I didn’t gain on him.
Final time was 32:27, which was about two minutes faster than in 2015 and 2016 when the course was more difficult and I was only running about half my current mpw. 6th place overall, and first master. As long as my hamstring is ok, and it seems fine for now, I’ll consider this a reasonably successful race. Lessons learned include that the absence of long tempos didn’t seem to hurt for a race this short (probably because I had done five VO2 max-or-faster workouts in the last couple of months), that an unintentional three-week taper after three months of high-for-me mileage didn’t seem to hurt my fitness too much, and that a little speedwork five days beforehand seemed to work ok. Assuming I recover ok, I’ll have 10 days of moderate running before a four-day beach vacation, and then it’ll be time to start thinking about my November half.
Sun - off
Mon - 3 miles, including 4x200 averaging about 39 seconds
Tues - 5.2 easy
Weds - off
Thurs - 3, including 0.5 @ 6:06 pace
Fri - off
Sat - 5.5, including 5-mile Heat Wave race in 32:26.6
Total - 16.7 miles
12-week average - 33 mpw
Post-1987 PRs: Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)
Revised 2020 Goals: 40+ mpw (getting there), 5K<19:30 (not yet); Mile<5:40 (done), no injuries
King of pastries
dp - welcome aboard!
James/Marco - Big props for not using the watch, to me they're absolutely necessaryfor the interval workouts as I don't have access to a track.
James - great race and 6th place on top of it, very impressive and fast!
me - another nice week, the body is certainly feeling it as some niggles showed up.On Friday I had a nice break through in the weights by dead lifting 90.3kg, 199lbs.This was the 3rd week of focus on strength, one more week to go, then the
training focused on explosiveness/power starts.M: functional trainingT: 1500 + 1000 + 500 - 1500 in 5:16, pretty happy about that.W: 7ezT: 4x1000 + 5x200F: Functional trainingS: 10 ezS: 3x (1k slow + 1k moderate + 1k fast)
PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Some 5K race Sep 6th.
Tool to generate Strava weekly
James - nice week.
Flavio - nice week.
James - nice week.
Flavio - nice week.
Keen - nice week.
Jmac - not so nice week. What's up? Are you injured at the moment? Sorry have not been following very dilligently.
Watches - I think the biggest reason to have watches is not to push you, but actually to hold you back. Sometimes I can’t tell how fast my easy pace is and my watch can help tell me to slow down if the pace is too quick. It’s also GREAT for running in new locations, as you don’t have to do much planning. Just have an idea of which direction to go and you can get a good out and back. I’d seriously considering getting one if you don’t have one, there are very basic ones that are relatively inexpensive. The upper end watches are crazy, there are so many features that I have no idea what you would use them for.
James - good to see you racing and nice race report!
Flavio - it’s amazing how much interval training you have. What’s the longest run you’ve done in the past 2 months?
MJ - not injured, just not running too well! Heat and humidity has gotten to me here, and also the big ramp up in mileage and intensity.
Mark - I hit 13 straight days running, was thinking about you because we’re pretty similar in that we don’t run 7 days a week. What’s the longest streak you’ve had?
Me - As stated, had a bad workout Friday morning, had to bail almost immediately. 13 days in a row of running, plus run up in intensity/miles, plus heat/humidity all got to me. I took Saturday off and felt a million times better on Sunday during my long run. It’s amazing how sometimes just one day off can make a huge difference in how you feel.
Anyway, not so sure about my 16:59 goal in 2 weeks, not sure how I would have made that much progress in 4 weeks, but what the hell, I’m gonna keep it, gotta stick to BOTT and I can’t listen to Flavio tell me I’m sandbagging. I think I can get about 30 seconds from training, going to need another 30 from weather!
This week I may go up a bit in mileage, been in the 60-62 mile range for a few weeks in a row now so I may be ready to step up here. I’ll most likely hold in the upper 60s for the rest of the summer.
Weekly SummaryMonday, Jul 01, 2019 thru Sunday, Jul 07, 2019
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 - my longest streak is 7 days. Only ever hit that twice as well - once earlier this year and once in 2016 when I was on holiday. Having a day or two off running each week has worked for me so I've got no reason to change it even though a lot of runners probably think it's crazy. I think it's particularly important in my case because I do run more workouts than the average runner - the body needs that recovery time.
On this topic, I know a group of runners locally who annually have a 'run every day' challenge (5km minimum) - everyone puts $50 in and the pot gets shared at the end of the year amongst those who successfully complete it. It's kind of good and bad. Good in the sense that actually it's got some guys back into running in a big way - one went from almost completely dormant to running a 1:17 half in the space of 5 months. Bad in the sense that it's also leading to some of them overdoing it and getting injured.
Anyway nice week on the mileage front, bummer about the conditions you've got to deal with at the moment. I hate the dreadmill with a vengeance but I'd be sorely tempted by the aircon given that weather.
James - nice week and RR. Sounds like you paced your race very well.
Flavio - your deadlift has overtaken mine at the moment! I've dropped the amount of weights for squats and deadlifts right back as I was finding my adductors were really tight for a day or two after doing lower body resistance training. Was that a 1-rep or a set? Nice week too.
Jmac: that isnt a bad week at all. I was mistaken. Good stuff and good luck with your race!
Jmac - since 1500m training started the longest run was 12k. Thankfully, especially since the heavy lifting started as I wouldn't have legs for any longer distance. I truly hope to come out stronger at the end of this. If that happens, you can count that I'll be doing this often until I can be strong enough that running a marathon does not disable me for 6 weeks.Sub 17 is a good target for now, go out in that pace and see what happens.5ks are great that if you get the wrong pace you can try again one week later.
Mark - what a glorious day hahahaha. It was 6sets of 4 reps each.This week it will probably be 5 sets of 3 reps with a higher weight, maybe I'll try 100kg.
I'm glad it's the strap bar, as the regular bar is a whole other ball game and my grip is weak and often the limiting factor.
You know you're back to running when the stress dreams about being unable to run fast and getting slower and slower in a race return. Haven't had one of those in a few years.
I was coming on this morning to say the EXACT same thing about having a dream on slow races. Ran something like a 22 minute 5K in my dream.
Mine was running a college xc race as my 20 y.o. self (I'm 35) and I get isolated from the lead pack and start slowing until I am literally clawing at the ground and trees to stop from rolling backwards. I used to have it all the time. Woke up so stressed out.
Yeah this was a weird one, it was just outright slow. usually it's me running a marathon and either getting lost on the course or trying to run as hard as I can but moving at walking speed like I'm running through quicksand.