Forums >Racing>Sub 1:30 Half Marathon in 2019
Piwi and James - nice weeks.
Piwi - it is not really a cross country course. 70% is on concrete. There is no way I could wear cross country spikes for it. Racing regularly is good.
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), full 3:13:55 (Sep 2022)
2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05
2024 PRs: 5km 20:25
Piwi - good stuff, 72km is a lot for a hobby jogger!
Watson - nice job on the relay, like Piwi says all this XC and mixed terrain work will make you a stronger runner for sure.
James - nice week, it's strangely reassuring when the niggles float around rather than staying in the same place!
CC - nice tempo effort.
Me- another pretty good week, first track session in a while and I really enjoyed it. 8 x 400m repeats with 200m jog recoveries, it's quite a challenging one as 400s are always tough and the recovery is very short. Most likely the long runs will get shorter from here too, with 4 weeks until my next race there's not a great deal of benefit to be had from long runs from here on in.
M: weights
T: 12.2km incl. short, moderate efforts
W: 21km incl. 45 min tempo progression
T: 13km easy w/ hills
F: weights
S: 14.2km incl 8 x 400 with 200 recovery
S: 25km long run
Total: 85.5km
3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)
10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)
* Net downhill course
Last race: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
My week is done. Ran 7 days. Monday was a pretty good tempo, really noticed freshness from having had the previous day off. I am really considering for my 'A' races, having the day before off.
Was my biggest week this year.
Relay race was good. Best part was meeting people from the club that I don't really see much if at all. My team had a 4 year old girl running the 900 metres, a 71/72 year old woman walker doing 2.5km, a circa 10 year old girl doing 2.5km, a circa 11 year old boy doing 2.5km, me doing 3.4km and a 15/16 year old doing the last 3.4km.
Course is a bit short, so really 850 metres, 2.45km, and 3.3km. I ran 13:24 which is about what I wanted, pacing was pretty good. Splits were 4:05, 4:05, 3:58 and (partial km) 3:59. Probably started too quick as first km was the slowest part of the course.
Also, as involved in timing the team and organizing kids, I had a lot of small warm-ups, which shows in the number of runs below.
Intl. correspondent
Schumacher - nice 5K, these are tricky to get right, I'm sure you can go sub 18 in a couple of weeks.Watson - nice racing, this running club seems very cool.Piwi - awesome week. I'm guessing you can be a happy runner so long as you don't trythat non sense marathon training again. Ever thought to try mid distance? 1500m trainingwould fit your routine well with the lower mileage. We have quite a few master athletics championships around here (3,4 per year), I reckonyou'd be top dog in your age group in your state.
Keen - I've noticed that 8x 4 min I you did. That's pretty badass since you probably run 1100 meters in 4 minutes.
me - my week is below. This week we started the full power/explosion training at the gym. It's kicking my ass but I'm sure I'll come out stronger on the other side. It's lower weight, but more reps and doing the hard part explosively.
So for a pushup it'd be 3 seconds down, explode up in 1 second. 4 series of 12 reps. It's a lot of volume.
On the running side, a pretty strong week again with 3 workouts.
I do hope I can find an extra top gear on the 200s as I was running them on the same pace as the 400s today.
Now I have 4 more weeks of power training, then 2 weeks of taper.
M: Functional training
T: 3x400/800/3x400/800
W: 9ez
T: 1000 800 600 400 200
F: Functional training
S: 13ez
S: 5x400 + 5x200 - These 400s were planned for mile pace but ended up super fast at 800m pace (1:14 each), I'm so so happy about that.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
hello I back from my long rest and recovery period and from my trip to Europe. Had and awesome time with my son traveling around Italy, Germany, Austria.
I had another trip to the PT on Tuesday last week and he basically cleared me to start running again. I took the opportunity to start some slow easy runs so I can get back at it. I put in a bit over 14 miles this week. My plan is to continue to slowly increase weekly mileage over the next 6-8 weeks and see how it goes...
I hope everyone else is doing well and injury free, I have been so busy lately I have not really even check in on the group.
I do have a half Marathon planned on Sept 28th no personal goal time in mind other than to finish, my friend won us free registration so I plan on running with him at whatever pace that ends up being.
Weekly SummaryMonday, Jul 22, 2019 thru Sunday, Jul 28, 2019
PR's
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
3 months til Masters
Monday: Easy 11.8 @ 7:28
Tuesday: Easy 6 miles 2 7:48 after I decided to run the 5k Wednesday night. Had to mentally keep checking my pace. This loop is almost entirely flat, so it is easy to go pretty quick. But i wanted my legs fresh.
Wednesday: Ran a warm up a little hectically as i was late getting there due to traffic. Ran the first mile in 5:19 which was about 20 seconds too fast. I was hoping to pace at 5:40 and see were i was at in the final mile. Finished in 18:15. Ran the 8.5 miles home, but in flats which was not smart.
Thursday: Easy 12 mile at 7:24. Knees were really feeling it. Iced again that night.
Friday: 12 Mile temp run. 3 mile warm up, 4 miles (6:50, 6:30, 6:30, 6:30) at 1/2 marathon pace that i'll need that effort to break 1:30:00 on the course in August. 5 mile cool down. Got Stuck at a light in the second mile and forgot to stop my watch...so through my times off a little bit.
Saturday: 18.14 miles. I pushed the last 6 miles intending to pick up pace, but just held pace just below 7:40. Longest run since 2013. This is the longest i'll run before my 1/2 marathon. Now going to get to work on sum speed stuff the next few weeks focusing on 1/2 marathon or a little fast pace.
Sunday: My son turned 2 years old today. So i am about to go run now, but will just be a token run now that the party is over. Need to go work in the homeless shelter tonight so i am looking forward to finally getting to bed. Long week!
Total milage will be around 80-84 depending on how i feel during my run today and decide how far to go. It will be between 6-9 depending on how my legs feel after yesterday. I have a 15k on Sunday for the team circuit. It is basically a cross country race, but on sandy paths with hills. It has been flooded multiple times this year as it is on the Mississippi. The course is generally a 5k loop x3 but the course may be very hilly or totally flat depending on the water level. This coming week will be lighter with focusing on some quicker pace runs.
2023 Goals
Marathon Sub 2:37 (CIM) 2:41:18
10k Sub 35:00 (Victory 10k 34:19)
5k Sub 16:00 (Hot Dash 5k in March (16:48), Brian Kraft in May (16:20), Twilight 5000 in July and August (16:20/16:25 Both heat index 102-103F)
Sub 1:16 Half Marathon City of Lakes Half Marathon 1:15:47)
Sub 56:30 in 10 mile (Twin Cities 10 mile, Canceled due to weather, 56:35 as a workout)
2024 Goals
Sub 2:37 Marathon
Sub 1:15 Half
Sub 34 10k
Sub 16 5k
Flavio - nice week. You're too speed is good.
Cfarr - glad you're back running.
Watson - nice week. Finding a good club can be very fun and motivating.
Flavio - nice week and good job on the 400's. That is really good pace on those repeats.
Corey - welcome back and good to see you've been cleared to run again!
DPS - nice week and happy birthday to your son! Our daughter is just over 2, it's a fun age.
Wind is not my friend.
DPS - Nice week! Good mileage you're putting in with a 2 year old.
Flavio - As Mark said those 400's were rolling. Nice job on the week!
Got through both of my workouts this week (which were good workouts) and then yesterday's long-run (which was a death march). My right glute/hamstring has been bugging me for the past couple weeks and it just won't seem to go away.
Mon - 3 miles (7:33 pace)
Tues - 6.1 miles (7:53 pace)
Wed - 16 x 200's, 200 jog (0:40) + 2 easy
Thurs - 4 miles (7:36 pace) + 2 easy
Fri - 2 easy + 2 x 2 mi tempo (6:08 pace) + 4 x 200m, 200m jog
Sat - 5.13 miles (7:41 pace)
Sun - 12 miles (7:51 pace) *felt like death after mile 3 and just blah!
Total : 45.7 miles
"Current" PRs
5K - 18:00 (4/19) | HM - 1:19:28 (4/22)
Next Race: A 5K of some sort (Goal: Sub 17:30)
Cobra Commander Keen
Watson - Good stuff on the relay.
CC - $3 races?? Sounds awesome to me! Solid week. Have you tried putting some heat on the glute/hamstring? The area those come together doesn't get great circulation so adding heat can help with that, which could help it heal.
James - Are the niggles gone, or are some (all?) of them still bugging you?
Piwi - Nice week.
Mark - Good week. What's the purpose of the 400s with 200 recovery, and what effort level were they? As a Daniels guy I'm used to short stuff like that being at ~mile effort having equal distance (basically complete) recovery.
Flavio - You are putting in some serious work! I've never followed anyone training for super-short (relatively speaking) distances, so this is quite interesting to me. Thanks! I just looked at that workout and (depending on hills, etc.) I was getting ~950-1,100m. I didn't take quite the rest I should have for those and paid for it.
CFarr - Awesome to hear about the trip and the clear from the PT! What's the race you'll be doing?
DPS - Great week. Happy birthday to your son.
I think last week was likely my best of the year so far. I switched a workout from Monday to Tuesday to take advantage of some cooler weather that was most welcome when it came through. I fully expected my LR to be a slog after the Friday workout (in which I bit off a bit more than I could chew), but it was probably my best feeling run of the year and my longest continuous run for quite some time.
Monday, Jul 22, 2019 thru Sunday, Jul 28, 2019
5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22
Upcoming Races:
OKC Memorial 5k - April 27
Bun Run 5k - May 4
Keen - Actually most of our club races during the year are $2 each, so that's a 50% uptick for the "premium race". Most of the races are between 20 - 40 runners so nothing crazy. These bigger ones are closer to 100. Planning to do a long run after a workout this week to combat some traveling so good to see it worked out for you!
Keen - great week.
JamesD
Keen - First of all, great week. I wish I could go that far, but I'd get injured if I tried to go over 10 miles even 3x/week, though 2x isn't a problem if I'm not doing anything fast. May eventually build up to 6 runs/week, but for now 5 runs and 1-2 swims is all I can handle. I meant to mention in homage to your wildlife reports that DW & I saw a big box turtle on our vacation nature preserve jog, and I saw a little box turtle last week in the park where I normally run.
Most of last week's niggles are gone - the calf was just one day and the shins just two (other) days, and the cold is getting better - but I typically have minor aches in at least two places, one of which is usually a hamstring. By now I have a pretty good sense for which ones are manageable and which ones should be seen by a specialist of some sort.
Post-1987 PRs: Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)
'24 Goals: consistency, age-graded PRs, half < 1:32
CC - nice week. Is it the hamstring tendon maybe? (basically the point where your glute and hamstring intersect) I find foam rolling that to be particularly helpful.
Keen - good week, interesting that your "average" distance was basically 20km / 12.5 miles per run. Hopefully you find the same as I've done with that (I've averaged probably 16-18km per run over the last 6 weeks) - which is that longer tempo runs start to feel decidedly easier.
Thanks, all.
James - Good that most of the niggles are gone.
Mark - From past experience I know those longer tempo runs will end up feeling easier - and longer M pace stuff as well. But right now it's just too hot (80F/26.6C, DP 70/21.1 at 6am today) for me to get longer intervals at threshold or harder effort done. I could probably get 2x2mi at threshold done, but it would about cook me. Or I could do something like the 8x 1k from today at a bit over threshold and get 25% more work at effort without killing myself (I may bump that to 10x 1k with some extra recovery in the middle next week). Once the weather cools down I'll start doing longer intervals.