Sub 1:30 Half Marathon in 2019 (Read 506 times)

dpschumacher


    Yes Minnesota. Treadmill and running outside is mixed in winter. My treat to myself for my birthday (35) this year is that I'm not going to run outside below 20 degrees. I have in the past, but I'll get more quality on the treadmill so I'm giving up outdoor year round. I figure I have enough runs were we ran more miles than degrees negative at college in northern MN.

     

    DP - good luck.  So MN is Minnesota?  I presume its treadmill winter?  Do you have your own or do you go to a gym?  Or you borderline insane and run outside all year?  Several years ago on Runners World Online, we had a guy who ran outside all year round in Montreal.

    2019 Goal: Run every day

    2019 Goal: Get to 165 lbs

    2019 Goal: Get in shape to be able to run 2 marathons in 2020


    Glute Force

      Piwi: good luck with the Zantes. Let me know how you like them. I am fully in the A-Team (either Adidas or Asics).

       

      Mark: post some pictures like the ones from Canada last time.

       

      Schumacher: good luck with the race looking fw to the report:

       

      Same for the chief.

       

      Me: am on vacation and the calf actually got worse. Will have to do PT after the break...

      JMac11


      Benevolent Leader

        Hey guys. Came home in 17:15 today. I knew sub 17:00 was going to be a stretch given the conditions (70 degree dew point, high 70’s temp, full sunshine at 9 am), so I”m very happy with the race. Most importantly, it felt like my effort was spot on. I was able to negative split the race, even though I felt like I was redlining halfway through. That, to me, is what should tell you that things went perfectly.

         

        I knew all along that running 5Ks in the two hottest months of the year was going to be a crapshoot. The odds of getting even an okay day, which is something like low 70s temp, dew point in the upper 50s, is maybe 10% of summer mornings. A good day for running (TDP below 120) is literally impossible until September. I’ll still hope to get that “good” summer day in 2 weeks when I take another crack at this!

        5K: 16:51 (8/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

         

        Next Race: Grete's Great Gallop 10K (10/5/19)


        Glute Force

          Thats a big PR congrats!!!

          watsonc123


            JMac - congratulations.  You've taken 35s off in tough conditions which is awesome.

            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).

              Jmac great time in hot conditions. Your PB will come down more for sure in cooler conditions. Your old PB went back to 2014 if my memory is right ?

               

              Mick injured while not running! That sucks. Oh well relax and enjoy the vacation.

               

              My week done at 68kms 42 miles. Longish run today 22kms.

              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


                JMac - awesome job despite the conditions, especially given the negative split.  Fingers crossed for better weather next time!

                 

                MJ - NZ mountains (and snow) aren't a patch on Canadian mountains but I'll see what I can do.

                 

                Me - pretty good week, Tuesday's tempo workout was particularly good as I was able to finish at around HMP even with 50 mins moderate/hard running already in the legs.  Kind of counting down to races now (3 in 4 weeks coming up...).  Looking forward to running around Wanaka while we're on holiday this week.  The village itself isn't nearly high enough for altitude to be a factor, but the scenery with the lake and the mountains sure is nice.

                 

                M: 12km easy

                T: 23.1 km incl. 25 min moderate / 25 min hard

                W: 12.3km incl. hill sprints

                T: weights

                F: 16.2km track session

                S: 21.1km LR

                S: day off

                Total: 84.8km

                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 and Piwi - nice weeks.

                   

                  My week was good.  Intervals and Saturday's MLR hill run were good.  Today's run had to be on my phone, and I found out my new phone's GPS is not the best, so I had to delete and manually create.

                   

                  <tfoot> </tfoot>
                  Day Miles Pace Description Link
                  Mon 5.0 9:10 Evening Run strava
                  Tue 5.0 8:44 Evening Run strava
                  Wed 8.1 7:41 Evening Run - Incl. 5 x (1200m Intervals & 400m Easy) strava
                  Fri 5.1 7:51 Afternoon Run strava
                  Sat 12.7 8:08 Afternoon Run - MLR Incl. 2 x Riverstone Hill strava
                  Sun 5.0 7:57 Afternoon Run strava
                    40.9 8:10

                  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).

                  watsonc123


                    JMac - just saw it on Strava.  Remember Mark's PR and someone stating if GPS is exactly 5km, then the course is probably short

                    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).

                    cc4life07


                    Wind is not my friend.

                      Jmac- nice PR! 17:15 is solid in summer weather!

                       

                      DP- good luck on the 15K.

                       

                      On vacation in mountains of VA right now and getting in some treadmill running. I’ve run up and down the mountains before but really don’t want to aggravate the hamstring this time out. Will post weekly later after getting my Sunday run in later.

                      "Current" PRs

                      5K - 18:00 (4/19)   |   HM - 1:25:03 (10/12)

                      Next Race: Blizzard Run 5K (8/24), Goal: Sub 18.

                      JMac11


                      Benevolent Leader

                        Ha I think Mark’s came in at like 3.08 miles (3.11 is 5K) and everyone else he ran with did as well. Also this course was USATF certified, which gives me more comfort.

                         

                        JMac - just saw it on Strava.  Remember Mark's PR and someone stating if GPS is exactly 5km, then the course is probably short

                        5K: 16:51 (8/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

                         

                        Next Race: Grete's Great Gallop 10K (10/5/19)

                        flavio1980


                        weight loss complainer

                          DPS - it sounds like it's gonna be a fun 15k race.
                          Jmac - awesome job, off course you can go much quicker on better weather.
                          From personal experience I believe you can be at least 30 seconds faster.
                          Watson - great pacing on those 1200, 1200 are always tough

                          me - Another great week of training. I'm still feeling the lingering effects of that cold, there's still some cough sometimes, runny nose, etc.

                          I hope I can clear this out of my system before the race.

                          Weight training was very tough, the toughest week so far with lower weights but 4 series of 15 reps.

                          On the bright side I was much closer to the prescribed paces during this week's workouts.

                          M: Functional training

                          T: 4x (600 + rest + 200 + rest)

                          W: 10 ez

                          T: 2x (1000@mile) + 2x (500@mile)

                          F: Functional training

                          S: 10 ez

                          S: 10x300, prescribed 1 minute each. Averaged around 57 with the fastest being 49. Now that 49 second 300 rep is giving me some hope that I can PR, I need 1:19 each 400 for a 1500m PR.

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

                          watsonc123


                            JMac - reminder to update your signature.

                             

                            Flavio - nice week.

                             

                            My watch is not working.  I am pretty sure it is the battery, so have ordered off Ali Express.  For the Wellington 10k Road Champs on 24 August, I think I will be going classic style with a plain stop watch, or maybe no watch and try to race by feel.

                            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).

                              JMac awesome PR, huge improvement over your prior one and in poor conditions as well. should be easy to break 17 in ideal conditions

                              Mark Watson Piwi nice weeks and Flavio nice WO

                               

                               

                              I ramped up to almost 17 miles for the week with a long run today of 7.  I'll have to see how I feel going into this week to see what I will do in terms of mileage.   So far I have not had any issues with my lower abs or groin.  At some point I will need to start working in some tempo I and pace runs and that will be the test for sure, but for now with no goal races on the table building miles is where I'll be for the next few months.

                               

                               

                               

                              Weekly Summary
                              Monday, Jul 29, 2019 thru Sunday, Aug 04, 2019

                              ‚Äč

                              <tfoot> </tfoot>
                              Day Miles Pace Description Link
                              Tue 4.5 8:31 Evening Run strava
                              Sat 5.1 8:32 Morning Run strava
                              Sun 7.1 9:15 Morning Run strava
                                16.7 8:50  

                              PR's

                              1m  5:38 (2018)

                              5k    19:59 (2019)

                              HM  1:33:56 (2018)

                              FM  3:23:07 (2018)

                              dpschumacher


                                Sooooooo,......that went poorly.

                                 

                                Monday: Easy 6 miles @7:40 coming off the 18 miler and moderate 8.5 the previous sat and sun

                                Tuesday: 2 mi warm up /4x1 mile @15k (6:15) e w/ 3 min jog / cool down jog home (6:14 6:19 6:32 6:12). Felt pretty good. 11.6 miles total...i thought i started the watch correctly but when i checked at a mile I realized it was not running.

                                Wednesday: 7 miles on the race course to check it out @ 7:30ish pace

                                Thursday: 11.9 @ 7:20 pace.  Was faster and longer than intended.  I ran into another guy in the track club and ran for a while with him.

                                Friday: 2 easy 3x 0 min @ 10k w/ 2 min recovery...Total was 8.2 miles

                                Saturday: Spent the whole day with my in-laws and family outside and running around.  Only went for a short run (4.6 @ 7:30 pace) but I found i can actually get on a near by track so i can now do track workouts which will be good going forward..

                                Sunday: Got up at 6:15 am.  had a cliff bar, Gatorade....got to the race at 7:15, checked in and went for 2 mile warm up.  it was a very steep first 1/4 mile. Then a long down gradual down hill for 3 miles and i was ran 6:17, 6:12, and 6:13.  But i expected it would be fast since is was mostly down hill.  I was shooting for about 6:25 per mile.  Ran 6;40 through the rolling hills the next 2 miles.  Then i when i started up the long gradual hill back toward finish there was nothing in my legs.  I was completely out of energy.  I had felt really great up to that point and then my legs very suddenly had nothing...ran 2 miles @ 7:00 min and 2 miles at 7:36 and 7:26 and then flew down the steep down hill back to the start (so steep you just half to roll down and keep control).  I was kind of hoping to break 1 hour but finished 1:03:45.

                                 

                                Things i learned:

                                 

                                1) Unlike my 5k and 10k, i need to eat a much large breakfast a few hours out.  I ran out of energy completely and usually run after 7:30 pm at night, so i have energy from my breakfast and lunch.  (I eat diner when i get home).

                                2) I was too ambitious coming off my 5 weeks over 70 miles and my legs were drained.

                                3) Still working on pacing.  I used to be able to pick a pace and just know without a watch +/- 3 seconds paces between 5:30 and 7 minutes. I still don't have that innate internal clock back.

                                4) The temp wasn't bad starting out, but as the race went on it got into the high 70's.  It was a total swamp the whole time humidity wise..it was about 78% at start time.  I'll need to factor that in if it is that way on the half at the end of the month.

                                2019 Goal: Run every day

                                2019 Goal: Get to 165 lbs

                                2019 Goal: Get in shape to be able to run 2 marathons in 2020