>Racing>Sub 1:30 Half Marathon in 2019
Sorry for the post spam, but I just saw the new CEO of Athletics NZ is none other than Pete Pfitzinger.
His daughter is actually a pretty handy runner too but has had a prolonged break due to injury and illness unfortunately.
5,000m: 16:03 (Dec-18) | 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: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)
Up next: Bays Night of 5's 5000m, 20 Dec
"CONSISTENCY IS KING"
Piwi- My body seems to be holding up pretty well . I had some high hamstring/ glute issues last year and went to PT for a couple months and that helped a lot. I’ve been pretty regular with strength training since then.
Part of what I want to get out of the books I mentioned earlier is a more efficient and softer stride, and also shore up any muscle weaknesses.
Im a big proponent of keeping my easy days easy and I think that helps. I ran a 37:40 10k back in June (6:05 pace) but do most of my easy runs over 8:00 pace.
Mark make sure you post up the Les Mills stuff once you see it.
Paul yeah I think at our age we need to be respectful of easy/recovery days. 37 is a great 10k time. Your training is obviously working. I have no problem running 8.30 to 9 pace on recovery days.
50+ PBs - 5k 18:29 Tauranga Parkrun May18
10k 38.55 oct 19 strava run
" If you don't use it you lose it but if you use it, it wears out.
Somewhere in between is about right "
I reached a milestone on the way to one of my 2019 goals this week. After being injured for several months last year, my first two goals were to be free from major injuries and to average 30 mpw for the year. (They're somewhat redundant, since accomplishing either would almost certainly mean accomplishing the other as well.) The year's a long way from over, but I've now averaged a bit over 30 mpw for the last 52 weeks, and 33+ for the year.
Otherwise, the week went pretty well, and my top-of-left-foot soreness has lessened a bit. My 1200s on Thursday were fun. I had to get to the track before 6am because it was the first day of school and I wanted to be gone before students began to arrive. Once I'm awake, I always enjoy starting interval workouts in the dark and seeing it gradually get lighter. Speed wasn't bad; the only two times I've run that workout faster have been later in training cycles, and I probably was a little rusty since my only fast running in the last month has been one two-mile tempo and some strides. It's warmed up a bit the last couple of days, and during today's run the temperature reached 90/32 with a dew point around 75. It was an easy run anyway, & I seem to be pretty well acclimated. Just realized that the 10K I hope to run next month will have almost no shade, so I hope it starts to cool down before then.
Sun - off
Mon - 12.4 miles easy
Tues - 6.2 easy.
Weds - 20 mins swimming (kicked out because water aerobics class started earlier than it used to)
Thurs - 6 miles including 4x1200m @~4:28+ each, or 5:58/mile, with 200 walk/200 jog (about 3:15 total) rest
Fri - 6.2 easy
Sat - 8.2 easy
Total - 39 miles
12-week average - 32 mpw
Post-1987 PRs: 5K 19:12 (2017); 10K 39:35 (Sept '19); Half 1:30:14 (March '19)
2019 Goals: NO INJURIES, 30+ mpw (ok so far), Half<1:30 (almost), 10K<40 (yes), 5K<19 (no)
Piwi - will do, I don't think it'll be produced and released for another 3-4 months. It was a lot of fun doing the shoot though (even though it didn't finish until way past my bedtime! When we were shooting for the running piece outside late-afternoon it was raining which could actually look pretty cool.
Me - good week even though everything was a bit out of order with travel etc. Legs were a bit tired for Sunday's track session, probably after running a bunch of hills in Wanaka basically every run) so didn't push it too hard.
M: 12.5km steady effort
T: 12.6km w/ sprints
W: 16.1km w/ 4 x 8 min HM effort / 2 min jog (3:30/km, 3:29/km, 3:27/km, 3:29/km)
T: 6.5km easy
F: 18km easy, 1.4km posing for the cameras
S: day off
S: 16.1km track session w/ 4 x 1600m / 400m jog (5:33, 5:26, 5:18, 5:09).
Mark - I’d take that track session on tired legs, well done. You’re looking in good shape to take down your 10K PR.
James - glad to hear the soreness is gone as you had predicted.
Me - All done this week. I had two really good quality sessions this week, which should leave me in good shape for my 5K next weekend. I also ran up in Vail (Colorado mountains) today for my first ever run in elevation. I expected the oxygen suck to be worse, but it was completely okay except for running up hills, where I got out of breath much quicker. I imagine workouts at elevation are brutal.
After going through it with some of the folks on Sub 3, I’m going to taper more than I originally planned. I’ve been trying to balance training for a 5K with keeping high mileage for my marathon base, which can often compete with one another. However, I realized it’s silly not to just go for broke next week and take a full taper into the race. I don’t know how many more shots I’ll get at sub 17 given how much I’ve focused on speed this summer, so there’s no point in short changing myself.
Weekly SummaryMonday, Aug 05, 2019 thru Sunday, Aug 11, 2019
5K: 16:51 (8/19) | 10K: 34:49 (10/19) | HM: 1:16:05 (10/19) | FM: 2:36:31 (11/19)
Next Race: TBD
Jmac sounds like a good idea. Get that sub 17. That will be yours forever.
Nice photos on your mountain run. Ive never run at altitude.
Mark I guess its hard to avoid hills in Wanaka. Nice week. Pete Pfitzinger should be a good head of athletics.
My 3rd week over 70kms so just baby steps still.
James, Jmac, Mark - nice weeks.
Piwi - that's way too much volume for a hobby jogger. I really think you should do some racing when your motivation is up, don't get hung on volume aims, time aims etc. just race.
My week was pretty good. Ended up having to miss Friday due to work getting in the way. Otherwise good. My watch battery replacement is on the way. Most of my runs are manual entries this week (my phones GPS is bad) with the distance known. I borrowed my wife's watch for Wednesday's workout.
Thirteen days out from the Wellington 10k Road Champs. JMac: put me down for a 39:59 aim.
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 20:34 (Jan 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)
2019 aims: Unlike 2017 & 2018, be consistent. So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).
JMac - you know how you were giving me a hard time for a 9.99 mile run? Well, I just noticed your Strava has you at 99.9km for the week! As for elevation, I remember in Breckenridge (10,000 ft) that walking up the stairs sucked but it wasn’t so noticeable the rest of the time.
James - nice week and good that you’ve managed to get some consistency going, hopefully it pays off in that 10k.
Piwi - great week for a hobby jogger!
Watson - nice week. Two weeks until Road Champs here as well.
James - nice job meeting your consistency goals
My week was pretty low key due to recovering from AC 100 last weekend.
Monday - Rest, lots of walking at work (I work at a big corporate campus and happened to have meetings at different buildings throughout the day)
Tuesday - 20 minutes easy exercise bike
Wednesday - Rest, some walking
Thursday - 15 minutes exercise bike then 2 miles super easy treadmill
Friday - 15 minutes exercise bike then 2 miles super easy treadmill
Saturday - 3 mile easy run. Watch said I needed 29 hours recovery at the end.
Sunday- 16 mile bike ride
Plan on 25-30 miles next week
Another week of increased mileage although it was just a slight increase.
Nothing to strenuous just a few easy miles.
I hope to get a little closer to 20 this coming week.
I'll have to see how work goes and things around the house.
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
Monday: 11.08 progression, ran the last two miles 6:26 and 6:40
Tuesday: Ran most of the 5x1K on the track, (but had to head out when the XC team for the school showed up to run)
2 miles warm up, 5x1k @ 5k pace w/ 200m recovery. ran them at (3:32, 3:34, 3:37, 3:40, 3:36) , 2 miles cool down
Total was 6.8 miles at 46 Min.
Wednesday: Group run. 10.5 miles run at 7:04 with the fast guys. Felt good.
Thursday: 11.4 miles progression. Last 3 miles averaged around 6:40 Again felt like i had some pep in my step. Trying to finish strong on runs after the 15k to get use to pushing when tired.
Friday; Got in a quick work out. Warm up, then I ran a 10k course that i knew at half marathon pace, and cool down. I had to keep slowing down because my watch showed me i was going too fast. After the crappy 15k, it felt good to run a tempo and feel completely fresh at the end. The 10k pace tempo averaged at 6:42/mile on a mostly flat course which i figure will translate to 6:50 on the very hilly 1/2 marathon course in 2 weeks. Overall run averaged 7:00 min per mile. made me feel very confident for the up coming 1/2 Marathon. Drove from 5 to 10 pm to visit family, so i could hardly walk after sitting in our tiny car for 5 hours immediately following the run.
Saturday: Meant to go 8 miles but while visiting family got a little lost in Mad City (Madison), WI. Ended up being 10.36 miles @ 7:13
Was super tired as our son kept waking up all night being in an unfamiliar place, so this run was on about 5 hours of very interrupted sleep. We drove 5 hours home and got home at 1 am Saturday evening...I was up with our son again at 6 am Sunday morning. So 10 hours of driving and 10 hours of sleep Friday and Saturday nights.
Sunday: Cut it short due to the longer than intended run Sat. Tried to push the last 3 miles, but had nothing due to the lack of sleep and stiffness from the car. But on the whole a really good week. Happy for the week, but working my second job today until 10:30 pm so I'm about ready to fall asleep 2 hours into my shift.
Feeling excited from the 1/2 in the 2 weeks.
72 miles on the week
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
I'll read and comment on your weeks tomorrow. My brain is no longer functioning on this little sleep.
Watson nice week once again. Yes totally agree with you on me just get out there and race and not worry about time.
Schumacher nice 1000s. I've got some for tomorrow. Haven't done them for ages though so not expecting much. Lack of sleep is such an energy drain.
Cfarr great stuff on the increase.
Mark/jmac one of my Strava mates did a beach run today in his Vaporflys!
I did recovery 5 miles on the beach today as slow as possible. Noticed my footprints and took a photo. Look pretty good with no heel imprint.
My new phone has a decent camera and the beach colors look stunning.
Piwi - those are some stunning pictures, what sort of phone did you get?
Paul - hope the recovery is going well
Corey - good that you are getting back into it, it'll only get easier from here!
DPS - nice week. Definitely something to be said for trying to push the tempo on tired legs. I've had a bit of that in the last couple of months and I'm hoping it'll pay off.