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

    Mark it's a Samsung A30.

    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 "      

     

    watsonc123


      Dp - good week.

       

      Cfarr - good to see you running.

      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).

      CommanderKeen


      Aspiring Hobby Jogger

        James - Super-glad to read about the milestones. Keep it up!


        Mark - Nice week.


        JMac - Nice week as well, and doing all you can to optimize your chances of sub-17 seems like a solid plan.


        Piwi - Quite the week for just taking "baby steps". I liked the beach recovery pics. Quite jealous.


        Watson - What watch do you have with a replaceable battery? Or are they replacing the entire watch? Good week.


        DPS - Great mileage, and some nice speedwork as well.


        Another one in the books! Had a bit of a run-in with the assistant athletic director today. I was taking a breather after having finished my workout (the last half I moved onto the track after the (American) football coaches opened up the gates. He came up flexing his assistant-AD muscles wanting me to leave - seemed very much the typical school administrator in my experience. Despite having already been told last year that I could use the track so long as the coaches were there, he said he doesn't want anyone not from the school using it because then "we'll have kids riding their bikes all over it". SMH.
        On the other hand, today's workout felt GREAT. Challenging, but not reaching too far. Started feeling some fatigue on rep #8, certainly on 9 and 10, but was still able to hit the right effort on those and the pace was right in line with the others as well.

        So, the 5,000m time trial I have planned will likely be done in stealth mode. Try to get out a bit earlier, finish the warm-up kinda quick, then head out right after I finish the TT and probably finish my miles for the day on the XC course - at least I have a definite invitation from the Jr. High XC team to use that whenever I want!

         

        Weekly Summary
        Monday, Aug 05, 2019 thru Sunday, Aug 11, 2019

        <tfoot> </tfoot>
        Day Miles Pace Description HR Link
        Mon 13.2 7:30 2x (5x 1k at CP) 1 minute recovery between intervals, 8 minutes between the sets 149 (76%) strava
        Tue 11.1 8:26 4 hawks, one scissor-tailed flycatcher, and lots of deer tracks on the road 139 (71%) strava
        Wed 10.9 8:38 1 shooting star (!), 2 badgers (!), 1 hawk, and 1 raccoon 147 (75%) strava
        Thu 11.1 7:59 1x 5 min, 3x 3 min @ ~5k effort 153 (78%) strava
        Fri 10.1 8:08 One big thunderstorm and a few short power outages - Innsbruck 142 (72%) strava
        Sat 14.3 8:28 No wildlife of note. Sad story. 139 (71%) strava
          70.7 8:10      

        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

        JMac11


        Benevolent Leader

          piwi - you are running quite a lot for someone just doing this for fun! I also loved the pictures, very beautiful. Something so interesting about the beach in the winter. I also agree with watson, take advantage of this new found passion and get a race in.

           

          watson - telling me 13 days out and not the date, you're expecting too much of me especially when you guys are on basically a different calendar than us!

           

          Corey - definitely keep it right at this volume and you'll soon start feeling great.

           

          dps - how are you planning on tapering?

           

          Keen - I loved your comment about being a typical school administrator. In those circumstances, if I've been given permission, I just tell them I'm not leaving and they can call the police if they want because I'm not doing anything against the rules. I have a weird dichotmy: I'm very respectful of rules in society, but I am not respectful of false authority if I know I'm not doing anything wrong. Then again, you live in the south and people are much friendlier and less confrontational than us up north 

          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)

          CommanderKeen


          Aspiring Hobby Jogger

            JMac - First of all, Oklahoma isn't in the South - we're "South-adjacent". There's a difference! 
            I was about to head out anyway - oddly enough the "conversation" with him trying to muscle me out of there (he had a 16-18 y/o kid with him who was bigger than I was who kept making threatening advances/lunges at me) resulted in my being there later than I would have if he hadn't said anything to me to begin with.
            My perspective is this - I'm not doing any damage to the facility (that my bond dollars are helping to pay for), and I'm in no way a liability - if I injure myself on the track I know it's because of my running and not because the school put the track there and forced me to run on it.
            I'll sacrifice my last day of having a daily alarm that starts with a "5" instead of a "4" to wake up a little early, get my TT done, then be gone before anyone even knows I was there.
            I just can't stand people who revel in them having a bit of power and love enforcing rules that are just there to be rules. After all, the actual Athletic Director told me last year that using it when there were coaches/school staff there was fine, and there are exactly zero postings about it not being open for public use.

            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

            JMac11


            Benevolent Leader

              Keen - two comments. 1) I knew you wouldn't like my use of the word south to describe you guys and 2) you hit the nail on the head with "I just can't stand people who revel in them having a bit of power and love enforcing rules that are just there to be rules."

              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)

              CommanderKeen


              Aspiring Hobby Jogger

                Keen - two comments. 1) I knew you wouldn't like my use of the word south to describe you guys and 2) you hit the nail on the head with "I just can't stand people who revel in them having a bit of power and love enforcing rules that are just there to be rules."

                 

                I knew you were cool! 

                 

                This was easily my best workout of the year. I was seriously on a high about it until that ADA screwed with me. The pissed off feeling at that has since faded and I'm back to feeling pretty darn good today!

                 

                Interesting note from today's workout: the first 5x reps were on an asphalt path about 1/3mi around, the last 5x were in lane 8 of the (synthetic/rubber) track. Effort between the sets was as close to the same as I could manage (Stryd says I pretty much nailed this, fwiw), but the track intervals averaged 5 sec/mi / 3.1sec/km faster.

                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

                watsonc123


                  JMac - sorry, it is Saturday 24 August.

                   

                  Keen - it is an old Garmin FR15.  I found the battery on Ali Express, so am going to do the replacement myself.

                  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).

                  flavio1980


                  weight loss complainer

                    So Piwi is running a lot, Mark is gonna be internet famous and Keen lives in the south. Guess I got it all right.

                    Keen - you should've double legged that teenager  It'd make for a fun workout while you tried to escape the whole track team.

                     

                    me - Got a nice week:

                    M: weights

                    T: 3x (800@mile + 200 sprints)

                    W: 11 ez

                    T: 1200 + 600 + 4x300

                    F: weights
                    S: 12 ez

                    S: 3x (400 + 300 + 200 + 100) - very tired after this one.

                     

                    Following my own advice, I'm gonna race a 5K this Sunday. I have no idea how my aerobic capacity is at the moment with all the anaerobic training of late, but I suppose this race will answer my questions.

                    As usual (you guys know me), I'll go out in PR pace and if my face is still not blue by the 4th Km I'll speed it up a little.

                     

                    Talking about races, I was unable to find a track tournament in September, due mostly to poor planning on my part. There was a nice one next weekend and another one in October. Also the national master champs are in my town in November.

                    Alas, it will be a 1500m time trial, maybe I find some runners from the same group who've got 800s or 1000s at a similar pace around those dates, but it's not guaranteed.

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

                    Marky_Mark_17


                      Keen - nice week.  I had a run-in with a security guard at the track last year.  It's open to the public but there was an event on later that day and there were marquees on the infield.  He wouldn't let me on to the track despite me being in running gear and assuring him that I had no intentions of stealing a 40ft marquee.

                       

                      Also, the track surface is definitely quicker.  I've normally figured it to be 3-5 seconds faster per km (5-8 sec/mile) so sounds about the same as your experience.  The other thing with the track is that the GPS sometimes overshoots on corners and measures slightly long.

                       

                      Flavio - simultaneous post!  Interested to see how your 5km TT goes, with all the speedwork it'll be interesting to see how that helps.

                      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

                        Mark - it's actually a (large) 5k race, the field is usually strong, you probably have to crack 16 to think about top 5, I hope to have 3 or 4 runners around my pace to work with.

                        Your racing calendar sounds awesome!

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

                        dpschumacher


                          Well reading over the milage for the week, I feel like I'm definitely on the Lydiard end of the spectrum compared to many of you.  I'm also guessing that a big part has been me trying to build base compared to some of you who already have it or coming off injury.  Even in college when i did XC and 800/1500 in track, I was running 60-80 mpw until taper time. Just me having the speed, so having areobic capacity was always the need.

                           

                          To answer the question posed: My taper plan for the next 2 weeks....

                           

                          Today: 6 wasy

                          Tues: 2 easy , 5x 2k @ 10k pace with 3 min recovery, 2 easy

                          Wed 10 easy

                          Thurs 6 easy

                          Fri: 2 easy , 2x15 min @ 10k w 1/min active recovery, 2 easy

                          Sat 4 easy

                          Sun 12 easy, push last 2 miles

                           

                          Mon 6 easy

                          Tuesday 3 easy, 3x1 mile @ 10k with 3 min active recovery 3 easy

                          Wed 6 easy

                          Thur 5 easy

                          Fri 5 easy

                          Sat RACE DAY RACE DAY DON'T FALL ON MY FACE DAY

                          Sunday 5 easy

                          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

                            Schumacher I really shouldnt be doing workouts and should be concentrating on mileage too.

                             

                            Flavio yes you summed up 3 pages in your paragraph. I look forward to your 5k.

                             

                            Mark the BOP Steamers use our track ground for games now which can be a pain. I havent used the track for a couple of years though and do my intervals on the road. I agree the track has had my fastest workouts. Great energy return off the rubber.

                             

                            Keen that guy sound like a douche. our track is a community one. It has a brand new surface last year but we cant use lane 1 for training to save the rubber.

                             

                            I did 5x1000s this morning. Not my best work but they fell between 3.38 and 3.45/km which after 3 weeks of proper mileage is ok. Probably in 19 flat shape or just under.

                            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 "      

                             

                            watsonc123


                              Dp - Keen is the milage king here at around 70 miles per week.  Paul and JMac are pretty big too.  The most of us are quite moderate.

                               

                              Interesting read.  Especially the woman who won the ultra on just 50km a week.  This is a 62km race with about 2000m climbing, I knew a few running it, and it was a tough race.

                              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).

                              flavio1980


                              weight loss complainer

                                dps - yeah, unfortunately not many can handle the high mileage. That said, a part of the training periodisation is to try to squeeze as much fitness improvement from the lower mileage, then go up.

                                 

                                me - If the race were today it would be PERFECT weather. 50F and just a bit of wind.

                                I headed over to a nearby bike lane which spans 1500m and is ideal for workouts.

                                I had 3x (1000 @ mile + 300 sprints) for the day and it was tough. Yesterday was one of the strongest weight sessions since I started this block back in June and my legs were pure jelly. What's funny is that I can complete the 300m blocks very close to the prescribed pace but the 1000s are way more difficult.

                                Now one more tough workout on Thu, followed by an easy session of weight training on Friday, then 8ez on Sat and Sunday is race day.

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