Forums >Racing>Sub 1:30 Half Marathon in 2019
Mark it's a Samsung A30.
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
Dp - good week.
Cfarr - good to see you running.
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
Cobra Commander Keen
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 SummaryMonday, Aug 05, 2019 thru Sunday, Aug 11, 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
RIP Milkman
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: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
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.
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.
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.
Intl. correspondent
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: weightsS: 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: 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
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.
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"
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!
3 months til Masters
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
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
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.
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.
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.