Forums >Racing>Sub 1:30 Half Marathon in 2019
There is some 80s aerobics on youtube. It looks funny as hell now with their outfits and dance moves, but Boyd makes a cameo in one. I can't find his episode though.
I don't ask much of my subjects constituents in this thread, but I need details on this immediately.
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 "
Flavio - nice RR, I agree with the others that all the traffic would've definitely cost time. The Corporate Challenge here is a 5km race, it's a 2-lap course and almost half of the 2nd lap is just an absolute nuisance working through traffic. It's not just the time and added distance from weaving, like Mikkey says it's also a distraction from just being able to focus on running your race. Anyway good stuff, on a better course sub-18 for sure.
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"
Intl. correspondent
There you go, don't you guys think I move like a lince? (PS: I'm in the yellow jersey running like a duck)
The dude screaming is one of the running coaches in the group, he usually films everybody during races.
He's screaming "Go buddy, go for the PR"
https://www.youtube.com/watch?v=_JvmRYRrA2I
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
Flavio I reckon your leg action looks smooth but your arms look like they are moving around a little bit as well as back and forward. I wonder if you straightened them up a bit so they are more just back-and-forward, this might improve your efficiency?
All these race reports and videos... MAN I'M SO IMPATIENT TO RACE THIS SUNDAY!!!! Even though it's not the goal race (that's the Dunedin HM next weekend), I JUST WANT TO RACE!!
On that note, keen to get any thoughts on appropriate mileage this week.
For my last two goal HM's, the mileage pattern has been:
Waterfront: 65 (sick) -> 72 -> 60 (incl. race) - the 72km week (and race week), I was crushing everything (mostly because I'd had a light week before that)
Christchurch: 83 -> 69 -> 60 (incl. race) - this was pretty optimal, I felt so-so until the day before the race, when I felt invincible
For Dunedin (1 Sept), currently I'm:
70 -> 55 (planned, incl. 10km race) -> ~60 (incl. race)
I think the 55km this week feels maybe a little light, but the 10km on Sunday will be at race effort, so wondering if I nudge it up to around 60km overall, or just leave it. Note that there's an extra recovery jog planned for HM race week on Monday next week (so I'll be running Mon-Thurs, Fri off, light one Sat, race Sunday) - normally Mon would be a day off. So maybe that balances it out enough.
Thoughts?
(nb last year, where I did a 10km race before Dunedin HM, the pattern was 84 -> 54 (incl. 10km race) -> 58 (incl. HM), although I'd had a couple lighter weeks prior to that).
^^
I just realised I've got taper madness already and I'm not done with racing for another 4 weeks.
This is going to be interesting.
Piwi nice week glad to see you getting in some more miles. I may have missed it, but do you have any races planned?
Watson nice week
Mark nice week can't wait to see your race results the next few weeks.
Flavio nice job so close to your PR but still impressive!
JMac awesome job on the race and race report!
Good luck to everyone racing this week.
I'm still slowly building back up, put in right at 21 this week mostly all slow miles with a few pickups here and there but nothing to strenuous although I did put in 4 hill repeats in the middle of my 11 mile run today. I feel fine at the moment so thats a good sign.
Weekly SummaryMonday, Aug 12, 2019 thru Sunday, Aug 18, 2019
PR's
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
Corey excellent to see you building back slowly.
Mark I think by writing your post you answered all your questions
Flavio great video clip. I run a bit like you. My gait is a bit side to side rather than forward. I think its my bowed lower legs which cause it all.
Gotta give a shout out to the lady wearing 599, her form is awesome !
Flavio - Nice race report, stinks regarding the conditions
Mark - Funny, My corporate games is exactly the same (except it is about 5.1K)
My week:
Monday - 2.5 easy TM
Tuesday - 5 moderate, trails
Wednesday- 20 minutes exercise bike
Thursday- 3.5 easy TM
Friday - 5 easy TM
Saturday- 5 easy roads
Sunday - 4 easy roads
Total - 25 miles
still recovering from AC 100. Also working on my glute engagement
Is it weird that when I had some time to kill in Wellington Airport, I googled all the male entrants in the NZ Half Marathon Championships (there aren't that many and I already know some of them), and figured that I am a good shot at podium in the M35-49 age group with a chance of gold?
(basically it's me v. Dwight Grieve so far in that age group, he is a NZ-rep mountain runner and has just run a 10k in the mid-33's but it was on a point-to-point course with a big net downhill)
Mark - It must be 57.5km this week, 55km will make you flat, 60km you're overtrained. Honestly, I would go with 55km this week, as it is a 'A-' race. And play the last week by feel, as it will depend on your recovery post the 10km race.
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
Hot Weather Complainer
If I was around that Saturday night, I would offer you my couch for free, but alas I am out in NJ all day Saturday and won't be home until very late.
Hmm, so then offer her your bed and sleep on the couch when you get home *lack of running gets me bored enough to try and start something between people on the forum*
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Hey everyone, able to bring it home in 16:51 this morning. I'm very happy! I was a off by 2 seconds on my either or prediction. I'll take that . It was just as humid as expected (73 degree kiwi point) but the clouds held out which ended up being a life savior. Full race report coming soon, this one deserves one as I learned a lot about racing 5ks in this one on top of the usual requirement given a PR.
Hey everyone, able to bring it home in 16:51 this morning. I'm very happy! I was a off by 2 seconds on my either or prediction. I'll take that . It was just as humid as expected (73 degree kiwi point) but the clouds held out which ended up being a life savior.
Full race report coming soon, this one deserves one as I learned a lot about racing 5ks in this one on top of the usual requirement given a PR.
This is magnificent. You can break 16 in good running weather
Steve I think his wife uses the bed
3 months til Masters
Nice Job JMac. Keep at it Flavio.
My Week
Mon 6 easy
Tues 2 easy, 5x 2k @ 10k pace with 3 min recovery, 2 easy...ran this on a treadmill alternating 7:21 and 6 min pace
Wed 10 easy
Thur 6 miles easy
Fri: 2 easy, 2x15 min @ 6:05 pace w 1/min active recovery, 2 easy...This was really hard and my legs were pretty torched the next day but that was the last workout
Sat: 6 mile Fartlek in my new flats to break them in a little bit (New Balance Fuelcell) averaged 6:58 average with a 6:20 in the middle
Sun 12 easy and picked it up just a bit in the last 3 miles. 7:22 average
My half marathon is this Saturday coming up.
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
Yeah, I think that's right. Coming into Christchurch, I almost overdid it (normally I feel awesome for most of race week, but that didn't really hit me until the day before the race). With an A- race on the cards, I think it's better to play it slightly conservative, keep it at 55 and then adjust the final week before the HM as needed.
DPS - nice week and good call breaking in the flats first. I always do that with new racing flats even if it's a model I've previously used. Lots of us racing this weekend!
Corey - nice week and good luck building it back up.
Steve - how is the rehab progressing? I've seen the occasional slightly frustrated activity logged on Strava.