Sub 1:30 Half Marathon in 2019 (Read 638 times)

    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.

    50+ PBs5k 18:29 Tauranga Parkrun May18   

    5k 18.29 Christchurch Parkrun July 20

    10k 38.55 oct 19 strava run

    Next race Mount Maunganui half 10k 31st Aug 2020

    " If you don't use it you lose it but if you use it, it wears out.

    Somewhere in between is about right "      

     

    Marky_Mark_17


      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.

      5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

      HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

      Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

      Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

      "CONSISTENCY IS KING"

      flavio1980


      King of taper madness

        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: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Strava Segment Crown Stealing

        Tool to generate Strava weekly

        Marky_Mark_17


          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)

          • 10-week average until now is 86.6km.
          • Last week was 70km.
          • This week is currently planned at ~55km including the 10km race.
          • Next week is the week of the goal race
          • Normally in race week for a goal half I would end up doing around 60km (35km pre-race, plus 21km, plus warm up and warm down).  

          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).

          5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

          HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

          Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

          Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

          "CONSISTENCY IS KING"

          Marky_Mark_17


            ^^

             

            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.

            5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

            HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

            Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

            Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

            "CONSISTENCY IS KING"

              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 Summary
              Monday, Aug 12, 2019 thru Sunday, Aug 18, 2019

              ‚Äč

              <tfoot> </tfoot>
              Day Miles Pace Description Link
              Tue 5.7 8:33 Evening Run strava
              Thu 4.4 8:41 Evening Run strava
              Sun 11.1 9:22 Morning Run strava
                21.2 9:01  

              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 !

                50+ PBs5k 18:29 Tauranga Parkrun May18   

                5k 18.29 Christchurch Parkrun July 20

                10k 38.55 oct 19 strava run

                Next race Mount Maunganui half 10k 31st Aug 2020

                " If you don't use it you lose it but if you use it, it wears out.

                Somewhere in between is about right "      

                 

                paul2432


                  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

                  Marky_Mark_17


                    Mark I think by writing your post you answered all your questions 

                     

                     

                    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)

                    5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                    HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                    Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                    Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                    "CONSISTENCY IS KING"

                    watsonc123


                      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 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                       

                      40+ PRs: 5km 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

                      SteveChCh


                      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*

                        PB:  Christchurch 2016 1:29.25

                        Recent Races:  Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                        2020 Planned Races:  South Island Half-Marathon, August 2.  Cherry Blossom 10km, September 13.  Queenstown Half-Marathon, November 21

                        SteveChCh


                        Hot Weather Complainer

                          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

                          PB:  Christchurch 2016 1:29.25

                          Recent Races:  Half-Marathon Time Trial May 31, 2020 1:31.51 Auckland Waterfront Half-Marathon 2019 1:30.49

                          2020 Planned Races:  South Island Half-Marathon, August 2.  Cherry Blossom 10km, September 13.  Queenstown Half-Marathon, November 21

                            Steve I think his wife uses the bed 

                             

                             

                            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*

                            50+ PBs5k 18:29 Tauranga Parkrun May18   

                            5k 18.29 Christchurch Parkrun July 20

                            10k 38.55 oct 19 strava run

                            Next race Mount Maunganui half 10k 31st Aug 2020

                            " If you don't use it you lose it but if you use it, it wears out.

                            Somewhere in between is about right "      

                             

                            dpschumacher


                            Making a comeback

                              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.

                              2019 Goal: Run every day Goal: Get to 165 lbs Goal: Get in shape to be able to run 2 marathons in 2020

                              2020 Goals:

                              5k:16:30

                              HM: 1:18:00

                              Marathon: 2:45:00

                              New 2020 Goal: Actually run a race, any race, just run a real legit race. **Eye Twitching**

                              Marky_Mark_17


                                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.

                                 

                                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.

                                5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

                                HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                                Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                                Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                                "CONSISTENCY IS KING"