>Racing>Sub 1:30 Half Marathon in 2019
Good luck, Mark!
This was a taper week for me before Monday’s 10K. (For those of you in NZ wondering why there’s a race on Monday, it’s the U.S. Labor Day holiday.) My lung soreness/fatigue/illness/whatever seems to be abating a little, as my swim was a little faster than last week’s and my taper-week 200s and half-mile were a little faster than before my last race. Still not sure what time to expect Monday - a month ago I would’ve said sub-40 was a realistic goal, but my last tempo run and last set of 1200s were each about 10 sec/mile slower than expected. Guess I’ll say my A goal is sub-40, my B goal is to beat my old and I hope soft PR of 40:43, and my C goal is to get a good workout without injury. Weather looks to be pretty good, and there may be a person or two to run with.
Sun - 6.2 miles easy
Mon - 6.2 easy
Tues - 24 minutes swimming
Weds - 3.4 including 4x200 @ 38.8 seconds
Thurs - 5 easy
Fri - off
Sat - 3 including 0.5 @ 5:57 pace
Total - 23.7 miles
12-week average - 30 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)
Keen - great job on the 5k win!! Nothing quite like the feeling of being first across the finish line.
James - nice week, and good luck for Monday.
Weather here in Dunedin is looking optimum. Time for some fun!
5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 33:15 (Sep-19) | HM: 1:12:54 (Sep-19) | FM: 2:57:36 (Oct-17)
Last race: NZ Road Race Champs (10km), 15 Sep, 33:15 (PB)
Up next: NZ Road Relays, 5 Oct
"CONSISTENCY IS KING"
Mark - good luck.
My week is done. Ended up with a cold. Felt pretty rough on Wednesday's run, and thought it was very delayed tiredness from Saturday's race. But then on Thursday realized I was sick. Ended up taking the younger juniors on the Saturday club room.
So just 27.8km / 17.3 miles all easy.
The good news is that:
- The T5 screwdriver came.
- I was able to pull apart my watch, and replace the battery.
- The dead battery was the problem with my watch, so now I have GPS back (first use was on the kids run)..
Also, races for JMac to put down:
- Saturday 7 September, Trentham Harriers road race 7.4km. Aim 29:15, but will depend on how I recover from sickness.
- Sunday 24 November, Pelorus Trust Half Marathon. Aim TBD. My PR was from this race in 2016 (course now slightly different).
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).
So... just ran 1:12:54 official for 3rd overall and 1st Masters at National HM Champs. Unbelievable day, full RR later.
Wow, that's great, Mark! Don't write a RR yet, go celebrate!
Mark - awesome race. You said earlier in the week that Brian Garmonsway is the best masters runner in NZ. Brian ran 1:12:02 at Wellington (good conditions, but he lost a few seconds as he had shoe issues so finished barefoot) so you're now very close to him.
Looking at the results online. The NZ half and the half marathon results are shown as separate results. Was it the same race and start time or were their literally two half marathon races? It is kind of weird that the half marathon winner was behind many of the NZ half marathon runners.
Same race, start time, etc, just separate classifications/entry types. There is a slightly higher cost for the NZ Half Marathon Champs (to cover Athletics NZ involvement) and you have to be club-registered to enter - whereas anyone can enter the regular half marathon.
I think it's weird that the winner of the Dunedin half marathon was in the exact same race as you, and finished behind you but won it.
Wow Mark! Great result looking forward to the RR
james I’m in a very similar situation with my 10 k coming up today... I’m going to use similar goals
a. sub 40 (difficult)
b. Strong finish, pr is difficult as well
c. good tempo run, no injuries
PRs since re-started in 2013:
5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18)
HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)
10K LaganSide (Belfast) goal sub 40. Belfast HM 22nd September goal sub 90.
weight loss complainer
Keen - congratz again on winning the raceMark - super cool a new shiny PR, you had such a great progression from your initial1h27 half marathon, and now you're looking at a potential 2h30 marathonAre you familiar with the world master athletic championships?Next one will be in Toronto next year. You have a big chance of podium or even winning it all.https://en.wikipedia.org/wiki/2020_World_Masters_Athletics_Championships
Marco - go get that sub 40!
James - go get that sub 40!
me - My week is below. Now all I have to do is avoid doing stupid things until Thursday and also see if I can find some pacers.M: strength trainingT: 1000 + 5x100 + 1000 + 5x100 + 1000W: 8ezT: 600 3x300 600 3x300 600@current 1500 pace (2:00) 300@target 1500 pace (0:57) F: strength trainingS: 3x (800@mile + 200 sprints) 2:40 0:37 2:40 0:38 2:42 0:46 S: 10ez
PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR
Nice job on the W Keen
Mark you ran an exceptionally well paced race... you seem to be getting better and better.!
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
James nice week Good luck in tomorrows 10k!
Marco Good luck in your 10k as well.
Flavio nice week and nice job again on that workout you did, that should give you some confidence going into your race good luck to you!
Watson nice week hope you get to feeling better.
I cut back my mileage just a tad this week putting in just over 21 for the week and my target was 20. I put in mostly easy miles..although I did through in some up tempo paces in on some of the downhills and uphills on my Thursday run. I also ended up running a little farther today than I planned.. I guess that's what happens when you take a wrong turn!
I plan to get in a few more miles this week again keeping them mostly easy.
Weekly SummaryMonday, Aug 26, 2019 thru Sunday, Sep 01, 2019
As expected, no sub 40 and no pr for me today. In fact I think I got a bit more than 41... but I liked the fact that I tried a few time and I didn’t give up... I think I still have a shot at sub 90 in 3 weeks, but I need to nail down the training... hope to give some more details later on the race....
Mark another amazing time and progression for you. All on relatively conservative mileage too. I have no idea what your potential is.
Cfar good consistency on the injury comeback.
Marco good effort in the 10k. You just need some uninterrupted weeks of training to get there.
Flavio I'm trying to add up your mileage it's about 30kms ? Is that standard for middle distance training?
Maybe that's my calling Good luck thursday.
I had a low week 30 miles. Busy at work and 2 kayak fishing days didn't help. Friday I felt dizzy 5kms into a run. I think I wasn't fueled properly or something. After that I decided to have an easy weekend.
50+ PBs - 5k 18:29 Tauranga Parkrun May18
10k 40:16 June 18
" I have a plan to make my legs longer by wearing shorter shorts "