Sub 1:30 Half Marathon in 2019 (Read 526 times)

JamesD


JamesD

    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)

    Marky_Mark_17


      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"

      watsonc123


        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).

        Marky_Mark_17


          So... just ran 1:12:54 official for 3rd overall and 1st Masters at National HM Champs. Unbelievable day, full RR later.

          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"

          JamesD


          JamesD

            Wow, that's great, Mark!  Don't write a RR yet, go celebrate!

            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)

            watsonc123


              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.

              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).

              watsonc123


                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.

                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).

                Marky_Mark_17


                  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.

                  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"

                  watsonc123


                    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.

                    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).

                      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...)

                       

                      Upcoming races:  

                      10K LaganSide (Belfast) goal sub 40. Belfast HM 22nd September goal sub 90. 

                      flavio1980


                      weight loss complainer

                        Keen - congratz again on winning the race
                        Mark - super cool a new shiny PR, you had such a great progression from your initial
                        1h27 half marathon, and now you're looking at a potential 2h30 marathon
                        Are 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 training
                        T: 1000 + 5x100 + 1000 + 5x100 + 1000
                        W: 8ez
                        T: 600 3x300 600 3x300
                        600@current 1500 pace (2:00) 300@target 1500 pace (0:57)
                        F: strength training
                        S: 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.!

                          PR's

                          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 Summary
                            Monday, Aug 26, 2019 thru Sunday, Sep 01, 2019

                            ‚Äč

                            <tfoot> </tfoot>
                            Day Miles Pace Description Link
                            Tue 6.1 8:19 Morning Run strava
                            Thu 4.5 8:24 Morning Run strava
                            Sun 10.6 11:06 Morning Run strava
                              21.2 9:46  

                            PR's

                            1m  5:38 (2018)

                            5k    19:59 (2019)

                            HM  1:33:56 (2018)

                            FM  3:23:07 (2018)

                              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....

                              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...)

                               

                              Upcoming races:  

                              10K LaganSide (Belfast) goal sub 40. Belfast HM 22nd September goal sub 90. 

                                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+ PBs5k 18:29 Tauranga Parkrun May18   

                                10k 40:16 June 18

                                " I have a plan to make my legs longer by wearing shorter shorts "