Sub 1:30 Half Marathon in 2019 (Read 620 times)

flavio1980


weight loss complainer

    Thanks everyone. This was a beast of a race. It's the first time I did a proper preparation for the 1500 and it shows.

    The last 2 times I think I ran it purely aerobic and I feel like this time I had quite a more powerful stride (if only short strides).

    I've gained a new found respect for all the 1500ers and milers out there for the beastly strength training sessions they must be doing.

    I was depleted physically at the end of it, like I've just done a heavy lifting workout. I've read somewhere that the 1500 is 35% anaerobic 65% aerobic so that might explain it.

     

    Now for the daily announcements:

    1 - I've signed up for a redemption 5k race. It will be on September 15th. The course is going to be flat and the weather should be alright.

    It's themed around one of the local Soccer teams. It's not gonna be a pretty course but I'm hoping to use my experience from the last 5k + maybe shedding a couple of Kg to get me through the finish line under my PR time. If not I guess I'll just wait until next year, due to ....

    2 - Next Monday I'll start a 20 week training camp targeting the Half Marathon in Sevilla, Spain in Jan 2020. I'm sure that will please our thread boss. It's a flat as pancake course, it's winter, but not too much winter. Temps are expected to be around 9-12c 48-52F and no rain.

    PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

    Marky_Mark_17


      I'm really excited for you Flavio.

       

      Weather in Sevilla at that time of year combined with the flat course sounds pretty much perfect for distance running.  If you can stay healthy then with the right coaching I reckon you are setting yourself up for a really good run.

      5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

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

      Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

      Up next: Bays Night of 5's 5000m, 20 Dec

      "CONSISTENCY IS KING"

      JMac11


      Benevolent Leader

        I think we have a few more PRs in store for the rest of the year!

         

        Speaking of which, Mark, did you state your goal? Looks like you're up next after Flavio's 5K.

         

        Flavio - can you give me 5K race name and goal? It better be a PR, see rule #8.

        5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (11/19) 

         

        Next Race: TBD

        Marky_Mark_17


          JMac- yeah a page or two back, but there's a been a lot going on!!.  Anyway my updates for the board are:

           

          Goal for NZ Road Champs is 33:59 (still chasing that sub-34...)

          Kerikeri Half Marathon, 11/23, goal TBD (it's a net downhill course so something ridiculous isn't out of the question)

          Bays Night of 5's 5000m, 12/20, goal 15:59

           

          The long-range weather forecast doesn't look great for next weekend but I'm pretty sure it can't be any windier than the last 10km.

           

          For the record my goal for Dunedin was a gold medal (tick).  Seriously starting to wonder if I run better when I go in targeting an outcome other than a specific time.

          5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

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

          Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

          Up next: Bays Night of 5's 5000m, 20 Dec

          "CONSISTENCY IS KING"

            Mark Nice Race Report! congrats again on the PR what an awesome race.

            James Nice Race Report! Congrats on your race as well!

            DP Congrats on your 10K and did you also run a recent half?

            JMac welcome back hope you enjoyed your trip.

            Marco nice race report too bad you missed your goal but keep it up it will be tough with all that traveling but keep pushing!

            Flavio nice job on that time trial loved the video too!

            PR's

            1m  5:38 (2018)

            5k    19:59 (2019)

            HM  1:33:56 (2018)

            FM  3:23:07 (2018)

            dpschumacher


              Yes I ran a half the weekend before the 10k.  1 ran a 1:24:47 over a hilly 13.1 miles.

              Mark Nice Race Report! congrats again on the PR what an awesome race.

              James Nice Race Report! Congrats on your race as well!

              DP Congrats on your 10K and did you also run a recent half?

              JMac welcome back hope you enjoyed your trip.

              Marco nice race report too bad you missed your goal but keep it up it will be tough with all that traveling but keep pushing!

              Flavio nice job on that time trial loved the video too!

              2019 Goal: Run every day

              2019 Goal: Get to 165 lbs

              2019 Goal: Get in shape to be able to run 2 marathons in 2020

              flavio1980


              weight loss complainer

                Jmac - I don't care for adding that 5k to the front page, but you bet it's gonna be a PR attempt.

                If I do fail however, I'll cut my losses and hang back and focus on the training for the half marathon.

                I'll also run a fun run on Sat 21st, it's a 6k race called Batman run series and of course I intend to go in a superman costume, or some other silly costume, but superman sounds really cool 

                PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

                flavio1980


                weight loss complainer

                  Jmac - LOL LOL LOL

                  The race is called Corrida do Gremio

                   

                  It will be around and nearby the soccer stadium, I believe the finish line will be inside the arena.

                  Arena do Gremio

                  PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

                  JamesD


                  JamesD

                    Congratulations, Flavio!  We have a fair number of finish-in-the-stadium-5Ks in the U.S., but I get the impression they attract mainly fans of the teams that play at the stadium and not many serious runners.

                     

                    This was a recovery week after Monday’s 10K.  My shins were the only thing that hurt in the days after the race, but soon after I started my first recovery run Thursday, my right hamstring began to hurt a lot, and I stopped after one lap around the park.  On Friday, the pain started a little later & wasn’t quite as bad, and on Saturday it started a little later and was more like bad soreness than real pain. Can’t tell whether it’s just healing with time or whether each day’s running is helping it heal a little.  I have a long run scheduled for Monday but will have to evalute how I feel once I get started.

                     

                    Sun - off

                    Mon - 8.2 miles including Nissan Big Dog Labor Day Classic 10K, 39:35.9

                    Tues - off

                    Weds - 33 minutes slow swimming

                    Thurs - 1.6 easy, stopped w/hamstring pain

                    Fri - 5.2 easy, hamstrings still hurt but not quite as much

                    Sat - 5.7 easy, hamstrings hurt, but a little less

                     

                    Total - 20.7 miles

                    12-week average - 29 mpw

                     

                    Trying to figure out how to post some photos of Monday's race, but I can only seem to make the links work.

                     

                    High schooler finishing ahead of me without shoes

                     

                    Roller derby team that had trouble going uphill

                     

                    The only picture of me - yellow shirt & nose strip

                     

                    The photographer took 1500+ pictures of a 300-person race and didn't get one of me running, but he somehow managed to get several of my son's pretty blond 29-year-old tutor (who, to be fair, did win her age group).  Imagine that.

                    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)

                    dpschumacher


                       

                      The photographer took 1500+ pictures of a 300-person race and didn't get one of me running, but he somehow managed to get several of my son's pretty blond 29-year-old tutor (who, to be fair, did win her age group).  Imagine that.

                       hahahahahahahaha

                      2019 Goal: Run every day

                      2019 Goal: Get to 165 lbs

                      2019 Goal: Get in shape to be able to run 2 marathons in 2020

                      watsonc123


                        My week is done.  Not running today due to family members from out of town staying, and they don't come up much.

                         

                        Really light week getting over my sickness.  Started back Wednesday with a very small run.  Ran a little more Thursday, and took Friday off.

                         

                        Had the last club race of the year on Saturday.  It was a 7.4km road race.  Was originally aiming for 29:15, but with a build up of 0, 0, 3.8, 0, 0, 0, 2.4, 8 and 0kms due to sickness, changed my aim back to 29:30.  Paced pretty well, was hoping to speed up at the end, but faded just very slightly (about 10s) and ended up 29:56 (unofficial).

                         

                        <tfoot> </tfoot>
                        Day Miles Pace Description Link
                        Wed 1.5 9:06 Evening Run strava
                        Thu 5.0 8:37 Evening Run - Incl. 2 x 200m Strides strava
                        Sat 1.5 7:31 Warm up strava
                        Sat 0.7 7:36 Warm up strava
                        Sat 0.1 8:20 Warm up strava
                        Sat 4.6 6:29 Trentham Harriers Road Race strava
                        Sat 0.4 8:40 Cool down strava
                        Sat 0.6 10:09 Cool down strava
                          14.4 7:49  

                        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).

                          Mark your girlfriend Camille was pacing the 5000m at the Brussels Diamond league  check it out.

                           

                          James that was extremely shallow of that photographer....please post up a photo of blonde tutor for our assessment 

                          To post pics go to this website

                          https://postimages.org/

                          Click on choose images and upload your photo.

                          Copy the direct link info that shows and then click on image icon in your post reply box and paste in that link.

                          This should work.

                           

                          Watson have you got a cold bug ? Hopefully not the measles which is doing the rounds.

                           

                          I have had 2 lighter weeks around 30 miles. A couple of surfs too in big surf which is quite a workout.

                          50+ PBs5k 18:29 Tauranga Parkrun May18   

                          10k 38.55 oct 19 strava run

                          " 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


                            James - lol at the photographer.

                             

                            Watson - bummer about the sickness disruption.

                             

                            Piwi - nice cross training

                             

                            Me - pretty good recovery week, legs took until Saturday to feel normal-ish again, so I took Saturday's track session a little gently.  20km long run this morning and the legs were pretty tired by the end of that so maybe still just a little bit of fatigue lingering.  Will be all good by NZ Road Champs next weekend though.

                             

                            M: rest day and sleep in

                            T: 8km recovery

                            W: 12km easy

                            T: 15km with some short efforts

                            F: weights

                            S: 13.2km track session

                            S: 20km long run

                            Total: 68.3km

                             

                            Anyway there was a bit of drama as the North Shore Marathon (and Half Marathon) was this morning, it starts/finishes in Milford around 10 mins drive from my house.  The weather around 4am was pretty nasty, with thunderstorms etc., and just before 5am they made the call to cancel the marathon and put everyone in the half instead (the marathon starts quite early at 5:30am given there's a couple of beach sections so they need to get everyone through before high tide, it's two laps of the HM course which starts a couple of hours later).  I was a bit surprised because I looked at the rain radar before I left for my run at 5am and it was pretty obvious the weather had all blown through by then - it was nice when I was out apart from a little bit of wind.  Some grumpy marathoners on Facebook, I know the organisers did it in the interests of participant safety, but it was obvious from the rain radar that they would've been fine by race start, they just got the decision flat wrong.

                             

                            (I should add that I totally get why they made the decision, I just think they probably got it wrong)

                            5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

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

                            Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

                            Up next: Bays Night of 5's 5000m, 20 Dec

                            "CONSISTENCY IS KING"

                            watsonc123


                              Just a cold.  Not the measles.

                              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


                                Also, another issue with NZ race errors and distance.  From Christchurch full:

                                 

                                 

                                Marathon Course Error
                                It has come to our attention that a large part of the full marathon field has cut the course short in the
                                2019 event. This happened in the eastern 10k loop that only Full Marathoners used, whereby runners
                                turned into Waratah St a block too early, cutting the course short by approx. 280m.
                                In regard to results and times, we do not believe anyone was competitively disadvantaged by this error.
                                In practical terms it meant the times for anyone who made this error are between 1min and 2min faster
                                than they should have been, depending on their average pace.
                                We do not think this has affected placings and/or awards at all. We have decided that any race records
                                that were broken by more than 60 seconds will still be allowed.
                                While participants in any race have a responsibility to be familiar with the course, we accept the end
                                blame because it has become evident that the coning and marshalling at this point were confusing.
                                Furthermore, we accept that this 10k section of the course is very complex.
                                We have this as top of our agenda for the event debrief and have already identified ways to make this
                                10k section simpler in the future.
                                This issue is obviously very embarrassing for the event, but we felt the need to be up-front about it and
                                we apologise to Full Marathoners. We hope it does not spoil what was otherwise a very successful day
                                where in challenging conditions you were able to push your limits.
                                Your sincerely,
                                Chris Cox
                                Race Director

                                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).