Sub 1:30 Half Marathon in 2019 (Read 641 times)

When I'm tat 7:05 or 7:10 I can definitely talk. I have a cadence in the mid 170's when I slow down to 7:30 or so now, I feel like I'm taking super tiny steps and end up stumbling. It is odd considering I was doing it daily a few months ago. I think part of it was when I started running workouts an races (mid may) by body started going back to racing mode where my form adjusts to mid foot to almost toe strike.  I was a 800 and 1500 person in college (and cross country) so the lsd is needed for base, but still feels odd.

A few things:

1) You can’t compare an easy run at 8:30 pace and an easy run at 7:45 pace. For example, my last easy run at 7:45 pace I was at 177 spm. I don’t think 5 SPM makes that big of a difference here. Your SPM should speed up as you speed up, but the point is to try to minimize it as much as you can, e.g. easy runs shouldn’t be 160 SPM and half marathons 200 SPM.

2) Being able to talk is not really the guidepost: I can talk when running marathon pace. Even during a marathon, I can talk in full sentences until about mile 18. It’s about having easy conversations. One thing I’ve noticed recently is that on truly easy runs, I can just breathe through my nose for a bit. If it’s more than easy, I need to breathe through my mouth and nose. I think another easier guide than “can I talk” which is probably too subjective is breathing pattern. I know I’ve exited easy running once my breathing pattern gets to 2-2 (it’s usually 3-3 or 3-2 on easy runs)

3) I haven’t found a single prominent coach who advocates running easy runs at MP+30. Even Jack Daniels, who probably has the fastest easy running out of anyone I know, puts it at MP+60. I like Pfitz’s rule the most though, which is that easy runs should be MP + 15-25%.

4) Your legs were probably more stuffed just because you were way less experienced. As we run more races, our soreness level generally decreases. Otherwise, we would all be very sore after easy long runs of 13.1 miles and not sore after racing.

I haven't got much to add to this topic as there are so many variables. People's age, gender, mileage, talent, experience etc all seems to effect their "easy" pace.

I've always fallen into the 4.30 to 5 min/km easy pace and 5.30/km recovery pace even when I was running sub 3 marathons and 17.30 5k. My cadence falls to around 176 at recovery and is around 180 at easy. I try to keep form and posture at recovery pace and keep cadence up with obviously shorter steps. Effort is similar to a brisk walk.

Some asked why I got a coach. I want to take a crack the next few years at breaking my Dad's PR in the marathon. I don't have enough knowledge beyond reading a few books on how to train for a marathon. If I was just shooting for 5 or 10k I would be fine coaching myself.  I wanted something more adaptive to my results at any given time and someone I trust to bounce ideas off of.

My Dad's PR is 2:37:01 in the marathon. He 2 weeks after his last college race for University of Wisconsin. He was a 1500 guy (3:41.2) and his other PR in 5k (13:57) and 10k (28:16) are completely out of reach. He was an all American in cross country. His marathon time is obviously soft, but he never ran another until is mid 40's so it is the one I have a shot at.

I just need some help with long term planning, setting goals in between, and workouts geared to my weaknesses.  The guy I am having coach me is part of our running club and has 30 sub 2:35 marathons with a best at 2:23: xx.

I have been out of running for so long I just needed some help once I get into real serious training.  I have run 16:02 5k and 34:32 10k. I think I can still breaky 10k or, but the 5k may be tough. I do think though through building endurance I can go 26.2 at 6 min mile pace

Mark - That picture explains a lot. You’re looking very relaxed

DPS - Re: injuries, there is only one strategy that works. Strength training and diligence with foam rolling.

Is it your lower back that hurts? That usually is a sign of weak glutes.

Re coach, great choice:

You have a lot of potential (Genetics is a huge component), you might not run his times, but 15:30 is a given with proper work.

I’m sure Mark can corroborate, but having someone to look objectively at your training, someone who’s seen hundreds of athletes and situations is very helpful.

I can list a few examples of things I noticed since starting to have a coach at the beginning of this year:

He told me to run 5 days a week instead of 7, do proper strength training instead of focusing on perfecting my form with drills and what not. I've also run less mileage. Kinds of things that only a professional can observe with an objective look at your training.

Jmac - heh I’m KING of cadence!!!

Ok, seriously, my cadence is 170 for recovery, around 180 for easy runs and around 190 for races, maybe 200 for mile pace.

Unlike Mark I can run anything from a bit faster than walking all the way to sprints.

It's like I have 9 or 10 gears. I managed to run with my sister a while a go at around 7:30/km or 12min/mile.

me - I have the task of arriving healthy to the start line on Sunday. I'm at 84kg/189lb and trying to slim down for Sunday, so my lunch was at the salad place instead of the buffets. I always overeat when I hit the buffet.

No more strength work this week, no playing the guitar (cause I sing along and it makes my throat hoarse), sleeping at the right time etc.

I probably still have 2 more GO's at scouting the course in google street view.

Yea, my back issues come from getting my legs taken out from me while going for a dunk in high school.

I messed it up pretty bad as I came down right in my back with no help from my arms or legs. To keep ku back health it needs constant core work to keep my back in line and leg work (1 leg dips etc) to make sure I keep my left and right sides even in strength.

JMac - I do appreciate your (and everyone else's) feedback, it's quite helpful. With specific regard to what you mentioned:

1) Weekly Mileage - I'm nailing this! Working on week #8 of 70+
2) Long Runs - ~15 is what I've been doing so far. I'll need to pump those rookie numbers up.
3) Threshold Runs - This week was my first doing a pure T run, though those will continue. The 1k reps I do hit both T and VO2 MAX, both, though not as much as a pure workout of either type would.
4) Everything else. I guess I'm doing this, too!

I think I'll be able to hit the local group LRs given my girls' soccer schedules this fall, which will make those LRs with quality easier - if not, I can always just suck it up and do them all solo.