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

JMac11


Benevolent Leader

    Ha yes sorry Keen, 3x2T. The worst workout of my cycle, i.e. what I find the hardest, is 8E + 4x2T + 2E. Trying to run 2 miles at your 10 mile pace when you already have 14 miles in your legs, 6 of which are at that 10 mile pace, is as close to seeing the pink unicorn as you can get outside of a race.

     

    Speaking of which, I get to run my first quality day today! Maybe I should be screaming like DPS.

    5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

     

    Next Race: TBD

    CommanderKeen


    Aspiring Hobby Jogger

      JMac - I've got those two workouts queued up for Thursday and Monday. I'll have to get up a bit earlier for the increased total mileage, but hey, which do I value more? PRs or quantity of sleep? Obvious answer is obvious.

      5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

       

      Upcoming Races:

      Dallas Marathon 12/15

      Marky_Mark_17


        Ha yes sorry Keen, 3x2T. The worst workout of my cycle, i.e. what I find the hardest, is 8E + 4x2T + 2E. Trying to run 2 miles at your 10 mile pace when you already have 14 miles in your legs, 6 of which are at that 10 mile pace, is as close to seeing the pink unicorn as you can get outside of a race.

         

        Speaking of which, I get to run my first quality day today! Maybe I should be screaming like DPS.

         

        That is some serious suck.  The toughest workouts I run are 2 x 15 min @ 10k effort, 4 x 8 min @ HM effort, or the worst of all, 3 x 15 min @ HM effort.  But I would generally have maybe only a 4-5k / 2-3 mile warmup.

        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"

        CommanderKeen


        Aspiring Hobby Jogger

           

          That is some serious suck.  The toughest workouts I run are 2 x 15 min @ 10k effort, 4 x 8 min @ HM effort, or the worst of all, 3 x 15 min @ HM effort.  But I would generally have maybe only a 4-5k / 2-3 mile warmup.

           

          Ouch! The HM effort workouts don't sound too rough to me, but that 2x 15 min @ 10k effort just sounds brutal. The 1k intervals I do can be tough enough, but yours are a notch higher on the effort scale and quite a bit longer. Doing those would be super-tough for me, but it would "only" be ~4km or so for me per interval, but for you that's dang near half of the race distance's worth of work for each interval!

          5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

           

          Upcoming Races:

          Dallas Marathon 12/15

          JMac11


          Benevolent Leader

            Mark - what is the point of 2x15 minutes at 10K pace? Seems weird to run almost an entire race distance in practice. The only other time you do something like that is 5x1K, but that’s a lot more reps. Wonder what your coaches logic is there.

            5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

             

            Next Race: TBD

            Marky_Mark_17


              Mark - what is the point of 2x15 minutes at 10K pace? Seems weird to run almost an entire race distance in practice. The only other time you do something like that is 5x1K, but that’s a lot more reps. Wonder what your coaches logic is there.

               

              Honestly I wondered the same thing.  I've seen 3 x 2 miles often used as a 10k race workout, but not this.  As it happened it turned out to be a massive confidence builder.  It got thrown in at the end of a recovery week when my legs were fresh and I was damn close to sub-34 pace for both reps.

              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"

                Flavio.. you’re right Smile

                everyone, this is a really good exchange o training, I’ll review my schedule next week and will try to get some input from here... those intervals sound brutal but really productive!!!

                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 Seeley cup 30Nov (Belfast) goal sub 40 again...might try a 5K park run

                Marky_Mark_17


                  One thing I forgot to mention from Sunday... the guy awarding the medals was none other than Pete Pfitzinger (in his role as Athletics NZ CEO).  I'll keep this picture just in case my daughter ever gets seriously into running!

                   

                  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

                    You should have told him that your group of imaginary fans are Jack Daniels fanboys, not his!

                    5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

                     

                    Next Race: TBD

                    Marky_Mark_17


                      You should have told him that your group of imaginary fans are Jack Daniels fanboys, not his!

                       

                      I did actually want the medal!

                       

                      It was such a nice morning here... I had to fight the urge to go running even though it's a planned day off.  That combination of perfect running weather and 'I'm excited to train for the next race' is hard to say no to.

                      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

                        Weather is getting nicer here too, temps are around 60F/16C for morning runs (which are rare for me, but still).

                         

                        Keen - How did you like that TLT run? The next version of that run is something like 2E + 2x2T + 8E + 2T + 1E.

                         

                        Mark - I've always struggled with the idea of "confidence" builders. I guess they work for some people, but for me, I'd rather not destroy myself with a workout where I'm not sure of the purpose outside of just that: to build confidence.

                        5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

                         

                        Next Race: TBD

                        CommanderKeen


                        Aspiring Hobby Jogger

                          JMac - That workout did feel pretty good overall, but by ~mile 5 of that middle 8E I was thinking "I really wish I could just run fast and get this over with!". I certainly did feel the extra fatigue/miles on my legs when I finally did get to the 2nd 2T. I couldn't *quite* get up the effort level all the way, but I was on the high side between T and HM effort.

                           

                          Nice that you're getting a bit of a break in the weather. Our highs aren't quite as high as they have been, but our lows haven't really gone down at all (still low/mid 70's). We might get below 70 Sunday, but that's a super-short run day for me, and the temp drop will only be because of a thunderstorm that's supposed to come through.

                          5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                           

                          Upcoming Races:

                          Dallas Marathon 12/15

                          JMac11


                          Benevolent Leader

                            Ha I hear you on that, it's one of the worst parts of the TLT runs. It's even worse for my favorite version of this, which I only pull near the end of the cycle: 3T + 10E + 3T. But it's a good reminder of the slog of marathon running and staying within yourself, knowing that the pain train is coming soon. If you run those E sections too fast, you pay for it dearly in the final T portion.

                            5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

                             

                            Next Race: TBD

                            SteveChCh


                            Hot Weather Complainer

                              Sorry all for my absence.  Been going to some dark places during this injury break.  I got to the point where I just thought it's time to give up running because it was never getting better.  However this week, I've managed 3 30 minute easy paced runs and a 45 minute today with no more than minor pain which doesn't get worse during the run.  I'm finally optimistic again and VERY excited about the prospect of running again over summer.  It will be easy paced for quite a while yet while I build back some confidence (and fitness), but trust me, after 3 months of extreme frustration, that really does fill me with joy.

                               

                              I plan to spend 2-3 months building a big base with real easy paced running, which for me should be 5:05-5:10 per km at the fastest - I have a tendency to get down to 4:50 which is too fast.  Then I can start working on some quality.  This is assuming everything stays on track - I'll be very cautious and swap out runs with the bike if I have any concerns.

                               

                              It was also my last paid week off after the redundancy, but it ended with a job offer which is very attractive so a good week all round.  It's just a pity I couldn't use some of this time for training but such is life.  3 more weeks off and hopefully I'll be back up and running for those at least.

                               

                              Phew.

                              PB:  Christchurch 2016 1:29.25

                              Recent Races:  South Island Half-Marathon 2018 1:32.39 Auckland Waterfront Half-Marathon 2019 1:30.49

                              2020 Planned Races:  Christchurch 10km Series (Park), February 2, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2

                              JMac11


                              Benevolent Leader

                                Steve - great news. Some of us haven’t had to deal with this (looking at you Mark besides your “I’m an idiot and broke my foot” ) but time off gives some perspective. If you need any advice on how to come back from injury, let me know. I can tell you that you feel like after months off you’ve lost everything and you need to start from zero, but the truth is your body retains endurance for a long time. Speed will take time to get back, but there are guys over in sub 3 who take 4-5 months off with just 20 mpw and will still run sub 3 when they put in a decent cycle. I lost 8 weeks last year, but was able to build back up and move my marathon PR from 2:54 to 2:46. Just stay very patient and realize that, as Mark says, consistency is king. A few months at 20-30 MPW is more important than trying to build back to 50 MPW and re-injuring yourself.

                                5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

                                 

                                Next Race: TBD