Sub 1:30 Half Marathon in 2019 (Read 588 times)

Marky_Mark_17


    Thanks guys. I don't get art, I mean I like the stuff I can recognize but the abstract stuff no. When we were in London this year we went to a big art gallery. There was a yellow triangle in a frame. Next to it was some information stating that a yellow triangle isn't just a yellow triangle.

    I was like for fucks sake it is a bloody yellow triangle 

    Anyway we got news that her painting sold already.

     

     

     

    This was my exact reaction to most of the stuff in the Museum of Modern Art in NY when we went there.  "That's just a red square, any idiot could do that".

     

    JMac - go for it!! (and yes, strength training is very helpful)

     

    Keen - fingers crossed it stays that way.

     

    My sister in law's wedding is on Monday.  It's out in the country in Clevedon near where I used to live and we're staying a couple of nights out there.  Should be fun cruising the roads out there.

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

    HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

    Last race: The Agency Group 10,000m, 9 Nov, 32:58

    Up next: Kerikeri Half Marathon, 23 Nov

    "CONSISTENCY IS KING"

    JMac11


    Benevolent Leader

       

       

      My sister in law's wedding is on Monday.  It's out in the country in Clevedon near where I used to live and we're staying a couple of nights out there.  Should be fun cruising the roads out there.

       

      The only Clevedon I could find is in the UK. You aren't flying all the way there are you???

      5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:44:43 (4/19) 

       

      Next Race: California International Marathon (12/8/19)


      Glute Force

         

        The only Clevedon I could find is in the UK. You aren't flying all the way there are you???

        you probably only know it by its former name wairoa south Smile

        Marky_Mark_17


          JMac - you probably couldn’t find Clevedon, New Zealand as I think there are more horses than people there. I’ve never heard it called Wairoa South like Mick suggests but the Wairoa River runs straight through it so who knows? My family lived out there for 2 or 3 years back in the early 00’s. It’s like an hours drive across town from my house.

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

          HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

          Last race: The Agency Group 10,000m, 9 Nov, 32:58

          Up next: Kerikeri Half Marathon, 23 Nov

          "CONSISTENCY IS KING"

          watsonc123


            The only Wairoa I'd ever heard of was the one in the Hawkes Bay.

             

            Piwi - I've just had another look at the painting.  It's really good, faces are very hard to draw/paint well.

            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).

              Watson thanks she did it in only 4 hours. Its sold already so she's had a good week.

               

              Mick pretending to be an expert on NZ geography 

               

              Mark I googled Clevedon and found it straight away, I don't know what Jmac is on about 

               

              Damn OKC sucks I don't know if I can watch them this year.

              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 "      

               

              watsonc123


                Also just bought some New Balance  Zante Pursuit online at Rebel.  There were $NZ 99 ones, but not in US 11.5, D width, so I got the $NZ 114 ones.

                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).

                  Watson it will be interesting to see what you think of them. I bought a 2nd pair.

                  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 "      

                   

                  JamesD


                  JamesD

                    Steve - Very sorry about your dog.  We love ours, and I can imagine what you must be feeling.

                     

                    Piwi - Interesting that your daughters have ability and interest in such different areas.

                     

                    Clevedon - Shows up fine on Google Maps for me, so it must be a JMac thing and not a U.S. thing. 

                     

                    JMac - Good luck!  As for complaints, you forgot “It’s below 60/16 degrees in Georgia, so we’re all wearing layers and gloves and beanies to protect ourselves from the bitter cold,”

                     

                    Me - Strange but I guess good week.  I did Sunday’s 5-mile tempo, my longest of this cycle, in 6:44/mile, compared to 6:49 before my last half.  My two 4-mile tempos over the previous month had been 6:54/5 with fading, so this was welcome. It helped that a recent rain had made the path hard instead of soft and dusty, and I assume drinking beet juice beforehand helped too.  After a short slow recovery run Monday, I was in bed all day Tuesday with what felt like a virus. Felt ok Wednesday and did a 14-mile LR, then weak Thursday and stronger Friday. Taping my troublesome left knee seemed to reduce the discomfort and swelling, or maybe it’s just recovering with time.  Have started checking my heart rate when I wake up. There does seem to be consistent variation depending on what I did the previous day - it was in the 60s Tuesday when I was sick, in the high 50s Thursday after the LR, in the low 50s Friday & today after easy run days, and in the high 40s Wednesday after resting all day Tuesday.  Three weeks until my goal half.

                     

                    Sun - 7.7 miles including 5.1 @ 6:44

                    Mon - 4.7 very slow

                    Tues - off sick

                    Weds - 14 easy, slow but reasonably strong

                    Thurs - 5.3 slow

                    Fri - 6.3 steady

                    Sat - off

                     

                    Total - 38 miles

                    12-week average - 34 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


                      JAmes - nice week and glad you're feeling better.

                       

                      Me - pretty good comeback week after being sick.  Good workouts Tuesday and Saturday, plus a good long run this morning too which will be my longest run until after Kerikeri Half Marathon in 4 weeks.

                       

                      M: 9.2km easy

                      T: 16.2km w/ 5 x 1km / 400 jog

                      W: 13.2km w/ hills

                      T: 20.1km steady (second half into the wind, still managed a good negative split)

                      F: weights

                      S: 14km track session

                      S: 28km long run

                      Total: 101km

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

                      HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

                      Last race: The Agency Group 10,000m, 9 Nov, 32:58

                      Up next: Kerikeri Half Marathon, 23 Nov

                      "CONSISTENCY IS KING"

                        Mark nice you cracked 100kms.

                         

                        James good that you got over that virus. At our age there seems to always be some niggle.

                         

                        My week is done at 54kms. Nothing special although I did a 6km portion at 3.55/km today within my 10krun.

                         

                        We lost the rugby and England were much better than us 

                        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 "      

                         

                        watsonc123


                          Mark - really nice week.

                           

                          James and Piwi - good weeks.

                           

                          My week was pretty good.  The RWOL app seems to be down, so having to manually write it all down!

                           

                          Mon 9.5 km with 4 * 200m strides

                          Tue 0

                          Wed 13 km, 3.0-10.km tempo then 4 * 200m quick

                          Thu 10 km

                          Fri 10.2 km

                          Sat 21.1 km up Canon Point (really steep, 7 minutes of seeing Jesus)

                          Sun 10 km

                           

                          Total 73.9 km

                           

                          2019 total is 2291.5 km / 1424 miles, which means that I've just gone past 2018.

                          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).

                          flavio1980


                          weight loss complainer

                            nice weeks guys!

                             

                            here's mine, 62km 39miles. I've introduced rings to my strength training and it's been cool to keep the training sessions interesting. I'm mostly doing inverted hang, support hold, and ring pushups and ring rows. That with pullups, pike pushups, deep squats, split squats and skater squats on Fridays. the body didn't like it one bit last week but this week was more amenable. I hope I can keep a 3 days a week of strength training as that helps tremendously.

                            One such example are pullups. they help strengthen the muscles on the back. That in turn helps a lot with the lever when you're running fast, as your arms swing, these muscles in the back help propel you forward.

                            Pike pushups are also a way to make pushups harder without adding weights.

                             

                            M: Off / sick

                            T: 10ez

                            W: am 10ez pm strength training

                            T: 5wu + 12x400 w 400jg  + 3cd

                            F: Strength training

                            S: 10ez

                            S: 5wu + 1600M + 400jg + 3200M + 400jg + 1600M + 3cd

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

                            dpschumacher


                              James- Nice tempo.  Always good to see progressive drops in workout times.  Also it is better take the one day off and be back at it than running yourself into the ground and being out for a week.

                               

                              Mark- How did the last 3k of the long run feel?  I saw the times slowed, but you were clipping along pretty quick til then.

                               

                              Piwi- Nice consistent running and getting in the runs.

                               

                              Wat- Big mileage this year vs last year.  Very nice considering you have quite a bit of this year left.  Stay healthy.

                               

                              Flavio- I think the importance of strength training increases as you age.  I'm starting some 1 leg squats and other excercises to strengthen my knees and ankles to increase stability.

                               

                              Week of October 21st (Week 2 of winter build)

                               

                               

                              Plan Actual Total Time Slowest-fastest mile/(Average) Notes
                              6 8.26

                              44:15

                              7:01-6:46 (6:55) Ran in pouring rain +2 mile make up from Sunday 
                              8 8.22 43:22 7:39-7:05 (7:15) Late, cold, and windy + Striders (.5)
                              6 6.55 46:07 7:26-6:46 (7:03) Collegeville group run
                              8 8.25 57:24 7:14-6:51 (6:58) Ran with dog  + Striders (.5)
                              8 8 54:33 7:07-6:40 (6:50) Ran at St. John's (my college) and couldn't help but cruising, 55 and sunny
                              14 14.01 1:36:05 6:59-6:35 (6:52) Perfect day for running. 53, no wind, sunny, felt effortless even on the long uphill from the bohemian flats up to Franklin 
                              8 8.25 41:27 7:22-6:56 (7:09) Had to keep slowing down as to make sure this was a recovery run

                              Plan

                              58.8

                              Actual

                              62.5 (with striders)

                                   

                              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

                                hey ya'll ...It's been a few weeks since I've gotten here, I've been extremely busy with work putting in a lot of hours due to our poor supply base. I've barely had time to get my runs in let alone jump on here and check in.

                                 

                                The last couple of weeks have ended up pretty good putting in a bit over 32 miles on 4 runs 2 weeks ago, and last week which finished up today, with bit over 35 miles on 5 runs.  My plan is to continue with my 5 day a week schedule

                                (Mon, Wed, Thur, Sat, Sun) if all goes well, I'm sure there will be weeks that I need to adjust but this is the plan.

                                So far I feel like I am on schedule with my build up after injury.  I plan to stay in the mid to upper 30's until the end of Nov with the intent to hit 40 the last week of the month.

                                Still mostly slow runs, going to continue to hold off on any speed or tempo work as long as I can.

                                 

                                I'll try and check in again and read a few pages back to tray and catch up.

                                PR's

                                1m  5:38 (2018)

                                5k    19:59 (2019)

                                HM  1:33:56 (2018)

                                FM  3:23:07 (2018)