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

SteveChCh


Hot Weather Complainer

    kimba - absolutely not...we HATE talking about running Smile (what page are we on now?)

     

    There's plenty of good advice here but again you have to tailor it to your own needs.  Mark can do high mileage, lots of speed and never get injured for example, apart from dropping weights on his foot (still has plenty of great advice but don't try and follow his training programme...).

    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

    Marky_Mark_17


      Kimba - yikes, if he thinks you can build up a decent base in 2 weeks then I see your point entirely about him not necessarily investing a lot in the aerobic component!

       

      Here's the thing, if you've got your doubts about him as a coach, then even if he was doing things right (it doesn't sound like it) you probably don't have a lot of trust there.  It might be worth investigating an online coach or just trusting your own instincts and building a plan with the help of people like JMac and Keen who are really knowledgeable on this front (I'd be happy to help too but my training is a bit different to what works for most people so I'd defer to JMac and Keen).

       

      I will say that a good coach - if you go down that route - should be able to evolve with you.  I've had the same coach since I started running in late 2015.  She mostly coaches recreational triathletes but never judge a book by its cover as she's always managed to find ways to help me keep improving even when I really doubted I could go much faster, or when I had periods when I plateaued for a bit.  I look at my training weeks now and they bear almost zero resemblance to what I was doing four years ago or even two years ago apart from the odd classic workout.

       

       

      Steve - DON'T YOU JINX ME!! For the record I did have pretty bad ITB issues for a couple of months in Dec 2017/Jan 2018... entirely my own fault for building back up too quickly after a marathon but running was pretty miserable for a while.

      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"

      Marky_Mark_17


        Also... next Saturday is now in the extended weather forecast so it's time for some Marky Mark taper madness for probably the last time this year!!

         

        Actually it looks pretty good at the moment.  Overnight low of 10, partly cloudy, not much wind.  Kerikeri is a point to point course so light winds are good, a NE would suck, and a SW would be amazing.  Cloud is good too, the sun's coming up early now so even with a 7:30am start, things will start to heat up quite quickly if there's no cloud cover.

         

        It's still a long range forecast and could change, but the forecast is almost identical for every day from Tuesday to Saturday so it may be there's a period of settled weather.

         

        Edit: forgot to mention that today I passed my 2018 mileage total.  Sitting on 3,625km and there's still a month and a half to go.

        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 just say the word Daniels and I get really excited . These guys know I”m the biggest Daniels fan boy out there. If you track my training, you’ll see it’s a lot of algebraic nonsense, classic Daniels stuff. Although there are times I hate the old bastard, I love the training and have seen such a vast difference using his training vs. other previous methods. I will talk Daniels all day long.

           

          Mark - It’s so early on weather I’m not even reading your post, I’ll just consider it your internal thoughts laid out. I’ll take a gander again Tuesday of next week, that’s when it becomes more real.

           

          Me - hay is almost completely in the barn for me. I feel like maybe 1 more week would have been okay, but I’m absolutely ready to go. I feel I’m peaking and ready to start easing on down. Just need to get through a 22 miler this weekend. After that, I’ll write out a summary of this cycle, as it’s been by FAR my best ever.

          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

          kimba


            I wish there was a “like” button on here.  That’s one thing FB got right.  Off to bed now, thanks for the feedback and will be back!

            800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

             

            watsonc123


              Club training is hard due to the big variety of athletes.  Our club runs involve a combination of short cuts, detours and waiting at points so everyone can (sort of) run together.  For me, it is pretty much long intervals with complete rest.  Expecting everyone to run the same pace won't work.

              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).

              CommanderKeen


              Aspiring Hobby Jogger

                Kimba - Sounds like you've got a solid plan moving forwards. Also, you totally just won over JMac and me by saying you're pulling out Daniels' book!


                Mark - Awesome job passing that mileage total with 6 more weeks to go!


                JMac - Great to hear you think this has been your best cycle ever. I'm feeling that about my cycle as well.


                Pretty much bombed what was supposed to be 12-14 at M effort this morning. Felt good the first couple miles, but rapidly began feeling that I just didn't have the energy for it and was having a difficult time keeping the focus required. It didn't feel like it was too difficult, just that I flat-out didn't have it today. I'm at least a little encouraged reviewing the GAP for the sections I did run, and I suppose I was due for a blown workout since I've been doing pretty solid since late July. Easy stuff the rest of the week!

                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

                  Keen - I didn't bomb mine as badly as you did, but my workout yesterday hurt way more than it should have. Almost thought about quitting after 2 repeats, but forced myself to get through all 4. I told myself if I didn't run the last 4 miles, I would have to do those at easy pace, and I'd rather just get the damn thing over with!

                   

                  You may just need a few easy days. I've found that I've never been able to string together more than 3 solid workouts in a row. If you can hit 75% on your workouts, I think you're training at the right level. Hitting 90%+ means you're not training hard enough, hitting 50% or lower means you're training too hard.

                  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 do recall you saying something similar about those workout percentages before - probably from last fall or so. I do absolutely think I could have handled more intensity last year, but I know for a fact that this cycle I'm doing more intensity than ever before on top of more volume as well.
                    I know I'm the only running power guy in the thread, but one thing I love about it is that it allows for easy tracking of training load over time. Since it's all based on level and duration of output it's something that's constant through the seasons and it isn't affected by temperature or other conditions- right now Strava and other HR training platforms think my training has been going down since it has gotten cold because my HR is lower for effort/pace than it was back in the summer.
                    Going back over the last 15 months or so I can see that my training load is higher today than it has ever peaked at before (by a good margin) and that the training load I've maintained since the end of August is higher than than I peaked at before my marathon last year. 
                    I don't think I really can (or should, at this point) try raising that any further. Perhaps after Dallas I can take some downtime (relatively speaking) to recover then work on the intensity next year.

                    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

                      Keen - definitely agree that there's nothing to do now. You're way too late in the cycle. One thing you may want to consider is how you are tapering. I have a plan, but I'm always willing to tweak based on how I feel. I taper steeper than most. I do 90% volume in week 1, then 70% in week 2, then 40% (without race) in week 3. I know most people do 80/60/40, but I find this more exponential taper to benefit me as I would feel too fresh too early with the 80/60 approach.

                       

                      Mark - I passed my 2018 mileage on October 22. Stop being suck a slacker 

                      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 - The taper you've outlined looks just like what I'm thinking of. Just to double-check myself, are you basing those percentages off of your average mileage for the cycle, or peak? And you're aiming to get 40% of cycle avg/peak (whichever it is) in the week before CIM (clearly not accounting for the race itself)?


                        I still haven't gotten to last year's mileage yet (148.22mi short). I'll go hang my head in shame, now. 

                        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

                          This is off my peak, but that's been steady for 3 weeks at 81/82 miles. So here's how my mileage total looks over the entire cycle, without accounting for the race. Also, I'll build out what my last 3 weeks looks like (sorry for the poor formatting, can't seem to get it to look nice):

                           

                          Weeks to go MPW
                          15 0
                          14 35
                          13 69
                          12 69
                          11 71
                          10 76
                          9 75
                          8 63
                          7 66
                          6 81
                          5 82
                          4 81
                          3 71
                          2 57
                          1 32

                           

                           

                           

                              Mon Tues Wed Thurs Fri Sat Sun Total
                          3 18-Nov 7 11.5 14 (2E+4x2T + 4E)   11 11.5 16 (2E + 3x2T + 8E) 71
                          2 25-Nov 6 10.5 11 (3E + 1T + 2M + 1T + 2M + 2E)   9.5 8 12 57
                          1 2-Dec 8 9 (4E + 3x1T w/ 2:20 rest + 2E) 7 5   3 Race! 32

                          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

                          kimba


                            Keen and JMac - glad to hear you like Daniels!  I got the book years ago and have consulted it often but never stuck to it diligently.  I should make my goal to follow it to a T this time around.  I've heard that there are different editions - I have the second edition.  Also, it doesn't have a specific section for HM training - it's kind of lumped in with the marathon plan without specifics on how to effectively modify it for HM.  My thought is to just modify the distances within each work-out - for example, for the quality/work-out runs, just figuring out what percentage of the run is supposed to be at the target pace and adjust that according to my mileage.

                             

                            As usual, any input appreciated!

                             

                            Kim

                            800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013) 

                             

                            flavio1980


                            weight loss complainer

                              Kim - I have the 3rd edition and it does have a full chapter about half marathon training with specific schedules and tips on how to adjust them. I highly recommend purchasing the upgrade.

                               

                              Jmac and Keen are such Daniel's fanboys 

                               

                              I'm a fanboy of the Hansons method, mostly because I prefer not to do complex algebraic permutations while I'm out running.

                               

                              Mark - If you didn't have to stop running it does not count. A lot of it is due to your known strength and having a coach. You did all the right things from the get go as opposed to people like me who tried all the wrong things first.

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

                              kimba


                                What's the reference to the algebra?  Is it because of the need for keeping the amount of certain types of runs to a certain percentage of total miles?

                                 

                                Also, what is the general approach of Hanson's that you like?

                                800m:  2:20.3 (2015) | 1 Mile:  5:13 (2016) | 5K: 18:32 (2010) | 10km: 39:55 (2012) HM: 1:28 (2013)