Sub 1:30 Half Marathon in 2019 (Read 638 times)

JMac11


Taper Czar

    Kimba - definitely get the 3rd edition. The half marathon plan will treat you will. We're willing to spend $50+ on races and $250 (if you like the vaporfly) on shoes, spending $15 on the 3rd edition is the greatest investment in yourself you can make.

     

    The algebra reference is because Daniels has workouts that don't make sense to people who don't know what the letters are. This is a real workout he has:

     

    2E + 3x1T + 3x1KI + 4x400R + 2E.

     

    It looks like complete gibberish and most people are overwhelmed, but for those who know what he's saying, it's a perfect workout that teaches you how to run faster and faster on tired legs.

    5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

     

    Next Race: Whatever COVID-19 will allow me to run 

    kimba


      2 miles at Easy pace

      3 x 1 mile at Threshold pace

      3 x 1K at Interval pace

      4 x 400 at Repetition pace

      and finish with 2 more easy miles.

       

      I was serious when  said I've taken the book out often; it's falling apart!  But for some reason, I just never fully followed it.  Probably because I always defaulted to just listening to my coach.  You guys have convinced me; I'm going to buy the book on-line right this minute!

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

       

      kimba


        Ordered!  Will have by 11/16/19.

         

        I love Amazon Prime ;-)

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

         

        flavio1980


        King of taper madness

          Kimba - the Hansons plans are much simpler and I like that.

          Their interval sequence goes something like this:

          12x400, 8x600, 6x800, 5x1000, 4x1200, 3x1600

          They are easy and simple to understand and execute.

           

          Ultimately though we go with whatever feels best and so long as we trust the method we should be good.

           

          I'm an e-book person (I know, I'm horrible) so my books arrive instantly after clicking "buy now" 

          PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Strava Segment Crown Stealing

          Tool to generate Strava weekly

          JMac11


          Taper Czar

            Kimba - the Hansons plans are much simpler and I like that.

            Their interval sequence goes something like this:

            12x400, 8x600, 6x800, 5x1000, 4x1200, 3x1600

            They are easy and simple to understand and execute.

             

            Ultimately though we go with whatever feels best and so long as we trust the method we should be good.

             

            I'm an e-book person (I know, I'm horrible) so my books arrive instantly after clicking "buy now" 

             

            I cannot believe you view that as “much simpler”, I think they’re both difficult to follow!

            5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:15:28 (3/20)  |  FM: 2:36:31 (12/19) 

             

            Next Race: Whatever COVID-19 will allow me to run 

            flavio1980


            King of taper madness

              Ok, I'll bite. elaborate on how

              2E + 3x1T + 3x1KI + 4x400R + 2E 

              is the same complexity as 12x400  

               

              For the record, I like Jack Daniels, I've got both the 2nd edition and 3rd edition of the book, and you can admire the man, he's over 80 now and still rocking. I also like how he prescribes the workouts and lets you fill in the blanks. There's no doubt his system is highly effective.

               

              It comes down to what clicks with you.

              PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:23:30 - Up next: Strava Segment Crown Stealing

              Tool to generate Strava weekly

              JamesD


              JamesD

                My annual goal race, the Columbus, GA Soldier Marathon & Half, is tomorrow (Saturday).  There’s a little extra pressure, since this is the last running of the race, and in my only recent half, last March in Albany, GA, I set a PR just 14 seconds over 1:30.  My training since then has been better and more consistent than ever, and a couple of weeks ago, I was pretty sure I’d go under 1:30 unless something went seriously wrong.  The cold-by-my-standards weather forecast (43/6 with 95% humidity and some wind) is a concern, though. At this race in 2017, the temperatures were around there, and my teeth were already chattering as I went through security to get to the race area, and I wound up cramping after a mile and having to walk a while.  It also feels like I’m getting sick, though I hope that’s just taper madness.

                 

                I may be a little better prepared for the cold this time, thanks in part to suggestions from JMac and others. My runs Tuesday and Thursday were in similarly unpleasant weather, so I got to try various clothing combinations and practice taking off my vest while I run (to give to DW at mile 1).  Let’s say my A goal is to go under 1:30, and my B goal is to at least place well. Since I’m having some puzzling hamstring soreness, I’ll keep my usual C goal of finishing uninjured.  If I can cope with the weather, I have more reasons for optimism than pessimism, and I’ll try to focus on them.

                 

                Reasons for Optimism:

                14 months of consistent training, versus only 6 pre-Albany after 3 months off injured; 

                Ran as many miles this cycle (and swam more), with more quality;

                Four 14-mile runs this cycle compared to two last time;

                5 workouts of 4x or 5x1200 and 4 tempos of 4 or 5 miles, compared to 3 & 3 before Albany;

                My 5-mile tempo and my best 5x1200 workout, both in the last month, were ~6 sec/mile faster than before Albany;

                A good 10K race 11 weeks before the race, compared to a bad 5K 4 weeks before Albany;

                I did 4 200s on Monday for sharpening, and they seemed to help in my two short summer races;

                There might be someone to run with in the late miles, which didn’t happen at Albany.

                 

                Reasons for Less Optimism:

                The course has a mile-long hill and a steep downhill, while Albany was flat - hills may affect my hamstrings as well as my time;

                I faded during most of the tempos and interval workouts until the last few, while I didn’t last time;

                My two very short sharpening “workouts” this week were slower than before recent races;

                Even if I’m healthy & do ok in the cold, my clothes will be heavier;

                Almost everything went well at Albany, and there’s no guarantee that’ll be the case this time

                 

                I like the first list being longer than the second one.  We’ll see.

                Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (April '20)

                2020 Goals:  35+ mpw, Half<1:30, 10K<39:35, 5K<19:30; Mile<5:40 (done)

                Marky_Mark_17


                  James - good luck!!  Go get it.

                  5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

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

                  Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                  Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                  "CONSISTENCY IS KING"

                  kimba


                    You got this, James!  Stop thinking and just run.  You’ve done all the work - now let er rip!

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

                     

                    watsonc123


                      James - good luck.  Don't start too fast.

                      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 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

                        good luck James!

                        PR's

                        1m  5:38 (2018)

                        5k    19:59 (2019)

                        HM  1:33:56 (2018)

                        FM  3:23:07 (2018)

                        Marky_Mark_17


                          Well that's my week in the bag.  Three good workouts and on to race week.  My HMP workout was fractionally below target pace by around 5 secs/km but considering it was only 4 days after racing (and on an undulating course) I was OK with that.

                           

                          Think I've topped Piwi's rubbish-dumpers for 'crimes witnessed during a run though'.  I was running down Clark Road around 5:30am this morning, saw a car alarm go off about 150m away and then two guys sprinted away from the car and into another car and took off in a hurry.  That area does get a few car break-in's as it's a fairly nice new suburb close to the motorway, but pretty bold of them to have a go just before dawn like that.

                           

                          M: 6.3km easy

                          T: 13.3km with intervals

                          W: 15km with 3x 10 min at HM effort

                          T: 11.1km fighting the wind in Wellington

                          F: weights

                          S: 11km track session

                          S: 14.5km easy

                          Total: 71.2km

                          5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

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

                          Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                          Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                          "CONSISTENCY IS KING"

                          watsonc123


                            Mark - did you get the car and license plate.  I think you should report it.

                            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 20:10 (Dec 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

                            Marky_Mark_17


                              Tried to but was too far off to see the plates. Posted it on the Hobsonville Point facebook page in case someone else was around there.

                               

                              Mark - did you get the car and license plate.  I think you should report it.

                              5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20) | 10km: 33:15 (Sep-19) 

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

                              Last race: NZ 10,000m Champs, 21 March, 32:34 (PB) 

                              Up next: Mt. Maunganui Half Marathon, 29 Aug; Rotorua Marathon, 26 Sept

                              "CONSISTENCY IS KING"

                              kimba


                                Any update on James?

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