Sub 1:30 Half Marathon in 2019 (Read 637 times)

SteveChCh


Hot Weather Complainer

    We're on the same page flavio...you'd think with the tens of thousands in tax they already take from us they wouldn't need any more....

     

    EDIT:  I like the fact that this posted on a different page.

     

    JMac - I have to say I'm disappointed with the lack of taper madness so far.  Surely there's a sore toenail or something?  When do you head to California and what's your schedule looking like for the weekend?  Just looking to live vicariously.  I believe it starts at 4am Monday morning NZ time so I may get to track your last few km if I remember when I wake up.

     

    Mark - Now that you've nailed 2019 and have registered for the full in Christchurch, what are your targets/plans?  Noting that if you say 2:38, it may impact JMac's race.

    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


    Taper Czar

      My taper has gone surprisingly well, although I had my huge foot scare at exactly this point 2 years ago, so we shall see! The only taper thing I had was some crazy posterior tibial tendinitis pain a few days in where I was terribly scared, but I taped it up, massaged the hell out of it, and saw it recover very quickly.

       

      Otherwise, for current taper, legs feel like crap, but they always do at this point. They usually only feel magical on the shakeout run the day before, because the real taper starts now (only running 15 miles over the next 4 days).

       

      Current forecast is low 50s, cloudy, light showers, and a crosswind with a potential diagonal headwind of 10 mph. For you Kiwis, that's 11 degrees and wind of 15 kph. California is supposed to be known for perfect conditions, so this one has me slightly annoyed given the wind, but I can't really complain. Not 100% perfect, but conditions that don't really require you to adjust your goal at all.

       

      I leave for California on Friday. Going to do nothing but sit in a hotel room for 48 hours. Should be fun.

       

      Oh and also Mark's goal for the full is clearly sub 2:30 given his recent half. I won't accept anything less. So unfortunately my only PR that is faster than Mark's is going down next year. It was fun while it lasted.

       

      There's going to be some really good tracking going on over in sub 3 as there are a bunch of us running. Goal is to come through the half between 1:18:30 and 1:19:30 and go from 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: Mardi Gras Run to the Great South Bay Brewery 7.1 Miler (2/9/20)

      Marky_Mark_17


        Goal for CHC is tentatively 2:38.  It was sub-2:40, then I realised that another minute lower and I'd be in Moose Mug territory (run faster than your age plus 2 hours) so what the hell.

         

        I think lower is possible in the longer term, but I'm a rookie when it comes to marathons and I have a lot to learn before I hit my full potential there.  I also don't entirely know how my body is going to hack the higher mileage.  Sub-2:30 would require me to be running that full at the same pace I ran the half in Christchurch this year... I do not think that is realistic!

         

        I'm running the Southern Lakes Half Marathon in early April as a tune-up.  It's a course I've always wanted to run - it goes down the Cardrona Valley into Wanaka which is going to be amazing running.  I'd planned to do it before I committed to the full in CHC anyway, but it's actually the only course in the country that might be quicker than Kerikeri (same net downhill; none of the uphill).  I'm sure we're gonna have some fun chats about that.

         

        JMac - is CIM a point to point course?  If so - at that strength the wind is more likely to be mentally draining than actually physically draining.  Just means you'll have to grind it out a bit.

        5,000m: 15:39 (Dec-19) | 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: Bays Night of 5's 5000m, 20 Dec, 15:39 (PB)

        Up next: Southern Lakes Half Marathon, 4 Apr

        "CONSISTENCY IS KING"

        SteveChCh


        Hot Weather Complainer

          That weather actually sounds quite good to me...given what the wind has been like lately I'd love to run in 15km/h although with it being slightly out of the ordinary that would be annoying.

           

          When I travel for a race I love spending that time alone, eating (almost) what I want and loading up on fluids.  And watching inspirational movies/races of course.

           

          Me: Slowly adding in some speed/tempo which is a slight shock to the system.  With plenty of time I'll just accept that I'll have some shockers over the warmest part of the year.  Last year with a race in April, if I had bad workouts in February I started to get concerned but this time my race is end of May so I'll have some breathing space.  The autumn months of April and May are generally perfect training conditions.

           

          Bizarrely, I got the exact same pain in my right ankle that I'd had in my left ankle last week - although it feels much better today.  I think I need to put more time into rolling my calves.

          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


          Taper Czar

             RULE VIOLATION #8 ALERT 

             

            Mark - you cannot run a 1:10 and then shoot for HM + 18 minutes. That is just not acceptable! Even if you revert back to your flat course HM, you should be shooting for sub 2:35. Then again, this is a 2020 goal, and I will not be your leader, so sandbag away. 

             

             RULE VIOLATION #8 ALERT 

             

             

            Mark - yes, it's point to point, runs sort of WSW, but more in a step-like fashion with west portions and south portions.

             

            Steve - have you done ankle strengthening work? That's key for PTT. Perhaps more important than anything else you're doing.

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

             

            Next Race: Mardi Gras Run to the Great South Bay Brewery 7.1 Miler (2/9/20)

            SteveChCh


            Hot Weather Complainer

              I haven't done any specific ankle strengthening - probably because I've never had any real issues.  I better look into some specific exercises.

               

              I have a long term goal of doing my first marathon in June 2021.  Say I get around my PR in 2020, I should be aiming for around 3:10 but as it will be my first I feel a bit cautious about such a goal given I don't know what I'm going to encounter.  Having said that, I'm happy to comment on others so let's lock in sub 2:35 for Mark.

              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


                 RULE VIOLATION #8 ALERT 

                 

                Mark - you cannot run a 1:10 and then shoot for HM + 18 minutes. That is just not acceptable! Even if you revert back to your flat course HM, you should be shooting for sub 2:35. Then again, this is a 2020 goal, and I will not be your leader, so sandbag away. 

                 

                 RULE VIOLATION #8 ALERT 

                 

                 

                 

                Using the RWOL race time predictor, assuming say 110km/week, and a course-adjusted half marathon time of say 1:12:00 (faster than Dunedin, slower than Kerikeri), predicted marathon time is 2:37:31.

                 

                Anyway, I've largely ignored Rule #8 all year, why stop now?

                5,000m: 15:39 (Dec-19) | 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: Bays Night of 5's 5000m, 20 Dec, 15:39 (PB)

                Up next: Southern Lakes Half Marathon, 4 Apr

                "CONSISTENCY IS KING"

                Marky_Mark_17


                  [double post]

                  5,000m: 15:39 (Dec-19) | 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: Bays Night of 5's 5000m, 20 Dec, 15:39 (PB)

                  Up next: Southern Lakes Half Marathon, 4 Apr

                  "CONSISTENCY IS KING"

                  flavio1980


                  weight loss complainer

                    I haven't done any specific ankle strengthening - probably because I've never had any real issues.  I better look into some specific exercises.

                     

                    Talking from personal experience and at the risk of saying something silly:

                    Don't do ankle strengthening exercises. Your ankles are already tight and those exercises will likely make it tighter.

                    Instead work on the big muscles above (quads/hamstrings/glutes) and your core. A stable core + strong glutes will carry the weight so that the calves don't (which is why they are so tight in the first place). They're carrying the burden of you sitting in a chair all day and having weak glutes.

                    Look into deadlifts, weighted squats (bar, kettlebell, gallon of water), skater squats, split squats. Even a couple of months will make a huge difference.

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

                    JMac11


                    Taper Czar

                      That calculator is a real sandbaggers delight. It says my goal for CIM this weekend should be 2:43:33.

                       

                      How would you feel if I said that was my goal? I think you would all yell at me.

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

                       

                      Next Race: Mardi Gras Run to the Great South Bay Brewery 7.1 Miler (2/9/20)

                      Marky_Mark_17


                        Steve/Flavio- I agree 100% with what Flavio said.  I mostly work on the big muscle groups (glutes, hamstrings, quads) plus core and only do a little bit of work on the calves.

                         

                        JMac - Actually yeah I plugged in my 10,000m time and mileage and turns out that calculator is almost as much of a sandbagger as me.  I'm still going for 2:38 though.

                        5,000m: 15:39 (Dec-19) | 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: Bays Night of 5's 5000m, 20 Dec, 15:39 (PB)

                        Up next: Southern Lakes Half Marathon, 4 Apr

                        "CONSISTENCY IS KING"

                        SteveChCh


                        Hot Weather Complainer

                          Good tips - I will stick to working my core but maybe add in some flexibility exercises.

                           

                          That RWOL calculator has me at 3:15 assuming I get a 1:29 half.  Seems conservative but I'm okay with that.

                          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

                          kimba


                            Steve - all good advice re: big muscles and core.  I would add in intrinsic foot strengthening.  Always look above and below the area of injury.  The foot is the first point of contact for shock absorption.  If your feet can't accommodate the load, both via strength and flexibility, everything up the chain from there will suffer.  It's an area that's often neglected and is frankly a pain in the ass to work on.  But worth it in the end.

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

                             

                            JMac11


                            Taper Czar

                              I think that RWOL calculator serves a very specific (and needed) service: it shows more “recreational” runners their potential at the marathon. Most calculators show new runners they can do their marathon at HMP + 7-10 minutes, which is not even close to realistic until you start running 60+ MPW. This is clearly trying to demonstrate that, but they miss the conversion for highly trained runners.

                               

                              Flavio - forgot to mention: I just bought a cookie in honor of our “discussion” on Strava. I’ll post a picture on my run to make you jealous.

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

                               

                              Next Race: Mardi Gras Run to the Great South Bay Brewery 7.1 Miler (2/9/20)

                                 JMac glad your taper is going so well..it's hard to believe you are this close to a race and nothing has crept up on you. safe travels as well.

                                Who else is running from Sub 3?  I have you and another local runner from where I live plugged in to track already.

                                I put in 8 Strides just for you today.

                                 

                                Flavio the nice video.

                                PR's

                                1m  5:38 (2018)

                                5k    19:59 (2019)

                                HM  1:33:56 (2018)

                                FM  3:23:07 (2018)