Sub 1:30 Half Marathon in 2019 (Read 267 times)

JMac11


    NYC apartments are notoriously warm as we can't directly control the temps. I actually haven't had the heat turned on my bedroom all winter, even during these extremes. My living room is probably a toasty 76 degrees.

     

    188 miles for me, lower than desired due to injury. Hoping to crack 250 in this short next month!

     

    DJ - Feel better, definitely rest up.

     

    We need more people racing! Our first 3 races this year were a complete bust with the government shutdown, terrible wind conditions, or trains not running.

    5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

     

    Next Race: Boston (4/15/19) 


    Glute Force

      Good lord Marco you are insane, those are nice progressions on the track, after a good "warmup"Smile great month!!!

       

      Minnesota - I feel sorry for you. Anyone suffering of the Polar Pig: enjoy the next week when the temps recover for a short while.

       

      Me: January and February are usually the slowest months for me. So 160k and 16 runs for me.

       

      General: so occasionally I will run with a fast guy who goes to the gymn too. He takea bcaa and some amino acids right after the workouts and he is telling me I should do that too. Does anyone have experience with those? Supposedly helps recover and clear the brain fog after a hard workout.

      Marky_Mark_17


        DJW - hope you’re feeling better soon. Also hopefullly everyone on here in the US has survived that cold freeze. My nephew (in NY) couldn’t go to school today because they decided they couldn’t even get the buildings warmed up enough.

         

        MJ - IMO the BCAAs by themselves are probably not that useful. Quality carbs, protein and electrolytes are the key things to help recovery. I’ve got a recovery shake formula I use which has some amino’s added to it as well but it’s more about getting some fuel back into the body for the most part.

         

        Marco - awesome month!

        5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:15:40 (Sep-18) | FM: 2:57:36 (Oct-17)

        Last race: Maraetai Half Marathon, 17 Mar, 1:20:09

        Up next: Waterfront Half Marathon, 14 Apr

        "CONSISTENCY IS KING"

          I must thank again this forum for January. I hope the trick of feeling to be accountable for my running here will help going through the plan. I really hope to manage running the full marathon with the time I think I deserve after the 90' (and 9 sec...) HM in September. I am tired to see 4h 15 minutes as my PR on the full marathon...

          We'll see how the next 3 months will go. January was awesome Smile

           

          For now, I feel tired (I am not too sure the interval training on Thursday was such a good idea...) but strong. I went for a 10 miles this morning running an easy 8'45'' min/mile. Tomorrow long run Smile

           

          Thanks for being here!!!

           

          have a good weekend

          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: 4:15:17 (Belfast city Marathon, May-17)

           

          Upcoming races:  

          Belfast city Marathon May 5, 2019. 

          HM in spring (before FM) or summer (after FM) and then in September. Looking for a 10 K as well. 

            DJ Hope you feel better soon.

             

            I missed work Monday and Tuesday myself due to a sore throat.  This week is not looking to be a good one, with only 9 miles in and it is already Saturday.  I'm gonna try an at least get in 30 this week we will see how my run this afternoon goes and make a call from there.

            PR's

            1m  5:38 (2018)

            5k    19:59 (2019)

            HM  1:33:56 (2018)

            FM  3:23:07 (2018)

            JamesD


            JamesD

              Marco - Great month.  Stay strong & healthy.  

               

              Everyone else - Your weather issues make me feel like a wimp for running in the afternoon because of slightly-below-freezing morning temperatures.  I do better in the heat than the cold, which is a good thing given where I am.

               

              I did 157 miles in January, a little less than hoped-for but still pretty good for me.

               

              Today was discouraging/perplexing, though.  I decided to run a 5K to work on my speed, and my time was very slow - 20:19.  I had expected low 19s based on my recent intervals & tempo runs and my generally increased mileage (30-40 mpw in 16 of the last 18 weeks, interrupted only by an 8-day illness).  Weather was fine at 54/12, the course was fine, and I had a couple of people to chase, so I’m not sure what happened.  Good news is that my bad hamstring seemed ok & is barely tender now, and in general I’m not too tired.  

               

              I can only think of two possible explanations.  One is that this is my first race since late 2017, and I didn’t really go all out - but my tempos & intervals suggest that I still should’ve been faster.  I did a 4-mile tempo at 6:43 pace two weeks ago, so I certainly expected to go faster than 6:33 pace racing 3.1 miles with caffeine and a modest taper.  The other possibility is that I didn’t taper as much as usual and that doing strides on Wednesday and Friday wasn’t a good idea. Along with doing more miles than in the past, I’ve been recovering faster and assume I don’t need as much of a taper as I used to, but maybe that’s not the case.  Shouldn't have affected me by that much, though.  Oh well, it was still fun to race again. 

              Sun - 6.3 miles recovery from Saturday’s track workout

              Mon - 8.2 easy

              Tues - off

              Weds - 5.2 easy including strides

              Thurs - 4.2 easy

              Fri - 2.1 easy including strides

              Sat - 6 including 5K race 20:19

               

              Total - 32 miles

              12-week average - 33 mpw

              Post-1987 PRs:  5K 19:12 (2017); 10K 40:43 (2016); Half 1:30:14 (March '19)

              2019 Goals: NO INJURIES, 30+ mpw, Half<1:30, 10K<40, 5K<19

              Marky_Mark_17


                James - honestly, I wouldn't read too much into it.  Sometimes you just have a good or a bad day for whatever reason.  If you have a similarly tough experience next time it might be worth thinking about a bit more, and there's a lot to be said for 'race-rust', certainly I had that experience with both 10k's and half marathon's last year.

                 

                Me - slightly lighter week this week, but a few tough workouts in there.  Thursday's progression run was definitely a highlight.  Hilariously, on Saturday's run, during the hard effort I took out a Strava crown down in Hobsonville.  I wasn't aiming for it but it was on my planned route around the coastal walkway.  Anyway I got a message on Saturday night from the massage therapist I see sometimes saying that the guy who had held it was furious about it and is claiming to get it back by next Friday!  I guess some people get pretty competitive on Strava haha.   I took 10 seconds off the time and it's only a short (900m) section anyway so he'll have to work pretty hard.

                 

                M: 7.6km recovery

                T: 11km with ramp-down intervals

                W: weights, 3.6km easy

                T: 14.1km progression run (4:15/km -> 3:27/km)

                F: weights

                S: 12.4km incl. 5km hard

                S: 20km easy

                Total: 68.7km

                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:15:40 (Sep-18) | FM: 2:57:36 (Oct-17)

                Last race: Maraetai Half Marathon, 17 Mar, 1:20:09

                Up next: Waterfront Half Marathon, 14 Apr

                "CONSISTENCY IS KING"

                  Mark a Strava segment fight, I love it . Good intel from the massage therapist.

                   

                  James still a nice 5k time.

                   

                  Marco Im sure you can knock a mere 1 hour off your marathon PB 

                   

                  DJ winter and sickness sucks. Settle back with a hot lemon and honey drink and enjoy OKCs current win streak.

                   

                  My week below. The thursday run had a 6km tempo at the end of it at around 3.58/km. Not great but my first speed run for a few months.

                  Today ran 27kms with a mate the first 10kms all uphill. My hipflexors are feeling it.

                   

                  Weekly Summary
                  Monday, Jan 28, 2019 thru Sunday, Feb 03, 2019

                  <tfoot> </tfoot>
                  Day Miles Pace Description Link
                  Tue 11.2 8:35 Morning Run strava
                  Wed 5.0 9:08 Morning Run strava
                  Thu 8.7 7:40 Morning Run strava
                  Fri 8.1 8:11 Morning Run strava
                  Sat 5.0 9:13 Morning Run strava
                  Sun 17.2 8:12 Morning Run strava
                    55.2 8:22    

                  50+ PBs5k 18:29 Tauranga Parkrun May18   

                  10k 40:16 June 18

                  " I have a plan to make my legs longer by wearing shorter shorts "      

                   

                  watsonc123


                    James and Marco - nice January.

                     

                    Piwi and Mark - nice weeks.

                     

                    James - I agree with Mark's comments.  Race rust is real, most of my disappointing races have been when I have not raced for a long time.  Almost all, if not all of my good races had been 2-4 weeks post another race (often a shorter distance).

                    PRs: 5km 18:43, half 1:26:16, full 3:09:28

                     

                    40+ PRs: 5km 20:34, half 1:29:39

                     

                    2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                    watsonc123


                      Also my week is done.  I took Monday off due to life getting in the way, plus wanting to rest the day before my race.  But I didn't race due to train outages, and it would have been tough as it was the hottest day ever at home, and race time (6:30pm) was 31 Celcius, and I'm a bad hot weather racer.

                       

                      <tfoot> </tfoot>
                      Day Miles Pace Description Link
                      Tue 4.4 8:09 Evening Run - Incl. Striders strava
                      Wed 7.8 7:37 Evening Run - tempo 3.0-10.5km strava
                      Thu 4.4 8:52 Evening Run strava
                      Fri 7.5 7:54 Lunch Run - Incl. 3 * 800 moderate intervals strava
                      Sat 4.4 8:36 Afternoon Run strava
                      Sun 9.3 7:41 Morning Run strava
                        37.8 8:00

                      PRs: 5km 18:43, half 1:26:16, full 3:09:28

                       

                      40+ PRs: 5km 20:34, half 1:29:39

                       

                      2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                      JMac11


                        Mark - Very interesting, you fast guys all use the same masseuse?

                         

                        Piwi - You’re starting to get some great consistency, keep up the good work. I think if you can keep at 55, maybe get 3 weeks at 60, you’ll be good to go. I wouldn’t push it past 65, no need to hit 70 for you.

                         

                        Waston - Now You guys are talking, 31C is some good hot weather to run in.

                         

                        Me - I tried to go for a V02 max workout on Tuesday, but my legs just don’t have that speed in them. I also failed one of these workouts right before my injury. I guess it’s just a sign of getting old. I’m going to focus a lot on strides during the rest of this cycle to try to get my turnover back. I’m going to spend most of this summer after Boston working on this stuff, since I plan on trying to get a bunch of 5Ks and 10Ks in during the summer.

                         

                        One other thing I’ve been a lot better about this cycle is strengthening. Obviously the injury put a bit of a scare into me, but still, doing a lot to try to stay healthy. You realize when you’re doing it how little time it takes that you wonder why you’re so lazy about it otherwise. Mark is obviously the standard bearer on this thread for keeping up with strengthening and it shows in his consistency. 

                         

                        Weekly Summary
                        Monday, Jan 28, 2019 thru Sunday, Feb 03, 2019

                        ‚Äč

                        <tfoot> </tfoot>
                        Day Miles Pace Description Link
                        Mon 9.9 7:41 Evening Run strava
                        Tue 14.0 7:44 8E + 3x1200 + 2E strava
                        Thu 10.0 7:49 New record low for other runners seen: 3 strava
                        Fri 9.8 7:40 Evening Run strava
                        Sat 20.0 7:33 Afternoon Run strava
                          63.7 7:41  

                        5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                         

                        Next Race: Boston (4/15/19) 

                        watsonc123


                          JMac - nice week.

                           

                          Piwi - as per JMac on what volume you should get to.

                          PRs: 5km 18:43, half 1:26:16, full 3:09:28

                           

                          40+ PRs: 5km 20:34, half 1:29:39

                           

                          2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                            Watson good week. Hopefully the hottest weather is gone now.

                             

                            Jmac Vo2max would be tough in your extreme cold. They totally knacker me and I spend the rest of the day yawning. Yeah I reduced this week slightly. I couldn't face 2 midweek 12 and 13 milers.

                            I'm lazy on strength too. I quite happily lie on the couch though when I could do something.

                            50+ PBs5k 18:29 Tauranga Parkrun May18   

                            10k 40:16 June 18

                            " I have a plan to make my legs longer by wearing shorter shorts "      

                             

                              piwi, it looks a bit more positive than a few weeks ago, great tempo as well. Stick to the plan and you'll do great! Where are you going to run in England?

                              JMac 188 with an injury! sounds to me like a good month and good plan for the future. you are right about racing...I am looking for a race before the marathon, but I cannot find many... And I cannot find the time...

                               

                              James - I agree with Mark I wouldn't read too much into it. Also 20:19 is not bad alone in training... You are probably close to 19 with other pushing you.

                               

                              Mick- 160 K for a slow month is not bad! I had 100 K in October...

                               

                              Me:

                              I am very happy with my month and my week! After the intervals on Thursday I thought I made a mistake (too fast) because the legs were just not there... Friday I was tired and only got 5 miles done. Again on Saturday I just managed 10 slow and easy miles.

                               

                              Today I had 20 miles planned... I wasn't sure how to deal with them I felt tired but strong. I looked a bit into it and decided to base the 10%-20% around the 7:30 pace for the full marathon (although I doubt I am there...) so I knew that I needed to stay between 9' and 8'15'' per mile. I left home in the cold at 6:15 am (-2C I know is not too cold but enough for me...) so I decided to take it easy. I decided to go through a 10.07 (?!?) miles loop twice. I went through the first in 1:29 (just a bit faster than 9' and I felt good). So I decided to follow some of the suggestions I read here to simulate the tiredness of the last 6 miles. I accelerated a bit and managed the next 6 miles at an 8' pace (48'). Then my body started to crash. I felt like giving up but I decided that this was the training I needed to get through the last 6 miles of the marathon, so I kept at it. I felt like I was not moving, but I didn't stop. I ended up finishing a bit faster than 8'10' per miles in the last 4, probably with the last a bit slower, but I was happy!

                               

                               

                              Date Miles Time Pace Notes
                              29/01/2019 9.4 mi 01:14:30 07:56 last 4 M tempo (7' in prog)
                              30/01/2019 8.6 mi 01:11:15 08:18  
                              31/01/2019 12.1 mi 01:35:29 07:54 intervals
                              01/02/2019 5.3 mi 45:20:00 08:35  
                              02/02/2019 9.7 mi 01:24:00 08:40  
                              03/02/2019 20.1 mi 02:50:00 08:27

                              start slow mid strong finish tired

                               

                              Now, I know I need to consider the past week, but the problem is that it is difficult to trust that my body can actually run a full marathon at 7:30 or even 8 per miles after runs like today... how do you build up that confidence???

                               

                              have a good Sunday (at least to the EU and US people)

                               

                              Marco

                              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: 4:15:17 (Belfast city Marathon, May-17)

                               

                              Upcoming races:  

                              Belfast city Marathon May 5, 2019. 

                              HM in spring (before FM) or summer (after FM) and then in September. Looking for a 10 K as well. 

                              flavio1980


                                Hey guys some great weeks:

                                 

                                Mark - great job claiming that Strava segment, I can sympathise with the guy haha.

                                Piwi - keep doing what you're doing. Muscle memory will bring you a great marathon.

                                Jmac - You beast already running the long miles.

                                Marco - You beast jumping up the mileage with so far no side effects.

                                James - Don't sweat it, 5Ks are hard to figure out, sometimes you have to race a few 5Ks in sequence to get it right.

                                 

                                me - Shorter week due to a bug I caught. Sore throat yesterday, almost voiceless, no running yesterday nor today.

                                M: Functional training

                                T: 2k warm up
                                3x (600@2:12 + 1:00 rest +
                                800@3:00 + 1:15 rest +
                                1000@3:50 + 1:30 rest)
                                2k cool down
                                Not so good as I got slower reps on the last series.

                                W: 11 ez

                                T: Fartlek 15x (1' a 5'/km - 1' a 3'40''/km) - Total 6.9km - Actual distance was 6.6 so I was slower than the target on some segments

                                F: Functional Training

                                S: Off with a cold

                                S: Off with a cold

                                 

                                A tough week, on Tuesday's workout I went too far (even though I as off target on the last series), I think it drained me too much and my immune system has dropped ever since. 

                                I'm now fighting to get this cold out of my system so I can resume training.

                                The current planned week is a bit too much for my current fitness, but I'm losing a pound per week, it might be doable soon.

                                PRs: 1500m 4:57 5K 18:05 10K 38:12 HM 1h24 Full 3h15