Forums >Racing>Sub 1:30 Half Marathon in 2019
Flavio I think golden shower is much better than a mud bath. So it could have been much worse
Is Jmacs half this weekend? Good luck with it!!!
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Intl. correspondent
Flavio I think golden shower is much better than a mud bath. So it could have been much worse Is Jmacs half this weekend? Good luck with it!!!
Damn it, you KNEW I would google that
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
JamesD
Took a very easy recovery week after my half. Surprised at how sore my Achilles and hamstrings were, since they weren't very sore during or immediately after the half. I foam rolled a few times during my 4 off days, but I guess not enough. Soreness was less by today.
Sun-Weds - off
Thurs - 3.5 miles easy
Fri - 4.7 easy
Sat - 5.3 easy
Total - 13.5 miles
10-week average - 31 mpw
Post-1987 PRs: Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)
'24 Goals: consistency, age-graded PRs, half < 1:32
Not a bad week considering I spent most of Monday sleeping off that stomach bug. I was definitely still not 100% Tuesday, but managed reasonable workouts Wed and Thurs. Then on Sat I ran 4x10 min at HMP, averaged around mid-3:30's/km or better for 3 of the 4 reps (the other one was uphill and twisty), so I'm pretty optimistic about my overall form given there's a lot of miles in the legs at the moment. Taper week now!
M: day off sleeping
T: 12.9km very easy
W: 13.4km incl. 6x4min hard / 1:30 easy
Th: 12.2km incl. 4x ramp up intervals
F: weights
S: 21km incl. 4x10 min at HMP / 3 min easy
S: 11.4km recovery
Total: 70.9km
3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)
10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)
* Net downhill course
Last race: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
RIP Milkman
Mark - nice week. 4x10 is always rough. Looks like we’re both racing this upcoming weekend. You still have TBD on your goal time, so I think it’s about time to determine it.
I’m not even looking up a mud bath...
Me - Finally have strung together two decent weeks mileage wise. Still failing on the LT side of things, but my endurance has been solid this cycle, with a good 22 mile run today that naturally progressed to sub 7 minute miles. Aren’t runs where you just speed up without trying the best? Anyway, with this in my legs and another big workout on Tuesday, I’m still sticking with my sub 1:19 goal as an indicator for PR at Boston.
Weekly SummaryMonday, Mar 04, 2019 thru Sunday, Mar 10, 2019
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Mark and JMac - nice weeks.
My week was ok (previous week was rubbish).
Two weeks ago:
Last week:
PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)
40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)
2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05
2024 PRs: 5km 20:25
JMac - I'm gonna have to have a think about this one. It's a mostly-fast course but there's a 3km trail section with a real bitch of a hill that will slow it down. Weather will likely be a touch on the warm side. Feels like the right option would be to aim at ~PB pace and knock a bit off for the slow bit and weather.
Watson - nice week.
Hot Weather Complainer
Good light week for me, finishing with 70 mins with a 5km tempo at the end (9km easy to warm up) - did it in 20:17 which is faster than HMP but didn't feel like a strain but definitely felt it a bit towards the end. To be fair, legs were fresh and it was a cool day so it might not truly indicate my fitness but it felt great.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024 1:27:34
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Mark - I was thinking 4x10 minutes is not that hard, but I remembered each rep is nearly 3K for you. And that you usually run intervals the day before.
Keen - I’ve only ever ran one race with gels, and I’ve never had stomach issues during races, so not the best guy for advice
MJ - I posted a picture of my breakfast on my Strava run today. That's because we're in the culinary sub forum.
me - an easier week no idea why. It might’ve been a planned down week, or the coach let everyone have an easier week due to Carnival.
Also due to the Carnival holidays the functional training gym was closed. It certainly helped to feel fresher during the runs, though I know I'll run myself into the ground if I don't continue the functional training as my posture starts to deteriorate. There has been a lot of work on those muscles on the back just below the scapula (Latissimus dorsi, aparently) and that has been tremendous in giving me better posture and feeling stronger overall. Maybe the next time I find a punching machine I won't be such a disappointment
On other news I was chased by an unleashed dog today. Fortunately not for long. I was looking at something to jump into and there was this 1m tall wall, but it had a stingy plant on top, so I jumped to it and immediately jumped back down. Somehow the dog thought I had vanished and stopped chasing me. Either that, or he was happy to having asserted his superiority. Or maybe he was gassed chasing me for 20 meters. These are the mysteries that keep me up at night.
M: Off
T: 8ez
W: 10@4:35
T: 3x (1K@5:00+1K@4:30+1K@4:00)
F: Off
S: 16@4:30
S: 9ez
For reference, this pace of 4:30/km (7:13/mile) is probably my MP pace right now, so my long run was actually 10 miles at MP with no warmup nor cool down.
Flavio - that's a 3:10 full, which would actually be a PR.
I'm not making any comments about Golden showers or mud baths...
Jmac, Mark, Watson, Flavio Nice weeks
I had the best week, since the week of Dec 31st, with 48.5 miles, thanks to a combined 18 yesterday on 2 runs and 15 today.
I am so glad time has changed and it will be light after I get off work... I hope this translates into some longer runs during the weekdays which should allow me to start pushing my mpw back into the 50 and maybe some 60's.
I did not have any workouts planned this week need to figure out what I need to start doing for workouts, I'm down to 10 weeks until my HM.
PR's
1m 5:38 (2018)
5k 19:59 (2019)
HM 1:33:56 (2018)
FM 3:23:07 (2018)
I am so glad time has changed and it will be light after I get off work...
I'm on the other hemisphere - it's so much darker now than it was. Evening runs have a headlight now (on during the second half), in just under a month daylights savings ends and it will be a lot of headlight running.
I AM SO EXCITED FOR DAYLIGHT SAVINGS, IT'S THE BEST TIME OF THE YEAR
Okay now that I got that out of my system:
Watson - do you have any tune up races on the way to your June half?
Steve - Nice tempo run!
Flavio - maybe it was the sausage you keep in your pants that caused the dog to chase you? Nice long run by the way. Would you consider doing another marathon?
Corey - I think you're the only other person I know that is excited about this. Too many morning runners out there! Now they know what we've been dealing with for months.
For me autumn is my favourite running time of the year so we're all happy! It was nice and cool last night for my VO2 intervals of 1,2,3,4,3,2,1,2,3,4. It's only about the 4th time I've ever done that workout and it nails me every time. I'm not sure what it is about it because other workouts look harder on paper but don't just obliterate me like this one. I felt gone after the second 3 minute interval but knowing this one always makes me suffer, I dug deep and ended with reasonably solid paces.
Here's one for the disaster file...
https://www.facebook.com/motorwayhalf/posts/589122778166348?__xts__%5B0%5D=68.ARC6jQAcqFYzSmtvmo6VW_fum96jjwkIlW8nYOea11PMno1-x0suucwIpUFuZLPbSq3yK9CeRj8hHCizlEYYjqbtYZ-DIT8gC1Cxjqo8pG6Ki3NdkvLNOpuVxV_r77NHZn5i4aFPmcd0PF6Yr3ysyAr1W58p3Mg2F1_yNYC_RQSL0EkPALXq4SJ7B6hCGM4U8WCcsrtjXT2p_Phdnr9Mgh0juAOKkIW5Azrs1LGJizJk6SDCPsSB88-rIntWAPrtU83slhpA9cAlGpLyoi3XHFKbzSJq6eRvuH4JpAljO1h4XpBMIpGlxaczxeTOYnx5NnGh_jOAvzdUGmrgqw&__tn__=C-R
The Motorway Half-Marathon, which was the final in the Canterbury Series, managed to measure the course wrong. One of the turnarounds was 400 metres short which led to a final distance of 19.5km. I honestly don't know how I'd react, especially if it was a target race that I'd put months into. I actually had considered this as a target race due to the small field but it was just coming up too early with my calf struggles late last year.