Sub 1:30 Half Marathon in 2019 (Read 262 times)


Glute Force

    Flavio I think golden shower is much better than a mud bath. So it could have been much worse Smile

     

    Is Jmacs half this weekend? Good luck with it!!!

    flavio1980


      Flavio I think golden shower is much better than a mud bath. So it could have been much worse Smile

       

      Is Jmacs half this weekend? Good luck with it!!!

       

      Damn it, you KNEW I would google that 

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

      JamesD


      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:  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


          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

          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"

          JMac11


            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 Summary
            Monday, Mar 04, 2019 thru Sunday, Mar 10, 2019

            <tfoot> </tfoot>
            Day Miles Pace Description Link
            Mon 8.0 7:44 Evening Run strava
            Tue 14.3 7:29 Evening Run strava
            Wed 5.8 8:12 Evening Run strava
            Thu 9.7 8:01 Evening Run strava
            Fri 7.9 7:38 Evening Run strava
            Sat 22.0 7:11 Lunch Run strava
              67.7 7:34

            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


              Mark and JMac - nice weeks.

               

              My week was ok (previous week was rubbish).

               

              Two weeks ago:

              <tfoot> </tfoot>
              Day Miles Pace Description Link
              Tue 7.9 7:35 Afternoon Run - Tempo 3.0-10.5km strava
              Wed 4.4 8:14 Evening Run strava
              Thu 5.3 8:29 Evening Run strava
                17.6 8:02

               

              Last week:

              <tfoot> </tfoot>
              Day Miles Pace Description Link
              Mon 4.4 8:29 Evening Run strava
              Tue 7.5 7:30 Evening Run - Incl. 6 * (800m & 200m Easy) Intervals strava
              Thu 4.4 8:47 Evening Run strava
              Fri 7.8 7:23 Afternoon Run- Tempo 3.0-10.5km strava
              Sat 6.2 8:46 Afternoon Run strava
              Sun 10.6 8:05 Morning Run strava
                40.9 8:04

              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).

              Marky_Mark_17


                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.

                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"

                SteveChCh


                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.

                  PB:  Christchurch 2016 1:29.25

                  Recent Races:  Queenstown 2017, Auckland Waterfront Half-Marathon 2018, South Island Half-Marathon 2018

                  Upcoming Goals:  Auckland Waterfront Half-Marathon April 14, 2019

                  flavio1980


                    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 Smile

                     

                    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

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

                    flavio1980


                      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.

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

                      watsonc123


                        Flavio - that's a 3:10 full, which would actually be a PR.

                        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).

                          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.

                           

                          Weekly Summary
                          Monday, Mar 04, 2019 thru Sunday, Mar 10, 2019

                          <tfoot> </tfoot>
                          Day Miles Pace Description Link
                          Mon 4.0 9:48 Evening Run strava
                          Wed 5.1 9:13 Evening Run strava
                          Thu 6.0 9:27 Evening Run strava
                          Sat 13.2 9:01 Morning Run strava
                          Sat 5.1 8:50 Afternoon Run strava
                          Sun 15.1 8:53 Morning Run strava
                            48.5 9:05  

                          PR's

                          1m  5:38 (2018)

                          5k    19:59 (2019)

                          HM  1:33:56 (2018)

                          FM  3:23:07 (2018)

                          watsonc123


                             

                            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.

                            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


                              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.

                              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) 

                              SteveChCh


                              Hot Weather Complainer

                                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.

                                PB:  Christchurch 2016 1:29.25

                                Recent Races:  Queenstown 2017, Auckland Waterfront Half-Marathon 2018, South Island Half-Marathon 2018

                                Upcoming Goals:  Auckland Waterfront Half-Marathon April 14, 2019