Sub 1:30 Half Marathon in 2019 (Read 498 times)

    Mark (or anybody else who can answer), I forgot to ask: I remember you use the Saucony fasttwitch. I have one pair and I was planning to try and make them my race shoes, but they feel a bit rigid (I loved the Cortana but cannot find them anymore...), so I am thinking to change... still a 4 mm drop, but something different (also due to my weight, I am not exactly a light runner...)

     

    But I do like this shoes a lot, just I am a bit hesitant in running a full marathon (or even a half) in them...

    How do you use the fasttwitch? fast training/intervals? Have you tried them in long runs? how do they feel?

    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: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

     

    Upcoming races:  

    HM in summer (Lisburn maybe?) and then in September. (Belfast). Looking for a 10 K as well. 

    flavio1980


    weight loss complainer

      James - I have no idea why we don’t have races with cool names around here. "Suck it up butter cup" is such a cool name.

       

      Mark - “20m/65ft elevation gain is the minimum to constitute a hill.  I live in a city with 53 dormant volcanic cones so I consider myself the expert on such matters.”

      clap clap clap!

       

      Steve - “Kardashian level suckage” - clap clap clap!

       

      me - I was attacked by yet another dog today. I was running on the side walk and a stray dog saw them legs moving and started chasing me. I immediately growled back and jumped on a fence. He then walked away. I'm certain he walked away due to sheer fear of my deep growling. I hit my shin on the fence though, but it didn't seem to impact my run.

      I had 2x4000 in 16 min planned for today with 3 minutes rest. The first 4000 were in 15:58, very promising. I lost momentum on the last 2k of the second block though, completing it in 16:37.

      PRs: 1500m 4:57 3000 10:34 - Next up: chase a new 1500m PR

      flavio1980


      weight loss complainer

        Marco - for a marathon you will have to consider all the endurance gains from the past 14-20 weeks. Fitness gains accumulate over time like a savings account. In terms of pacing, there are some predictor workouts, I can't remember any at the moment.

        Re: shoes, you should race on whichever shoes you're running your long runs.

        PRs: 1500m 4:57 3000 10:34 - Next up: chase a new 1500m PR

        CommanderKeen


        Aspiring Hobby Jogger

          Mark - Great result at the race. I'm looking forward to getting through the RR.


          James - Glad things are getting better.


          Flavio - Good week. Sounds like you need some pepper spray.


          JMac - That big of a PR is killer for a full marathon, but is absolutely ridiculous for a half. Mr. "I've tanked all my T workouts lately..." Ha!


          CFarr - Good week, and very nice T run.


          Marco - Good week.


          Had my biggest week since probably early November last week, in both volume and intensity. I wanted a solid workout for Thursday as a last big stimulus before my marathon/long run this Sunday. The 1600 was something I added to the plan just before dong the workout, but I really liked it. Challenging, but doable. I may get a bit crazy and add in 5x 400m or something to the end of this workout next time.
          Weather is finally turning really nice around here.

           

          Monday, Mar 11, 2019 thru Sunday, Mar 17, 2019

          <tfoot> </tfoot>
          Day Miles Pace Description HR Link
          Mon 9.6 7:33 7x 1,000m @ ~103-105% FTPr 149 (76%) strava
          Mon 2.5 8:19 Not a real loop - NYC 143 (73%) strava
          Tue 8.1 8:10 Treadmill Feature: Goblin Slayer - NYC 134 (68%) strava
          Tue 3.2 7:47 Runch with a side of strides- NYC 134 (68%) strava
          Wed 8.1 8:09 Treadmill feature - GitS: Arise - London 139 (71%) strava
          Wed 2.5 8:16 I could really go for some fish and chips - London 126 (64%) strava
          Thu 11.3 7:06 1x 1600, 2x 1200, 3x 1000, 4x 800 @ ~105% FTPr- Watopia 151 (77%) strava
          Fri 8.1 8:19 1 rabbit & 7 strides for 7 deer 141 (72%) strava
          Fri 3.3 8:07 Out to Runch - Richmond 127 (65%) strava
          Sat 14.5 8:26 1 meadow lark in the middle of the road 133 (68%) strava
            71.2 7:57

          5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

           

          Upcoming Races:

          Tunnel to Towers 5k 8/31

          Wurst Race Half 10/5

          DRC Half 11/3

          Marky_Mark_17


            Flavio - wish that had been caught on video

             

            Keen - nice week

             

            Marco - I haven't used the Fastwitch for anything other than races - 5k, 10k, half marathon.  For me personally, they wouldn't offer enough cushioning to run a full marathon (or a long run) - they're a racing flat so they're pretty lightweight and not the sort of shoe I'd use for regular workouts.  As much as I love them, the life of them is not great either - mine have got around 230km on them and they're starting to feel a little dead already.

             

            I used the Saucony Kinvara for the marathon I ran.  It's also the shoe I use for my interval and tempo workouts (and the occasional non-goal half marathon race).  I have used it on long runs as well when I'm including a tempo block.  It has a 4mm drop and the latest version (10) has just been released - getting good reviews (I haven't tried it yet as I stockpiled some cheap pairs of the Kinvara 9's!).  It's nice and light (so good for speed) but also has enough cushioning to handle a marathon or long run.  The only downside is it doesn't seem to last quite as long as some other shoes on the market.

            5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

            Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

            Up next: Auckland Road Race Champs (10km), 25 Aug

            "CONSISTENCY IS KING"

            watsonc123


              Reading up on VaporFly - are they really 4% better in terms of the runner energy efficiency?

              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


              Benevolent Leader

                Reading up on VaporFly - are they really 4% better in terms of the runner energy efficiency?

                 

                They've actually done some studies that indicate they really are. Now, that's not to say you are 4% faster, just 4% more efficient, which is why they really only make sense for longer distance races and not 5Ks. You don't need that sort of efficiency gains in a short race where failing muscles are not usually the limiting factor.

                5K: 17:15 (8/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

                 

                Next Race: Hope Runs Here 5K (8/17/19)

                slingrunner


                  I recently PR'd substantially in the 8K with the Vaporfly and nothing indicates that my fitness has improved substantially.  I think the shoes are helpful for shorter distances too.

                  5k- 18:55 (2018)    10K- 39:04 (2017)    Marathon- 3:00:10 (2018)

                  JMac11


                  Benevolent Leader

                    Meh, I don't think they're some miracle shoe as Sling is saying. They definitely make a difference, but don't expect to drop 2 minutes from your half PR just because you put these on. But if you're crazy about getting PRs and will do anything to get there, they're worth it.

                    5K: 17:15 (8/19)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

                     

                    Next Race: Hope Runs Here 5K (8/17/19)

                    flavio1980


                    weight loss complainer

                      I wanted to start a new question to everybody who uses a heart rate monitor.

                       

                      I've noticed recently that during my vO2max workouts I'm going up to 87% heart rate reserve / 91% max heart rate.

                       

                      Do you guys see similar numbers?

                       

                      I've also noticed on some past races that even though I was gasping for air the heart rate was not that high because it was a cold day.

                       

                      I've been wondering whether I'm not pushing as much as I could in my workouts or perhaps my Max heart rate has decreased. It's looking like my max heart rate is even under 220 - age, which is kinda disappointing.

                      PRs: 1500m 4:57 3000 10:34 - Next up: chase a new 1500m PR


                      Elite Jogger

                        Marco - for a marathon you will have to consider all the endurance gains from the past 14-20 weeks. Fitness gains accumulate over time like a savings account. In terms of pacing, there are some predictor workouts, I can't remember any at the moment.

                        Re: shoes, you should race on whichever shoes you're running your long runs.

                         

                        I’ll have to admit that I’ve never done that and usually wear more cushioned shoes for long runs, especially without quality. I normally race a half in a potential marathon shoe and if I don’t get any blisters or abnormal niggles afterwards then I’ll give them a go for 26.2.

                        5k - 17:53 (2019)   10k - 37:53 (2018)   Half - 1:23:18 (2019)   Full - 2:50:43 (2019)


                        Glute Force

                          I would probably not race a full marathon in vaporflys 4%.

                           

                          I might give them a shot for the half though. They are beautiful and comfy but only last for maybe 150km.

                           

                          4% for me is a bit more than 4 minutes and I will need that if I want to get closer to 90min this year Smile

                          Marky_Mark_17


                             

                            I’ll have to admit that I’ve never done that and usually wear more cushioned shoes for long runs, especially without quality. 

                             

                            Yeah, I'm very much the same.  Easier long runs will generally be a more cushioned shoe.  I'll opt for something lighter like the Kinvara if I'm including quality.

                            5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

                            Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

                            Up next: Auckland Road Race Champs (10km), 25 Aug

                            "CONSISTENCY IS KING"

                            CommanderKeen


                            Aspiring Hobby Jogger

                              Flavio - Those HR ranges don't sound out of the ordinary at all. Mine typically don't get up that high for shorter (2-5 minute) intervals, but would during a 5k. Then again, maybe I get a little closer than I think since I haven't done a max HR test in a LONG time. 
                              I wouldn't worry at all about a decreasing max HR - that's natural and will happen to us all over time. It matters more how you run at different levels of that HR. I need to redo a max HR test myself, but I'm waiting for a bit warmer weather since my HR never wants to go up very high when it's nice and cool out.

                              5k: 18:54 9/18 │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

                               

                              Upcoming Races:

                              Tunnel to Towers 5k 8/31

                              Wurst Race Half 10/5

                              DRC Half 11/3

                              Marky_Mark_17


                                Flavio/Keen - re HR, the highest I've hit recently was 94% of max HR... that was the last rep of a particularly brutal track workout (6x1k) on a warm afternoon.  In general, I would be closer to around 90-92% of max HR.  Hot / humid weather does make a difference too - I've found my races on hot days typically average ~5bpm higher and they're also normally 5%+ slower.  This is just biology really... on hot days, your heart is having to work to cool you down as well as keep the legs moving.

                                 

                                I agree with Keen that it's particularly hard to get that HR up during cold weather workouts.  I ran a fairly insane workout in 8C temps in October last year (12km @ 4:00/km, 12km @ 3:45/km) and my HR only got up to race level while going up hills in the second tempo block!

                                 

                                Also, like Keen says, max HR and all those things by themselves are essentially just meaningless numbers - what matters is how hard you're working at different levels of HR.

                                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:25 (Jun-19) | FM: 2:57:36 (Oct-17)

                                Last race: Christchurch Half Marathon, 2 Jun, 1:14:25 (PB)

                                Up next: Auckland Road Race Champs (10km), 25 Aug

                                "CONSISTENCY IS KING"