Sub 1:30 Half Marathon in 2019 (Read 364 times)

JMac11


    There's only one hill on that course according to our new rule of 20m gain, so it's definitely not "brutal" 

    5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

     

    Next Race: Brooklyn Half (5/18/19) 

    CommanderKeen


    Aspiring Hobby Jogger

      Mark - Quite true regarding step counts for a distance run vs walked, but my thinking is that runners will actually get out and move, while if I left the team to chance the odds greatly favor getting extremely sedentary people who won't be covering distance at any pace!


      JMac - I told you those Maurten gels are awesome, didn't I?? I carried some edurolyte tablets during my marathon in November due to the lack of electrolytes in those gels. Aside from them being difficult to get out of my pockets due to the cold I didn't have issues with the little pills, but have since come to the conclusion that unless I haven't hydrated properly in the days before the race and/or it's just really freaking hot/humid that they probably wouldn't be needed.
      I think I took 5 during that marathon, but will probably take 7+ (getting close to DWave territory!) during the next marathong I race. I have no doubt that my stomach will be able to handle it, and the extra fast-burning fuel could be useful.


      I'm feeling a bit tired, and have during my runs the last couple days. I'm not sure if it is just sleep (which has been lacking the past few nights), or what. Either way I'm thinking of skipping my usual short double today. Then again, it's just another couple miles and I have a rest day Sunday anyway...

      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

      JMac11


        Keen - Do you see yourself going for sub 3 at any point? I don’t want to lose you to where runner’s go to die, aka ultras. It’s like Florida.

        5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

         

        Next Race: Brooklyn Half (5/18/19) 

        SteveChCh


        Hot Weather Complainer

          My last long weekend run before the race today - I still have 2 tough speed sessions before the taper really starts though.  Today was 22km with 6km at race pace.  Did not feel comfortable and even felt a bit weary before starting the HMP - 3km into the speed part I thought no way could I maintain it but actually picked up the pace.  Assuming no calamities in the next 2 weeks this is officially a PR attempt...gulp.  Last year was too of course and we know how that turned out, but this is the best prepared I've been since my previous PR in 2016.

          PB:  Christchurch 2016 1:29.25

          Recent Races:  South Island Half-Marathon 2018 1:32.39 Auckland Waterfront Half-Marathon 2019 1:30.49

            Step count: I agree, I had a similar challenge at work and runners do not have advantage but at least we move Smile

             

            it’s quite unfortunate, I am dealing with the second flu wave of the month... after missing ten days at the beginning of March I now missed already 3 this week... I had fever and cough so I had to stop...

            I planned another big week, but for now I have only done 25. If I feel better tonight I might have a go at 10 and tomorrow I may put in 20 with 12 race pace. Then I might have to rethink my race strategy ( but I’m confident I can break at least 4 h and try to go for 3h30

             

             

            well ... I’ll keep you posted on how the weekend goes ...

             

            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: 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. 

            JamesD


            JamesD

              Keen - I hope that was a typo when you wrote about your next marathong race.  Brings to mind some unpleasant images.

               

              Me - Still gradually increasing mileage, all easy.  Got over 40 this week for the first time since high school, though it was just a little more than I did for most of Oct/Nov.  May try to stay over 40 for a couple of weeks, then resume some faster running. My starts on easy runs are getting more and more sluggish.  I feel out of synch, almost off balance, for the first mile or two before I gradually settle into a rythm and feeel normal the rest of the way.  Swimming a little after recovery runs seems to be going well. Hope I can get up to 30 minutes or so at a time.

               

              Sun - off

              Mon - 11 miles easy

              Tues - 6.2 easy, then 15 minutes swimming

              Weds - off

              Thurs - 11 easy

              Fri - 6.2 easy, then 18 minutes swimming

              Sat - 7.3 easy, was going to do strides after 6.2 but legs felt tired

               

              Total - 41.7 miles

              12-week average - 32 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


                Steve - nice, I'm definitely optimistic about how you're gonna go at Waterfront.

                 

                James - nice week

                 

                Me - ugh I wish my week went as well as Steve's.  This delightful bug my daughter brought home from daycare has proved stubborn and it's still there almost 6 days later.  Normally I shake these things fairly quick but this one is a stinker. and it probably doesn't help that wifey is away and there's work stress on top of that.  Kind of comes right for a bit and then comes back.  I can run fine, and my HR is fairly close to normal, and even hit harder efforts, but I just feel off (and my resting HR is up too).  I still managed a few workouts (with 'safe' efforts) but what should've been a really big week of workouts 3 weeks out from the race ended up being pretty variable.  Gonna take a rest day tomorrow, possibly go to the doctor in the morning, and regroup on Tues.  I suspect it's just one of those random viruses but I really want/need it gone.

                 

                M: weights

                T: 12km w/ strides

                W: rest day

                T: 12.3km easy

                F: 15.2km w/ 2x2km and 2x1km

                S: 12.7km easy

                S: 12.8km w/ 4x5 min efforts / 1:30 recovery

                Total: 65.1km

                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:42 (Apr-19) | FM: 2:57:36 (Oct-17)

                Last race: Waterfront Half Marathon, 14 Apr, 1:14:42 (PR)

                Up next: Christchurch Half Marathon, 2 Jun

                "CONSISTENCY IS KING"

                flavio1980


                weight loss complainer

                  Keen - I agree with Jmac. With your massive aerobic advantage, you should have
                  quite a few speed break throughs ahead, if you chose to focus on that.

                  I have a feeling you might need a strength break through to run faster though, since you don't seem to manage

                  to hit the red zone easily, you might need stronger core and legs to be able to have that faster leg turn over and

                  longer strides.

                  I've been thinking about this and I noticed that when I want to speed up I always increase leg turn over and I'm generally unable

                  to lengthen the stride. I get up to 220 steps per minute sometimes and it looks ridiculous (though effective).

                  I'm hoping as I become stronger it might develop into a nice kick for the end of races.

                  Marco - It seems the flu won't give us a break. 3h30 is a given with your recent mileage.

                  James - that was an awesome week, I'm so happy to see you improving on the mileage front.

                  Mark - I'm impressed you can muster the courage to run workouts. I'm here in similar conditions,
                  but I really don't feel like running at all.

                  me - A bitter sweet week with a monster workout on Tuesday (2x5K in 19:30 each) and no running at all afterwards.
                  My wife picked up some bug last Saturday and it passed on to me. Flu like symptoms but it really is
                  very hard to shake off. Her doctor said that if it lasts longer than 4 days it's probably
                  a bacterial infection and my wife is now on antibiotics. I have an appt with my doctor
                  on Tuesday so I'll wait to see what she has to say and hoping I'm better by then.
                  I have no idea how Mark manages to run workouts in these conditions, I can only assume
                  his bug is not as bad as mine. I've been just feeling miserably tired with a very
                  sore throat. It gets better in the mornings and worse as the day goes by.
                  It is really frustrating as it's the 2nd time this kind of bug hit me this year.
                  It's a problem with being in a caloric restrictive diet and running hard workouts.

                  I've been trying to boost my immune system with Omega3 and vitamin C pills + propolis drops

                  and it seems to be working so far.

                  I really don't want to risk running and getting my immune system even weaker, as I have a
                  v02max test on Thursday and a 3K race on Saturday. I'm really wanting to forget this
                  happened and just race.

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

                    Steve - great week and workout! well done in writing down that this is a PR attempt!

                    Mark - you did a good week considering this cold, I have been down twice in march, this cold/flu is not an easy virus to fight and beat...

                     

                    I think I just discovered we have a hill (about a mile) in the Belfast marathon, it's around mile 16-17 and who tried it said not o ignore it or it will come back and hunt us down towards the end of the marathon... I will remember that...

                     

                    James, you are progressing well, good work Smile

                     

                    flavio you are correct on the flu, it's terrible and comes back if you ignore it... I hope I am over it, again...

                     

                    After a good beginning of the week with a good interval training on Tuesday (was very happy with how I felt after 6X1000 at 3:48) I had to stop again first for the kids birthday on the 26th ( as I planned to do) but then for a cold I didn't run on Friday and Saturday. Today I went to a session organized by the marathon pacers, however the 3:30 guy was off, so I followed the 3:15... It is definitely too quick for my current fitness...Let me explain: I first did a 5 mile warm up, then I plan to run 12 miles at 3:30 marathon pace, which became 12 miles at 3:15 . I had to give up at mile 11 because I knew it was too fast and I still had to run back home for 4/5 miles...

                    I average 7:45 mile on my way (5 miles) then 11 miles at 7:25/7:35, then 1 or 2 miles at 8:30, then I collapsed and managed to get home with a very slow 9' mile run. In total I ran 21.5 miles today and I managed just about 46/47 miles this week (which for a 4 day week is not bad...). Total for march ~190 miles, way below what I planned but considering the 15 days off, I decided I'll take it.

                     

                    Now I need to get the next couple of weeks and the taper right and plan a good pace which probably should be start at 3:30 and then increase a bit if I can.

                     

                    hope you have a good Sunday (for the EU and US guys) and a almost good beginning of the week for the kiwi Smile

                    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. 

                    Marky_Mark_17


                      There's only one hill on that course according to our new rule of 20m gain, so it's definitely not "brutal" 

                       

                      As the thread expert on hills, I wholeheartedly endorse this statement.

                       

                      Flavio - I'm not sure it's courage rather than stubbornness or just an addictive personality.  I'm probably lucky I never discovered hardcore drugs.

                       

                      Marco - 190 miles is a pretty impressive effort considering you had 15 days off (that was almost the same as me and I only missed 1 scheduled running day).  Also, regarding that 3:15 pace, if you had a cold on Friday / Saturday then you probably still weren't quite 100% on Sunday so maybe that is why you crashed at the end of that workout?

                      5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 34:08 (Sep-18) HM: 1:14:42 (Apr-19) | FM: 2:57:36 (Oct-17)

                      Last race: Waterfront Half Marathon, 14 Apr, 1:14:42 (PR)

                      Up next: Christchurch Half Marathon, 2 Jun

                      "CONSISTENCY IS KING"

                         

                        Also, regarding that 3:15 pace, if you had a cold on Friday / Saturday then you probably still weren't quite 100% on Sunday so maybe that is why you crashed at the end of that workout?

                         

                        Mark you are probably at least partially right, the fact that I wasn't feeling well for 2 days before impacted. However, I do not think I am ready to run a marathon at that pace and I do not want to fade in the last 6 to 10 miles as I normally do. So, after yesterday, unless things change in the next 2-3 weeks, I have decided that I will start with the 3:30 pacers, take it slow for a few miles and then see what I have in the second half. This will probably be too safe and conservative, but considering the experience in the last 4 years, I need to finish one marathon strong before I can gamble on the time.

                         

                        I really hope to get the next few weeks and pacing right this time...

                        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. 

                          Man Everyone seems to be sick, getting sick or getting over being sick, hope you all feel better soon.

                          I've managed not to pick up anything this winter so hopefully I will stay healthy.

                          Nice weeks by everyone.

                          Flavio that was a killer workout great job!

                          Marco 3:30 should be no problem.

                          For me I was able to increase my mileage this week hitting just over 50.

                          Also was able to tie my monthly mileage high with 221 for the month.

                           

                          I have some new shoes ordered they should arrive this week hopefully that will help with my foot pain and I can keep the mileage up and get some workouts in.

                          6 weeks remain before my HM.

                           

                          Weekly Summary
                          Monday, Mar 25, 2019 thru Sunday, Mar 31, 2019

                          <tfoot> </tfoot>
                          Day Miles Pace Description Link
                          Tue 9.6 9:02 Evening Run strava
                          Wed 6.6 8:20 Evening Run strava
                          Thu 8.3 9:15 Afternoon Run strava
                          Sat 16.0 8:45 Morning Run strava
                          Sun 11.0 7:54 1E+4MP+1E+1MP+1E+1MP+2E strava
                            51.5 8:39  

                          PR's

                          1m  5:38 (2018)

                          5k    19:59 (2019)

                          HM  1:33:56 (2018)

                          FM  3:23:07 (2018)

                          flavio1980


                          weight loss complainer

                            MickJogger - Isn't $1800 the price for a McDonalds meal in Switzerland? I'm not convinced you find it that expensive.

                             

                            me - I popped my head out today to go to functional training. After a warm up and an easy series of exercises I had to cut it short as I was exhausted already. Certainly better than zero exercise from the past 5 days. Onward to victory!

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

                            JMac11


                              YA'LL BETTER NOT BE CONTAGIOUS BECAUSE I REFUSE TO GET SICK DURING MY TAPER

                               

                              Flavio - I get the most sick when I'm ramping up mileage/intensity, which you've been doing like crazy, so it's not surprising. It's better to rest and get it over with, even if it's taking longer than you would prefer. I can't imagine someone doing 220 SPM, I want a video of this!

                               

                              Corey - good week, and I've noticed you've been putting up some good mileage too. Looks like you're trying to go down the almost all aerobic path for a half marathon, which should work!

                               

                              Mark - as Flavio said, shocked you're not taking days off if the bug is below your neck. I know you don't like running slowly, but maybe now is the time to try! I was thinking, when was the last time you ran more than 5K at a pace slower than 4:45?

                               

                              Goals - I made a comment that I like a gold/silver/bronze system for goals, with gold being less than 50%, which Mark protested over on the other thread that Gold should be more like 70-80%. I'll comment over on sub 3 since the comment was first made there, but I am happy to continue the remaining discussion over here since I know we have had this chat before.

                               

                              Me - Taper week 1. I generally don't cut as much as others during the first week, but I was convinced even more this cycle after I ran my 1:16 after a heavy mileage period. So only 10% down for me. My legs were feeling great in the first half of the week but now feel pretty dead, so it's a good sign to keep on heading down in mileage. Going to cut down to 70-75% of peak mileage this week. In some exciting news, my volatility of mileage is at its lowest in a long time, all the way down to 21% over the past 12 weeks! Shows that I found some miraculous consistency towards the end of this cycle after a disastrous first 6 weeks. My last 5 weeks were all 60+.

                               

                              Weekly Summary
                              Monday, Mar 25, 2019 thru Sunday, Mar 31, 2019

                              <tfoot> </tfoot>
                              Day Miles Pace Description Link
                              Tue 9.7 7:31 Evening Run strava
                              Wed 8.1 7:11 Evening Run strava
                              Thu 13.2 7:02 5E + 3x2T + 2E strava
                              Fri 6.0 8:03 Evening Run strava
                              Sat 10.0 7:18 Afternoon Run strava
                              Sun 15.1 6:56 2E + 20minT + 9.5E strava
                                62.1 7:15    

                              5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 

                               

                              Next Race: Brooklyn Half (5/18/19) 

                              flavio1980


                              weight loss complainer

                                Jmac - Ask and you shall receive (I can only find 210 spm however):

                                Look on the bottom left side of the vido, under the Gatorade add. Fat Big guy in blue singlet is trying to pass barefoot guy in white singlet.

                                It's almost cartoonish.

                                 

                                https://youtu.be/S8idezWRA10?t=296

                                 

                                Edit: Not to miss, goofy celebration at 5:31 haha. This was a failed PR attempt but passing that dude near the finish added to my joy no doubt

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