Sub 1:30 Half Marathon in 2019 (Read 415 times)

Marky_Mark_17


    JMac - interesting, I'm totally happy running intervals and VO2Max in the Kinvara.  It is a pretty light shoe (over 10% lighter than the PureFlow), and quite bouncy too, and I never feel like it's slowing me down on those workouts.  I figure the added lightness of flats gives me a little extra speed on the day.  The only downside of the Kinvara is their life isn't great, they start feeling a bit dead after about 400km / 250 miles.  I've seen lots of reasonably quick runners using them as a race shoe for marathons or HMs too.

     

    VF -  I might buy the 4%'s if there was a really good sale.  I'm kinda unsure about my sizing in Nikes since I haven't bought any of their running shoes in years, I'm 12 for most things but 13 for Saucony which run a little narrow.

    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"

    JMac11


      VF sizing is pretty true to other shoes. I'm a 10.5 in most running shoes and the VF came in at that.

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

       

      Next Race: Breathe for Britt 5K (6/29/19) 

      Marky_Mark_17


        So, the number of times I have run around Bomb Point down at Hobsonville thinking 'this would be a good spot for a Parkrun'... well someone has actually started a Parkrun down there.

         

        Saturday's are a bit tricky at the moment as wifey is at work but at some point I'll have to give it a crack.  Definitely not the fastest 5km course as there are some undulations and gravel sections, but should be fun all the same.

        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"

        JMac11


          You people and your park runs.

           

          Mark - question for you. What’s the longest you will run for an easy run? For marathons, I do most of my easy runs around 60 or 75 minutes. However, i”m thinking that I don’t need to do those 75 minute runs (10 miles) for a half. Feels like it’s better to just keep it to 60. Thoughts?

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

           

          Next Race: Breathe for Britt 5K (6/29/19) 

            Mikkey Good luck this weekend at London!

             

            I went back to the Dr. at the surgery center yesterday as a follow up to my initial diagnosis of a hernia.   The Dr. there said no it's not a hernia,

            sent me for a CT scan today.   Another appointment on Tuesday for some additional testing and then a follow up review for the results hopefully in another week or so.

            He doesn't seem to think it is serious, but still gonna continue to take is easy until I find out what it is and how to make it go away.

             

            Got in about 26 miles on the bike so far this week and thus far it has not impacted my abdomen, gonna try to put in another ride or two may get about 50 miles for the week.

            PR's

            1m  5:38 (2018)

            5k    19:59 (2019)

            HM  1:33:56 (2018)

            FM  3:23:07 (2018)

              Cfarr that's great news. I bet you feel better about that.

               

              Mark it's our Parkruns 1 year anniversary on Saturday. Sam Tanner is coming down. He will probably jog it. The course record is only about 16.30. You should come grab a record . It's pretty gravelly though.

              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 "      

               

              Marky_Mark_17


                JMac - I'd rarely do anything over 60 minutes easy.  Anywhere between 45-60 minutes normally.

                 

                Piwi - Some of the Parkruns have gotten pretty big.  The Orewa one gets up to 200 or so on a good day.  If I am down your way I will have to come have a crack.

                 

                Corey - positive news, I think JMac is the resident expert on conflicting medical opinions though so I'll defer to him!

                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


                  Cfarr - good luck on not having a hernia.

                  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).


                  Elite Jogger

                     

                     VF -  I might buy the 4%'s if there was a really good sale.  I'm kinda unsure about my sizing in Nikes since I haven't bought any of their running shoes in years, I'm 12 for most things but 13 for Saucony which run a little narrow.

                     

                    My VFs are true to size, but if you’re thinking of buying the cheaper ZoomFlys then I’d recommend going up at least 1/2 a size. We have 5 Parkruns in Brighton&Hove and a load more just outside and all very popular, although some of them should be called Beachruns!

                     

                    Thanks for the good lucks. 👍

                     

                    ETA - The VF and ZoomFly look very similar size, but the ZoomFly just feels a bit tighter and less comfortable. Best to try a pair on before buying!

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

                    flavio1980


                    weight loss complainer

                      Mikkey no sweat just follow that Kipchoge dude and it should be fine. Good luck!

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

                        Good Luck Mikkey with London!!!

                        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

                          Good luck, Mikkey!

                           

                          Fairly uneventful week.  On Thursday I did an easy 1.5 miles at tempo pace, my first fast running in several weeks.  My legs seem to be doing ok with the RFFEs, and I think I’ll make them my main pair and shift my Nike Lunar Tempos to easy & recovery runs.  The podiatrist prescribed an anti-inflammatory for my foot, but he said nothing looked broken or otherwise injured. I don’t have to stop unless the pain is bad enough to change my stride or unless it gets steadily worse during the run.  The pain/soreness is moderate, & it comes & goes whether or not I’m running, so I guess I’m OK so far.

                           

                          Sun - off

                          Mon - 12.5 miles slow & easy

                          Tues - 6.2 easy, then 31 minutes swimming

                          Weds - off

                          Thurs - 6.2 including 1.5 tempo @ 6:43/mile

                          Fri - 6.2 easy

                          Sat - 8.3 easy including strides

                           

                          Total - 39.4 miles

                          12-week average - 34 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 - solid week and fingers crossed on the injury front.

                             

                            Watson - saw the pics on Strava of the XC, nice job!  Looked like a proper XC course too with that massive water feature.

                             

                            Me - first ever 100km+ week largely due to 2 long runs thanks to a midweek public holiday.  Surprisingly I still felt pretty strong at the end of today's long run despite feeling a little jaded at the start of the week.  Probably more likely to be around the 90km mark over the next couple of weeks (no more public holidays haha) but it's good to get a big week of work under the belt.  It's amazing what a day off does - up till Thursday I'd run 7 days straight but definitely felt refreshed for the weekend after having Friday off.

                             

                            M: 16.2km easy

                            T: 11.2km w/ hill reps

                            W: 14km w/ intervals

                            T: 24.1km long run

                            F: day off

                            S: 13.2km track session

                            S: 26.9km long run

                            Total: 105.6km

                             

                            Also, you may remember I mentioned the super-quick guy Michael Voss (who won Maraetai HM in 1:09 and Waterfront in 1:07)?  Well, I know you guys think I train quick but I started following him on Strava and he trains ridiculously quick.  140-150km/week averaging 4:00/km, or maybe even under - and nothing slower than around a 4:10/km average pace.

                            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"

                              Mark excellent. It seems insane you hadn't run a 100km week  but still put up amazing PBs and continue to improve. I was reading a Letsrun thread about training paces and it seems totally reasonable for a 2.10 marathoner to run easy at 4 min/km. All down to Heart rate effort etc. You could be a 2.2X marathoner potentially so 4.15/km easy pace is probably fine for you.

                              I could have done a run with Kirkwood and Sam Tanner this morning but decided I may not be up to standard 

                               

                              I should be able to find a free live stream for London which is on this evening here. Im pretty good at watching stuff for free online like NBA etc.

                               

                              Im at 44kms for the week. I already ran today but my son may want to go later. Its been one of my faster average pace weeks at 4.34/km but this is possible due to my low mileage.

                              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 "      

                               

                              JMac11


                                Ah the easy pace discussion. I follow Scott Fauble on Strava now and he just broke 2:10 at Boston. He runs his easy pace around 7:00 pace, which really concerns me given I run mine around 7:15. I’m probably on the fast end, but Mark is by far the fastest easy pace runner I follow. There are others (like DW) who run over 8:30 for easy pace yet can break 3:00 in a full. I do think it’s very individual and certainly has a bunch of factors (MPW, weather, previous workout, etc.) But I do think there’s something that you really can’t run easy runs too slow. I wish I ran mine slower. Probably every single easy run I have I see a split that makes me try to dial it back a bit. I like Pfitz’s definition of running easy pace at least 15% slower than MP (which is about 1:00 per mile). But HR works as well, and as long as you are hitting your workouts well and aren’t getting injured, I’m not sure if there’s an issue.

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

                                 

                                Next Race: Breathe for Britt 5K (6/29/19)