Sub 1:30 Half Marathon in 2019 (Read 559 times)

watsonc123


    James - good week.

     

    JMac - I think your easy pace is all fine.

     

    Mark - yes, it was a proper cross country course.  Parts of the course are actually used for Horse Eventing, there were three jumps including the water jump as per my Strava picture.

     

    I'll do an RR later for my cross country.

     

    My week was ok.  Tuesday was meant to be a run with the wife, who had a bit of a cold and ended up feeling bad, so there were 3 very small runs.  And 3 warm-ups meant I sort of had 11 runs.  Today's MLR was my longest run this year.  Thursday's club run was my hardest training run this year at around 7:00/mile which included some hills.

     

    Am in Sydney, Monday to Friday for work, so will have Monday and probably Friday off.

     

    <tfoot> </tfoot>
    Day Miles Pace Description Link
    Mon 3.7 8:43 Afternoon Run strava
    Tue 1.1 9:40 Lunch Run strava
    Tue 0.3 9:27 Lunch Run strava
    Tue 0.2 9:57 Lunch Run strava
    Tue 5.0 7:22 Lunch Run - incl. 7km tempo strava
    Thu 5.6 7:02 Evening Run - Club Run strava
    Sat 1.9 8:52 Warm up 1 strava
    Sat 0.1 10:02 Warm up 2 strava
    Sat 0.3 9:10 Warm up 3 strava
    Sat 1.2 7:13 Shaw Baton Relay - Trentham Harriers Gold 35+, 4th Leg strava
    Sun 12.6 8:07 Afternoon Run - MLR strava
      32.0 8:00

    PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

     

    40+ PRs: 5km 20:34 (Jan 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

     

    2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

      Great PR Mikkey, well done on what on tv seemed a slightly windy day!! Congrats!!!

      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:  

      10K Seeley cup 30Nov (Belfast) goal sub 40 again...might try a 5K park run

      flavio1980


      weight loss complainer

        Mikkey - awesome result on the London marathon, congratz

        Mark - crossing the 100k boundary I see. Your mileage has slowly crept up while you kept your consistency.

        Marco - don't go crazy this week heh

        Watson - congratz again non that XC race, it looked like a proper XC course.

        Piwi - It's good to see you back bouncing around. Any parkruns in sight?

        me - A week where I only hit the planned pace during the long run, yet I'm very happy about it.

        63km ~ 39 miles

        M: Functional Training

        T: 10000 time trial in 39:20

        W: 10ez + functional training in the afternoon

        T: 4x a block of 3ks at 4:45, 4:15, 3:45. I really couldn't hit the faster pace during the last 2 series.

        F: off

        S: 16 @ 4:14

        S: 13 recovery

         

        There is one thing I wanted to bring to the discussion. The running groups here don't seem to follow the American school of running. I'm not sure if they have their own school or they follow the Kenyan school. My coach just recently did "The Kenya Experience" (http://traininkenya.com/). It seems like a fantastic thing to do. A 2 week training camp in Iten with all lodging and food covered plus visits to training camps, visits to elite athletes (imagine going to Mary Keytany's house for tea and cake).

        Anyway, when he came back he mentioned how he would apply some or their principles to our training sessions, and that the Kenyans trained in a very similar way. I think these fartlek runs like my Thu's workout is one such example of things he brought back from Kenya.

         

        But the one thing that sticks out the most, and that will probably cause the most shock to all of you guys, is that pretty much all the runners in the group do their long runs at marathon pace when preparing for a marathon. Just yesterday they did 32K/20mi at marathon pace  which I don't think even Daniels has it in his plans. IIRC the Hansons elites top their training with a 20 miler with a 26.2K marathon pace block.

        This got me curious. When I was reading a bit from Canova, he mentioned that his runners would do long runs at 95% of MP, but even that seemed like something only elites could do. Anyway, just throwing it out there.

        PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

        watsonc123


          There's a big risk with slow long runs at easy for a marathon trainee.  What other parts of the training are non-american?

           

          What did Mikkey run?

          PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

           

          40+ PRs: 5km 20:34 (Jan 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

           

          2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

            Mikkey ran 2.50.43 and hes 52 I think so a rare Moosemug achievement. That's a huge result.

             

            I finally found a stream and watched the whole race. Kipchoge is king. Mo looked like he was gone but actually ran 2.05 which is still amazing.

            Callum Hawkins who collapsed at the Commonwealth games with heat exhaustion ran a PB 2.08 so great comeback.

             

            Flavio a Parkrun is my only likely race especially off the mileage I'm running. I think I could sneak into the 18s right now based off that 19.20 last week which wasn't race effort.

            50+ PBs5k 18:29 Tauranga Parkrun May18   

            10k 38.55 oct 19 strava run

            " If you don't use it you lose it but if you use it, it wears out.

            Somewhere in between is about right "      

             

            flavio1980


            weight loss complainer

              What other parts of the training are non-american?

              Just the long runs. As you can see from my weekly everything else is pretty standard.

               

              When I say American School I'm referring to Daniels, Pfitz, Hansons, by the way.

              PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

              Marky_Mark_17


                First up huge congratulations to Mikkey for a moose mug and PR, super-impressive achievement, awesome stuff.  Hope you had a great celebration afterwards as you definitely earned it!  Inspirational!!

                 

                Watson - ah I thought those water features looked like they were designed for something else, I should've picked that it was on an equestrian cross-country course given that my mum rides horses and used to do eventing.

                 

                Flavio - really nice long tempo run, good week.  Honestly that Canova/Kenyan long run sounds really tough.

                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 33:15 (Sep-19) HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

                Last race: NZ Road Relays (Leg 2 / 10.2km), 5 Oct, 35:10

                Up next: The Agency Group 10,000m, 9 Nov

                "CONSISTENCY IS KING"

                  Great Race Mikkey !

                   

                  For me still trying to take it easy put in about 62 miles on the bike and a 4 mile run to see how things were feeling still not great so gonna stick to the bike for now.

                   

                   

                   

                  Weekly Summary
                  Monday, Apr 22, 2019 thru Sunday, Apr 28, 2019

                  <tfoot> </tfoot>
                  Day Miles Pace Description Link
                  Tue 10.1 4:43 Still rollin' strava
                  Wed 0.2 8:52 Afternoon Run strava
                  Wed 16.6 4:56 Afternoon Ride strava
                  Fri 8.2 4:40 Afternoon Ride strava
                  Sat 4.6 8:26 Afternoon Run strava
                  Sat 10.5 4:38 Afternoon Ride strava
                  Sun 16.6 4:38 Morning Ride strava
                    66.8 5:00  

                  PR's

                  1m  5:38 (2018)

                  5k    19:59 (2019)

                  HM  1:33:56 (2018)

                  FM  3:23:07 (2018)

                  flavio1980


                  weight loss complainer

                     

                     Flavio - really nice long tempo run, good week.  Honestly that Canova/Kenyan long run sounds really tough.

                     

                    Just to clarify, I have no idea if it comes from the Kenyan school. For all I know it might just be the local running groups, I believe most of the local running groups follow that. It's a scary proposition to run increasingly longer MP runs, but it seems to work for a lot of people.

                    PRs: 1500m 4:54.1 3K 10:34 5K 18:05 HM 1:24:25 - Up next: Chase the HM PR

                    Marky_Mark_17


                      In random diversions, the New Zild I mean New Zealand accent was recently voted the most attractive in the world.

                       

                      For the record any poll that puts the South African accent in the top 10 has zero credibility whatsoever but still how about them bragging rights!

                      5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 33:15 (Sep-19) HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

                      Last race: NZ Road Relays (Leg 2 / 10.2km), 5 Oct, 35:10

                      Up next: The Agency Group 10,000m, 9 Nov

                      "CONSISTENCY IS KING"

                        Mark you wonder who votes on these things....

                        In the UK my daughter was collecting souvenir pins from each town. I was going into shops and asking for pins and really accentuating the "I " much to my daughter's embarrassment.

                         

                        Cfarr what's the latest diagnosis? Strained tendon of some sort ?

                         

                        I managed to double Sunday to get over the 50km/30 mile barrier.

                        50+ PBs5k 18:29 Tauranga Parkrun May18   

                        10k 38.55 oct 19 strava run

                        " If you don't use it you lose it but if you use it, it wears out.

                        Somewhere in between is about right "      

                         

                          Marco - don't go crazy this week heh

                           

                           

                          Flavio don't worry I am too busy to think about the marathon this week (good thing for not going crazy until Saturday...) Hopefully I'll be fine I know I got the training now I need to get the pacing right...

                           

                          I was looking at the course profile on Saturday and  it does not suit me... I am heavy and do not do well up hill and there is a fairly hilly bit (Mark might not agree) at mile 16-18...

                           

                           

                          https://www.runningahead.com/logs/ba66e86c42964b8387773decfc75b8b7/courses/79d110ff84e5400e966957981832e17d

                           

                          I know I can lose about 2 minutes on the pace on this, so I might start a touch faster (10 sec per mile) since is down hill...

                           

                          have a great week

                          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:  

                          10K Seeley cup 30Nov (Belfast) goal sub 40 again...might try a 5K park run

                          watsonc123


                            Mikkey - big congratulations on the moose mug.

                            PRs: 5km 18:43 (Dec 2015), 10km 40:28 (Aug 2019), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                             

                            40+ PRs: 5km 20:34 (Jan 2019), 10km 40:28 (Aug 2019), half 1:29:39 (Jun 2018)

                             

                            2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                            CommanderKeen


                            Aspiring Hobby Jogger

                              Mark - Great week, and congrats on the weekly mileage PR.


                              Flavio - Great week.


                              Mikkey - Awesome job in London!


                              CFarr - Nice week, but bummer that you're not feeling 100%.


                              Kipchoge - Simply the GOAT. There can be no other.


                              Easy pace - I try keeping under certain wattage/HR numbers, which also lines up with an "easy" perceived effort as well. I do wonder about the "other" runner who lives in the same town I do - he's a 3:03 guy (CIM this past year) but will post "recovery" runs at 7:30/mi (4:39/km) and "easy" runs no slower than 7:45/mi (4:48/km) while on the same rolling hills I train on - and no, I didn't mix up the easy and recovery paces. I wonder what he could do if he actually slowed down on those runs.


                              Mixed week from me. One really good workout, followed by several days off after catching something from DD1. I woke up Saturday feeling a lot better, and felt normal by noon-ish, so I ended up making my Sunday LR after all and spent nearly the whole thing with a RB who was probably the first I really met once I started running.
                              The OKC Marathon (new-ish course, a mixed bag at best overall with the changes) got a new female course record (set by the semi-local semi-pro I've mentioned) - she's been putting up some monstrous workouts, so it was well earned.

                               

                              Monday, Apr 22, 2019 thru Sunday, Apr 28, 2019

                              <tfoot> </tfoot>
                              Day Miles Pace Description HR Link
                              Mon 10.2 8:02 1 hawk, 3 killdeer, 2 ducks, 2 turkeys, & 2 deer (2 strides) 136 (69%) strava
                              Mon 2.5 7:58 More miles before more rain 139 (71%) strava
                              Tue 11.3 6:46 6x 2k @CV/~102% TP - London 154 (79%) strava
                              Tue 2.4 8:37 Flushing out the legs 144 (73%) strava
                              Sun 26.6 8:43 OKC Memorial Marathon 142 (72%) strava
                                53.0 8:06

                              5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:28:01 4/18 │ M: 3:04:13 11/18

                               

                              Upcoming Races:

                              DRC Half 11/3

                              Dallas Marathon 12/15

                              Marky_Mark_17


                                Marco - the Hills Committee (me) agrees that there is definitely a hill around mile 16-18- the total elevation gain is around 190ft or 58m.  It looks like it starts out easier and then gets steeper towards the end so it's a bit of a nasty one.

                                 

                                To be honest I'd throttle right back on the hill and save your legs.

                                 

                                Keen - nice job with the casual Sunday marathon in there!

                                 

                                Piwi - while all the eyes were on London, did you see Malcolm Hicks ran a 2:13 marathon in Dusseldorf?  Got pipped by 2 seconds for 1st place but still ran a world champs qualifying time.

                                 

                                Me - managed to get a run in with Mark Boyce this morning who is around a 1:12 half guy and was sub-2:40 at Boston in 2016.  He is in town for work some days so will try and line up a few more.  The planning has already started for our Takapuna team for National Road Relays in October haha.

                                5000m: 16:03 (Dec-18) | 5km: 16:24 (Nov-18) | 10km: 33:15 (Sep-19) HM: 1:12:49 (Sep-19) | FM: 2:57:36 (Oct-17)

                                Last race: NZ Road Relays (Leg 2 / 10.2km), 5 Oct, 35:10

                                Up next: The Agency Group 10,000m, 9 Nov

                                "CONSISTENCY IS KING"