Sub 1:30 Half Marathon in 2019 (Read 641 times)

Piwi Happy Belated Birthday, nice week as well, glad to see you out  running again.

Flavio Mark nice week,  Flavio nice work on that tempo run!

Watson Nice week and nice job on the XC race.

Marco Nice Race! Congrats on a huge PR, it sucks that you ended up having to run long.

For me I put up a solid week (by my biking standards) with only 1 run.

I managed a long ride of 30 miles which felt pretty good, I am actually looking into buying a road or Tri bike, this riding is kinda fun, but 30 miles on an old beat up Mtn. bike is tough.  A nice road bike will allow a fun alternative/supplement to running while training.  I'm back to the Dr. this coming week, to get a review of my CT scan I think everything is checking out good so

I hope to start transitioning back to running more next week. if still not able to go then, I will be looking for a PT.

Weekly Summary
Monday, Apr 29, 2019 thru Sunday, May 05, 2019

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You can find the race report in the 3:20, And Beyond forum (more appropriate for the full marathon). In general it was a great experience, I learnt a lot and will try to apply to the next half marathon I'll run.

I decided to paste my pace (negative split, also helped by the mistakes made in the first half which ended up being 03 miles longer):

James - Even before seeing your "best month" comment I was thinking your weekly average has slowly climbed up, well done!

Piwi - Posting weeklies??? Love it. How much rest are you taking on your 1K repeats these days? I also like the phrase "knackered": that definitely described my Saturday run, i.e. being strangely hungover after a few drinks. Also, you still following the NBA playoffs, or are you done now that your Thunder have shit the bed?

Mark - how have the 65 mile weeks felt (I'm done with this metric system nonsense!). Getting to that level for me makes a big difference vs 50 MPW.

Marco - Good work on the marathon! When I read your "course is long due to GPS" at first I thought it was just an incorrect conclusion, but looks like you were right!

CC - If you want to talk Daniels, I'm your man.

Flavio - You're getting pretty close to PR shape. I think if you have something like 3x2 miles @ 6:20 pace, you've got it.

Watson - lesson learned: buy 3 inch shorts for cross country 

Me - This, plus the next 3 days, are my only really training for my half coming up. My mile repeats on Thursday were rough. I got out a little too hot on the second and third, and paid for it dearly in the last few repeats. Really need to do a better job with that this week, as I'll change the workout from 6x1 to 3x2. Otherwise, I feel fully recovered from Boston and I'm really excited to race this half! Goal is a PR, but it's a stretch goal just because I obviously wasn't able to get in a solid block of training. I'm just hoping that the marathon fitness somehow held together over the past few weeks and that I get a good weather day, which is always a crapshoot in May in NY.

Weekly Summary
Monday, Apr 29, 2019 thru Sunday, May 05, 2019

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Keen that Cryo thing sounds cool.........is it an icing chamber or something ? Bugger about your kids sickness. My DD2 is always getting swollen glands in her throat. We had her tonsils taken out last year but she still get sick. She misses so much school.

Jmac looking forward to your half. Ive always done 400m or around 2 min recoveries for my 1000s. Ive seen DJW and others do a 200m recovery but that would be too hardcore for me. Today I did 10 x 400m with 1 minute recoveries which seemed about right. They were about 10sec/km pace faster than my 1000s. Its only about the 3rd time Ive ever done 400s but I just wanted to get the old legs moving a bit faster.

Im still watching the odd NBA game. The standard is so high now. Ive taken a liking to Portland who knocked us out. They are playing well even though they lost Nurkic and Kanter is playing so well.

Piwi - The cryo thing is basically an upright cylinder with an open top and a door. They "prime" the chamber (dump nitrogen gas to drop the temp), then you strip down to your skivvies (they give you gloves and fuzzy booties to wear) and jump in for 3 minutes. It gets to -110C/-166F, which feels simultaneously too cold to bear and oddly comfortable - they do leave the tech in there to make small talk to help you get through it, which helps. I felt oddly flexible and not sore/fatigued immediately after the treatment.
DD3 seems to be better now than she was even this morning, and is taking a LONG nap. Hopefully that'll be the end of sicknesses until at least fall.
Your workouts have been super-solid lately. I just realized I never hit submit on a reply to wish you happy birthday, so consider this that. Aren't pictures from kiddos the best?

Watson - That's a good view of it. I've really had to come to grips with that more and more this year.

Marco - great RR over on the other thread and congrats again.  Great to see that all of your hard work paid off with a big PR.

JMac - I'm a little surprised how well the big weeks have gone.  Even going up a long hill at the end of a long run at the end of the week, my legs still had a bit in them.  On a couple of the longer ones, I felt a bit flat at the start of the run, but improved after a few km's.  Re your half, the marathon fitness will well and truly still be there.  Smash out a few workouts and you should have a pretty good feel for where things are at.  It looks like a pretty quick course with that looooooooooong downhill so you never know.

Watson - nice RR.  Pacing XC is really tough unless you've fully walked the course.  Glad you didn't crash out on that last obstacle!

Piwi/JMac - yeah I find 400m to be a good recovery on the 1k reps.  I've tried it with 200 and that hurts.

Piwi - 400 repeats are tough.  If you go out too quick you pay for it massively, whereas 200's you can often just hang on, and 1km's you have time to adjust.

Keen - 1 bust week definitely isn't the end of the world.  Like Watson says, sometimes that's just how it goes.

Steve with all your traveling you should be good for some more forum encounters. I will have to make it work next time you come to Tauranga.

Mark I seemed to hit the 400s pretty naturally all near 3.25/km your 10km pace 

I didn't check any splits till I got home. I actually used 1 min as recovery which ended up about 150m as I was trotting it.

Keen thanks. The cryo thing I've seen of course....on Austin Powers  cold is so good after a workout to ease the inflammation. It makes sense the cryo chamber would be awesome. The daughter who drew that card is actually 17 so not really a kiddo anymore. She's off to the ball this weekend. Nearly brought a tear to my eye seeing her in the dress and high heels....mainly because I will have to fend off all the boys 

I'm enjoying the workouts but my mileage is low. I know I can't shortcut training but hoping a workout based training cycle on 30 to 40 mpw  might produce an ok 5k result.