Sub 1:30 Half Marathon in 2019 (Read 620 times)

Marky_Mark_17


    Piwi - cheers.  The body seems to have handled it pretty well and I actually expected to feel more tired than I am.  I was a bit sluggish at the start of yesterday's long run but improved as the run went on.  Looking forward to seeing the how the parkrun goes.

     

    Marco - congrats!!!!!! If Rune is still lurking he has an unenviable story about a marathon he ran last year that ended up almost 1km long.

     

    CC4Life07 - JMac is the resident Daniels expert - he's had good success with Daniels marathon programs and he's targeting some half's over the next little while so might have some good ideas.

     

    Watson - it's amazing how much difference it makes running on grass etc... saps the legs much more quickly.

     

    Flavio - nice week and great tempo effort.

    5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

    HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

    Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

    Up next: Bays Night of 5's 5000m, 20 Dec

    "CONSISTENCY IS KING"

      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

      <tfoot> </tfoot>
      Day Miles Pace Description Link
      Mon 20.6 4:40 Morning Ride strava
      Wed 10.0 4:28 Evening Ride strava
      Thu 4.4 8:02 Evening Run strava
      Sat 30.1 4:27 Morning Ride strava
      Sun 12.1 4:19 Afternoon Ride strava
        77.2 4:41  

      PR's

      1m  5:38 (2018)

      5k    19:59 (2019)

      HM  1:33:56 (2018)

      FM  3:23:07 (2018)

        Cfarr that's good news you feel better. I wonder what it was ?

         

        Watson good race report. It must be very hard to pace x country like that especially in your first one.

        Your small week is a solid one for me right now.

        I saw your Hyde Park run and was thinking London until I saw the map.

         

        Mark what worries me is the last Parkrun I did 18.29 was off a few weeks near 80kms. I don't feel like I'm going to hit that mileage but want to try a more workout based approach.

        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 "      

         

          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):

           

          Mile Distance Duration Elapsed Time Pace Avg HR Max HR Notes
          1 1.02 mi 07:57.3 0:07:57 07:48 141 157  
          2 1.01 mi 07:40.1 0:15:37 07:36 146 153  
          3 1.2 mi 09:18.5 0:24:56 07:46 146 153 long, wrong turn by the front car
          4 1.01 mi 07:52.1 0:32:48 07:48 149 155  
          5 1 mi 07:46.1 0:40:34 07:47 149 154  
          6 1 mi 07:49.4 0:48:23 07:50 149 152  
          7 1 mi 08:06.1 0:56:30 08:07 148 154  
          8 1.14 mi 09:06.6 1:05:36 08:00 148 153 long due to mistake in the park by organizers
          9 1.01 mi 08:01.8 1:13:38 07:58 150 155  
          10 1.03 mi 07:58.1 1:21:36 07:45 154 164  
          11 0.99 mi 07:49.3 1:29:25 07:55 155 168  
          12 1 mi 07:53.7 1:37:19 07:54 155 162  
          13 1 mi 07:50.2 1:45:09 07:51 155 162  
          14 1.01 mi 07:46.8 1:52:56 07:43 161 170  
          15 0.99 mi 07:44.4 2:00:40 07:50 154 164  
          16 1 mi 07:44.4 2:08:25 07:45 150 160  
          17 1.01 mi 08:04.2 2:16:28 08:00 153 159 up hill
          18 1 mi 08:29.3 2:24:58 08:30 157 165 up hill (very hard
          19 1 mi 07:38.8 2:32:37 07:39 153 164 down hill
          20 0.99 mi 07:39.6 2:40:17 07:45 156 170 up and down hill (water works park)
          21 1.01 mi 07:21.0 2:47:38 07:17 157 169  
          22 1.02 mi 07:28.9 2:55:06 07:21 159 170  
          23 1.03 mi 07:28 3:02:34 07:15 160 166  
          24 1.04 mi 08:15.1 3:10:50 07:57 161 168 up hill Ormeau road
          25 0.94 mi 07:16.3 3:18:06 07:45 162 197  
          26 0.99 mi 07:37.9 3:25:44 07:43 169 189  
          26.2 0.22 mi 01:38.8 3:27:23 07:29 168 171 official final 3:25:50

          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

          cc4life07


          Wind is not my friend.

            Sorry for all the mess-ups on the course but at least it wasn't short!  Looks like a solid race.  Congrats on the massive PR.

            "Current" PRs

            5K - 18:00 (4/19)   |   HM - 1:25:03 (10/12)

            Next Race: Blizzard Run 5K (8/24), Goal: Sub 18.

            JMac11


            Benevolent Leader

              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

              <tfoot> </tfoot>
              Day Miles Pace Description Link
              Tue 7.8 7:23 Evening Run strava
              Wed 8.1 7:07 Evening Run strava
              Thu 10.4 6:51 6x1T (5:42) strava
              Fri 6.1 8:07 Morning Run strava
              Sat 7.6 7:10 15 dumplings before running was probably not a good idea strava
              Sun 17.0 7:10 Afternoon Run strava
                57.0 7:13

              5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (12/19) 

               

              Next Race: TBD

              CommanderKeen


              Aspiring Hobby Jogger

                Ben - Welcome! A couple things to note if you're going to stick around here: JMac is a benevolent dictator. 5k's that aren't sub-20 require dressing up in costume. Lady Gaga is a favorite.


                Flavio - Certainly no extra gears here! I actually have a difficult time getting to really high HR numbers - 185 and above, really. Depending on what type of running I'm doing it just takes so long for my HR to get up there that my legs can't support the effort required long enough, and in intervals my HR tends to fall really quickly so there's not much of a "rise" from interval to interval.
                On a related note, the temps and humidity have been getting up there a bit lately (Kiwi Points ~130+ an hour before dawn), so it might be time to try that max HR test soon.


                Marco - As in the other thread, great job on nailing sub 3:30. Now just build on it!
                Even accounting for them having some wrong turns, it's almost impossible to get your GPS to read at race distance for numerous reasons. Here's a good read on it.


                Piwi, James, Mark, JMac - Good weeks.


                Watson - It had to be the "moderately long shorts". And take it from Piwi, shorter shorts make your legs look longer.


                Nothing worth mentioning from me last week. DD2 & DD3 each ended up getting the virus DD1 had a couple weeks ago (obviously not at the same time!), so sleep has been quite hard to come by. I've had to make do with getting some short runs in during lunch, and I've felt pretty tired for those. Hopefully the rest of this week will be better (last night was bad for DD3, so no sleep there!). I'm really missing getting 70mpw in.

                Side note: I didn't get to go in to the cryo place after the OKC Marathon like I did the one in Wichita the month before (they ran out of liquid nitrogen and I wasn't able to get in after they got a shipment). Even though I was in better shape before OKC my legs recovered much faster after Wichita. I know it's just anecdotal, but it really makes me want to schedule a cryo session after at least marathons, and perhaps 20 milers as well.

                5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                 

                Upcoming Races:

                Dallas Marathon 12/15

                  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.

                  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 "      

                   

                  watsonc123


                    Cfarr and JMac - good weeks

                     

                    Keen - some weeks, you just have to accept they end up mediocre.

                    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

                      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.

                      5k: 18:25 10/19 (solo track TT) │ 10k: 38:56 4/18 │ HM: 1:24:16 11/19 │ M: 3:04:13 11/18

                       

                      Upcoming Races:

                      Dallas Marathon 12/15

                        Thanks everyone

                         

                        i never expect gps to be precise, but I could see the intervals been strange and I studied the course so I knew there was something strange... they adjusted my chip time to 3h25:05 and position 505 out of about 4000 arrived

                         

                        today I feel ok, I’ll check tomorrow with a few miles running but I might go for a half in June...

                        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

                        Marky_Mark_17


                          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.

                          5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

                          HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                          Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

                          Up next: Bays Night of 5's 5000m, 20 Dec

                          "CONSISTENCY IS KING"

                          SteveChCh


                          Hot Weather Complainer

                            Hi Team,

                             

                            I'm still around but rushed off my feet (except when running) getting a release out before I head to Texas on Thursday..I'll try and check in and post while I'm away.  I'll also see what I can do about entering a race over there!  Also open to any suggestions for things to do in Florida.  Most of the trip will be there, with some in Texas and Louisiana.  I've been to baseball in California, New York and Boston so hoping to add the Astrodome to that, or at least see the Rays or Marlins.

                             

                            Congrats Marco!

                            PB:  Christchurch 2016 1:29.25

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

                            2020 Planned Races:  Christchurch 10km Series (Park), February 2, Christchurch Half-Marathon May 31, South Island Half-Marathon August 2

                              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.

                              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 "      

                               

                              Marky_Mark_17


                                Piwi - speaking of forum encounters, I was starting to think about potential holiday options over New Years for a bit of a beach holiday for me and the wife and daughter before all the Airbnb's get booked out.  What's it like around Papamoa during New Years and the few days after?  Was probably looking at something like a week from Jan 3rd onwards to avoid any New Year madness.

                                5,000m: 16:03 (Dec-18) | 10,000m: 32:58 (Nov-19) | 10km: 33:15 (Sep-19) 

                                HM: 1:10:46 (Nov-19) | FM: 2:57:36 (Oct-17)

                                Last race: Kerikeri Half Marathon, 23 Nov, 1:10:46 (PB)

                                Up next: Bays Night of 5's 5000m, 20 Dec

                                "CONSISTENCY IS KING"