Sub 1:30 Half Marathon in 2019 (Read 368 times)

flavio1980


weight loss complainer

    Also on the discussion of short shorts, yet another reason to wear short shorts:

    Letsrun - Wore 2" split shorts to the grocery store, WAY MORE women were looking at me than usual

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

    JMac11


      Flavio - your buildup so far has been, in my honest opinion, one of the most impressive things going on in this thread. Keep it up!

      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) 

      JamesD


      JamesD

        Flavio - That's really impressive.  It must be satisfying to be improving so rapidly and hanging (for a long time) with the big dogs.

         

        Jmac - Gaming seems to be enjoyed by introverts who are highly focused/obsessive.  Can't imagine why that would attract runners...

         

        Another good week for me.  Mileage was down because I had two faster days and no long runs.  Monday's short tempo run was a little faster than I've done that distance in the past at the same effort.  My recovery runs Tuesday and Friday were in the afternoon, with temps around 86/30 Tuesday and almost as high on Friday, so I assume I got some heat acclimation benefit.  I wasn't too tired at the end of either run, but felt wiped out a few hours later.  My longish hills Thursday (a new hill for me, and the first long hills I've run in 18 months) must have been productive, because I was really tired for the last 30 seconds of each one.  Foot niggle is about the same, and my right hamstring was a bit sore today, but the soreness came and went during the run, like it was doing late last year when I was returning from the injury.  Should be ok after an off day tomorrow.

         

        Sun - off

        Mon - 6.7 miles including 2 @~6:29/mile

        Tues - 6.2 recovery hot

        Weds - 31 minutes swimming

        Thurs - 5.2 including 5 1:50 hills

        Fri - 6.2 recovery

        Sat - 8.3 easy

         

        Total - 32.6 miles

        12-week average - 35 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

          James good week.

           

          Watson good stuff on the x country. It will make you a stronger runner.

           

          Mark man that was a stellar workout, good indication of more fitness for you.

          Hotwater Beach will be beautiful. You can run back up to Hahei and through to Cathedral Cove.

          If you do make it down my way I can take you up Papamoa Hills.

           

          Flavio that was a great workout you did, really fast . Ive got a group I can run with on sundays with a similar setup to you where Im the slowest. Its a guaranteed run of 20-30kms at faster than 4.30/km.  Theres no way I could cope right now though. I will check that Letsrun thread 

           

          My week below. Managed to hit 40 miles with some good quality. Did 18kms today which is actually my longest run for a few months. Managed to chuck a sub 20 5k in the middle of it just for fun.

           

          Weekly Summary
          Monday, May 06, 2019 thru Sunday, May 12, 2019

          <tfoot> </tfoot>
          Mon 5.0 8.10 Description Link
          Tue 1.2 8:44 Morning Run strava
          Tue 5.2 7:20 10 x 400m strava
          Wed 6.4 8:52 Morning Run strava
          Thu 6.2 9:51 Hill sprints strava
          Fri 5.0 7:50 Morning Run strava
          Sun 11.2 7:14 Morning Run strava
            40.2 8:09

          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


            Flavio - I saw that run on Strava, awesome effort.  You are on a real roll at the moment.

             

            James - those long hills can be great for the strength.  I have heaps of them around my place and they pay off big time in races (especially hilly ones).

             

            JMac - the Hills Committee (me) has reviewed the Brooklyn Half course map and concluded there are two hills.  The first is at mile one and the second is at mile 6.  They both (barely) pass the minimum elevation gain of 20m / 65ft.

             

            Also re coaching, I probably know enough now to structure a programme myself, but I also don't know when to back off.  This is one area my coach has been invaluable, looking at the downloads and all the other scores TrainingPeaks chucks in and knowing when to just dial it back a bit to allow recovery.  I will tend to just push on through regardless which isn't always the right strategy.  Also, things like the recent mileage build-up she structured really well.  After 2 big weeks, I probably would've gone for a third big week and then had the 4th week as a down week. This would've been a terrible idea as I started to get some slight niggles this week so I clearly needed that lighter week to recover.

             

            Piwi - nice week.  I still struggle trying to chuck tempo blocks in the middle of my long runs.

             

            Watson - nice job on the XC.  I thought about doing the Auckland XC season but it's just too hard as all the races are on Saturday when my wife is at work and babysitting cover is a bit thin on the ground.  Maybe next year.

             

            Me - as I mentioned above, a lighter week after my two biggest weeks of all time.  This worked well as I just had a few slight niggles creeping in, but the recovery meant that on Saturday I could really smash that workout.  I still don't quite know what to aim for in 3 weeks at Christchurch, but Saturday's workout and the fact that Christchurch gets easily the deepest half marathon field in the country have got me thinking.

            M: weights

            T: 6.1km easy

            W: 14.1km w/ moderate efforts

            T: 15.1km w/ build intervals

            F: weights

            S: 20.5km incl. 3 x 15 min @ HM effort (avg 3:31, 3:30, 3:29/km) / 3 min easy

            S: 14.4km easy

            Total: 70.2km

            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"

            watsonc123


              James - nice week.

               

              Piwi - also nice week.  You really need to race.

               

              Mark - very nice week, with the 3 * 15 minutes very impressive.

               

              Flavio - you're going really well.  When was the last time you did a sub 90 half?  I think it's been a very long time?

               

              My week was good.  Last Saturdays 8km cross country, followed by Sunday's 20km run REALLY took it out of me.  I was planning on some mid week quality, but had to run easy Mon-Fri (check out Mon & Tue pace), and had just recovered enough for Saturday's race.

               

              <tfoot> </tfoot>
              Day Miles Pace Description Link
              Mon 5.0 9:29 Evening Run strava
              Tue 5.0 9:27 Evening Run strava
              Wed 6.4 8:58 Evening Run strava
              Thu 5.0 8:14 Evening Run strava
              Fri 3.0 8:00 Afternoon Run - Incl. Striders strava
              Sat 1.9 8:14 Warm-up strava
              Sat 0.2 8:31 Warm-up strava
              Sat 2.4 7:00 University Cross Country Relays - Queen Elizabeth Park. Trentham Harriers 35+ TU12 Team, Leg 1. Official 17:00 strava
              Sat 1.0 9:24 Cool Down strava
              Sat 0.4 9:25 Cool Down strava
              Sat 0.1 9:24 Cool Down strava
              Sun 10.0 8:25 Afternoon Run strava
                40.4 8:37  

              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).

                Great week all around!! well done!!!

                thanks for the excursion on Daniels.

                Flavio I see the running coach is doing great with you!

                I took a week off (only ran 4/5 miles and walked). I gave back some time to my wife and spent time with the kids. I will start a new plan next week, still recovering from the marathon. depending on how I feel I might run a HM in the middle of June Smile

                 

                have a good Sunday / week

                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. 

                flavio1980


                weight loss complainer

                  James - For hamstring niggles I do this from the video below. It helps a lot.
                  You can easily adjust for the inner or outer side. Also, I'd much prefer a harder chair
                  than the puff that guy is sitting on as it puts more pressure.
                  https://www.youtube.com/watch?v=V7dYwqNfkG0

                   

                  Piwi - great week, I can see you're also a fan of short shorts!
                  Mark - I sense yet another PR coming for you. Competition is the greatest drive.
                  Watson - you are correct, the last one was back in May last year, over an year ago.
                  Though as Piwi said, I could've continued my run yesterday for 1.1km more and got one.
                  That's a busy racing schedule you got, will you continue to race as often?

                   

                  My week:
                  M: Functional training
                  T: 8x1000 3:52 avg
                  W: 12ez
                  T: Progression run
                  F: Functional training
                  S: 20 @ 4:14
                  S: 11 ez

                   

                  so Jmac was talking to me on Strava yesterday about going for a PR. Unfortunately I don't feel as confident.

                  I need to run slightly faster than 4min/km : 6:27/mi for a PR. My 10k time trial the other day was a 3:56/km which is cutting just too close. Even if it was a solo effort running laps on the track.

                  Also my PRs are very much lined up with 3:19 for 1500, 3:37 for 5k, 3:49 for 10k, 4:00 for half.

                  I feel like continuing to race shorter races until I can run a 10:30 for a 3k. That will tell me I'm very close to PR shape.

                  Also, my life with hard training and caloric restriction was just miserable. So I'm eating a bit more and desserts are back on the menu once a week. Booze and pastries are still forbidden. So my weight has stabilised. I now hope to reduce my portions slightly and shed a few more grams. It's unfortunately an inglorious battle as losing weight means a miserable hungry life. And being of Italian origin food is pretty much center in my life. I'm now following the trick the nutritionist taught me to consume more protein as it helps with recovery and sense of satiety.

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

                  flavio1980


                  weight loss complainer

                    And just to be clear: What I perceive as a small amount of food for the day which I exaggerated to miserable hungry life is a lot more food than most of you could consume in a day. My body burns through at least 2500 calories per day and theoretically I should be able to eat less than that to shed the weight and it's probably happening. I guess the weight loss happens in break throughs rather than a slow descent and as an anxious person I freak out when I don't see results after a month on the grind.

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

                      James Piwi Mark Watson Flavio nice weeks

                       

                      The Dr. canceled my appointment this week due to having to perform an emergency surgery on someone so I am rescheduled for tomorrow morning

                       

                      I managed to get in 10 miles of running and the balance riding this week.   After my Wednesday run I was stretching a bit and felt and heard a "click" in my left hip joint and immediately felt some relief in my groin/abdomen. I experienced very little "pain" the following day(s) where previously I have after a run.

                      I ran 6 miles today with no issues other than the legs are now struggling after 4 week with little running.

                      I'll see if I have any pain in my abdomen later tonight/tomorrow then meet with the Dr and seek out a PT and hopefully start increasing my weekly running miles starting next week.

                       

                       

                       

                      Weekly Summary
                      Monday, May 06, 2019 thru Sunday, May 12, 2019

                      <tfoot> </tfoot>
                      Day Miles Pace Description Link
                      Mon 16.2 4:27 Afternoon Ride strava
                      Wed 4.4 8:01 Evening Run strava
                      Thu 16.2 4:31 Evening Ride strava
                      Sat 35.3 4:24 Morning Ride strava
                      Sun 6.0 8:37 Morning Run strava
                        78.1 4:58  

                      PR's

                      1m  5:38 (2018)

                      5k    19:59 (2019)

                      HM  1:33:56 (2018)

                      FM  3:23:07 (2018)

                      watsonc123


                        Flavio - I actually thought your last sub 90 was longer ago than one year!  I am not sure whether you should go for a PR, how bad do you fade when the wheels come off?  Are we talking an aim of 1:24, with a downside risk of 1:26?  Or could you end up 1:30+?

                        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).

                        Marky_Mark_17


                          Flavio - nice week.  I get why you are playing it careful on the PR talk, fair enough, but your training has been really solid and consistent.

                           

                          Corey - that would be awesome if you've magically fixed your own injury like that!

                           

                          Watson - nice week.  Are there more XC races coming up?  The Auckland season has 5 races, the first was the weekend that has just gone.

                           

                          Marco - smart to take it easy after your marathon!

                          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

                            Watson - It largely depends on the weather. This one last year I faded to 4:30 in the last few kms on a very hot day. But my point was more that I'm not in PR shape and since I can't really fight for podiums, PRs are the next thing that really motivates me to race. It's a motivation thing, it seems there's no point in running a 1h26 as it won't accomplish much and it will take a heavy toll on my legs. At least at the moment when it seems I'm improving and if I hold off just a couple of months I'll be PRing left and right.

                            Also we're approaching winter here and sadly there are no races during July.

                            Timing wise I'm eying a 3.5k race in June 23rd which would be my second shot at a 3k PR this year. It should hopefully be good weather and not too windy. Once I can PR on the 3k the other PRs will line up.

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

                            JMac11


                              The only thing I will say about not going after PRs is that you can't take for granted that your training will keep progressing with a perfect race ahead, whether it's due to injury, burnout, or bad weather race day. Also, it's good to get a tune up race in even if won't be a PR. Getting in race mode mentally is a significant chunk of any prep. Don't take for granted that you will be PR'ing left and right in a few months.

                              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) 

                              watsonc123


                                +1 to JMac.  I've also had PRs when I was not expecting it.

                                 

                                Also had the final results through my cross country relay.  I'm now a second quicker, so official time 16:59.

                                 

                                I also checked my official results from a few weeks ago (Shaw Baton Cross Country Relay 2km) - for that I'm now a second slower in 8:59.

                                 

                                I might have another cross country 26 May, which will be one week before the Christchurch half.  Not sure if I'll race that cross country or not.

                                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).