Sub 1:30 Half Marathon in 2019 (Read 552 times)

runethechamp


    Thanks Mark, I thought I was going to be back by now for sure, but that's obviously not the case. Recovery has been excruciatingly slow, and after feeling great for a few weeks with what felt like steady improvement I'm suddenly not so sure anymore. Who knows, maybe I'm kicking too hard when I'm swimming .

    5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

     

    Swimming instead of running

      Rune hi 

       

      Jmac Ive haven't run since sunday. My left butt muscle is sore probably from hillsprints. I also have an ache in my left hip most noticeable when driving or sitting for a while. I think this may be cartilage wear unfortunately. That hip has always clicked/twanged when running. Anyway I will get back out there soon.

      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

        Piwi - have you tried to roll the piriformis with the massage ball? That is always a sore muscle for me and many times it pinches the sciatic nerve pushing the pain down the chain all the way to the pinky toe.

         

        massage ball piriformis

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

        CommanderKeen


        Aspiring Hobby Jogger

          Rune!! - Good to see you dropping in here, and the stuff you've been uploading to Strava. Why do you feel like things are slowing down?

           

          Piwi - I was actually going to suggest what Flavio did regarding rolling the piriformis - that's something I commonly do after hill sessions. Also, have you ever used a knee pillow while sleeping? I tried one (mostly out of desperation) and it has done wonders for some low back/SI joint issues I have had on and off for years, and it's possible some of your hip clicking is related to alignment.


          Possibly more bad weather this afternoon through tomorrow morning. Hooray for spring in tornado alley!

          I'm at a bit of a loss as to what to do for a workout tomorrow. Tuesday was alternating HM effort and 5k effort intervals. Any suggestions on something to try, preferably something that I might be able to do on a treadmill if it comes to that?

           

          ETA: Whoa!! The semi-local semi-pro runner I've probably mentioned a couple times (met her after a HM in Tulsa a couple years ago) just had an article written about her on Runner's World. It was really interesting to follow her build-up on Strava leading up to setting the CR at the OKC Marathon this spring.

          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

            Thanks for the advice guys I will give those things a try.

             

            Keen that's a cool story about that lady. I saw on the news that there were some tornadoes in OKC.

            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 "      

             


            Glute Force

              I like that picture, not sure why!

               

              Hi Rune, get well and dont kick too hard!

                 Dont encourage me............

                 

                I like that picture, not sure why!

                 

                Hi Rune, get well and dont kick too hard!

                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 "      

                 

                SteveChCh


                Hot Weather Complainer

                  I agree about the photo, looks like a very perfect stretch

                  PB:  Christchurch 2016 1:29.25

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

                  Next Race:  South Island Half-Marathon, August 4, 2019

                  flavio1980


                  weight loss complainer

                    So I just realized that this 3000m race tomorrow might be very similar to one I raced a few years ago. A little over 5 years ago.

                    It was also a track race organized by the same team. Our heat had 28 runners and I placed 23rd with 11:23, with the top 8 sub 10, the top 20 sub 11 and the winner in 08:59. Now I really hope the field has a similar make up tomorrow 

                    And I'll finally get to run on the super track that cost millions of dollars but is only used by university students and teachers (it's a public university).

                    All of that off course if it stops raining...

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

                    runethechamp


                      Good luck tomorrow Flavio!

                       

                      Keen - It's not so much that I feel like recovery is slowing down, but that the injured area just suddenly hurt a lot more again this week? I hope it's part of the healing process.

                       

                      Piwi - Don't kick me too hard!

                       

                      It the stars align correctly might try to do an open water swim this weekend...

                      5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

                       

                      Swimming instead of running

                      flavio1980


                      weight loss complainer

                        In a separate matter I did an interesting workout today which totally kicked my ass. I was supposed to do 3 laps but did only 2 to avoid damage to the race tomorrow.

                        It involved squatting and then placing your hands on top of a wooden box for balance. Then slowly squat-walk to the side until you have walked all the way around the box. Then squat walking all the way back. I definitely hope to do more of this as it should be hugely beneficial.

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


                        Glute Force

                          I have a hard time picturing this. Did your coach tape you and can you post it on youtube?

                          flavio1980


                          weight loss complainer

                            Like this video below from 24 to 33 seconds. And doing a small circle around a wooden box. The lower you can go the better.

                            lateral deep squat walk

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

                            Marky_Mark_17


                              Last track session before Christchurch this morning, kinda fun doing it in the pre-dawn moonlight with fog around too.  Anyway I did 6 x 800m repeats / 300 jog, and according to Garmin I equalled my 5km road PB (16:24) thanks to the usual amusing GPS tomfoolery on the track (it always measures long).

                              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"

                              watsonc123


                                Mark - your cycle has been really good.  I am calling a PR next week for you.

                                 

                                Rune - It hurting more does not sound good.

                                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).