Forums >Racing>Sub 1:30 Half Marathon in 2019
Wind is not my friend.
Darkwave, Flavio, Keen - Your line of thinking is exactly where I'm at but since I had a week or two of relaxed running, I was pondering all of my life choices. For some reason, strides became one of them. However, I always felt the same way as well. As long as there was no over striding or mechanic issues, let the strides fall where they may!
Just noticed that Daniels discussed working on 180spm and 2-2 breathing during Phase I and the breathing stuff always came naturally to me but the strides are mostly around 160-165 on most days. I don't usually overthink running when I run though. One foot in front of the other!
"Current" PRs
5K - 18:00 (4/19) | HM - 1:19:28 (4/22)
Next Race: A 5K of some sort (Goal: Sub 17:30)
Hot Weather Complainer
Phew...I think I'm caught up. I'm back in the country now, and unfortunately back at work. Developed a cold on the flight so not feeling great, although I think it's exacerbated by the jet lag.
I kept up my running while I was away, although it was tough at times to find good running spots and then to actually do it in the heat. I ran yesterday back in Christchurch and the difference is incredible. I went about 10 seconds per km faster even with lingering tiredness from the flight and a cold, and felt 100 times better than any runs in the States. It would take about 3-4km for my legs to start to go rubbery, and to know I was in for more pain, when I was running in Texas/Louisiana/Florida. It's hard to stay motivated when you know you're in for it on every run, but I did improve slightly on my last few runs in that I went a bit faster and the rubbery feeling didn't arrive until 6-7km.
Mark - I can't believe it is May! It is so warm this morning, 18 degrees when I got up and going up to 21...however this is the classic Christchurch weather pattern. Warm northerlies or nor-westers with unseasonably warm temperatures, and then a swing around to southerlies which bring much colder temps and rain. Having said that, this one doesn't look too bad and surely won't be as brutal as 2017. The last 5km are towards the southwest and on that day also into the rain/sleet/hail. This year the forecast is potentially perfect if those winds die out as predicted and not too cold either. My PB in 2016 was -7 at the start so if you get some cloud cover and not too windy I think you're looking at perfect conditions. And the positive of cold southerlies on Saturday is there is no chance of fog disrupting travel plans.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Going further, anything that requires you to think hard to achieve during running is probably not very useful as the body will do what it finds more comfortable regardless of what you're trying. My running coach advocates strongly that people focus on gaining strength instead of focusing on drills, steps per minute or what have you. The guys over at the gym also seem to agree. They say you get a good posture from a strong core, not by thinking hard about it.
Going further, anything that requires you to think hard to achieve during running is probably not very useful as the body will do what it finds more comfortable regardless of what you're trying.
My running coach advocates strongly that people focus on gaining strength instead of focusing on drills, steps per minute or what have you.
The guys over at the gym also seem to agree. They say you get a good posture from a strong core, not by thinking hard about it.
100% agree with this.
Like Darkwave in I tend to have a short, fast stride with easy runs generally in the low-180's, fast track sessions (400's or 800's) typically in the low 200's, and everything else somewhere in between. Not something I've ever really considered changing as I think it would just be more hassle/risk than it was worth. I have the same view on foot strike, I definitely used to be more of a heel striker but now I'm more midfoot - I didn't really consciously try and change this but it just happened as I concentrated a bit more on trying to maintain good posture.
Steve - yeah we had an unpleasantly warm couple of mornings on Tues/Wed that felt like late March. It was nice again this morning though. And haha yeah I did have the same thought that at least the wind will prevent any fog-related travel disrupts! Been a nuts couple of weeks at work so I really haven't had as much time as usual to obsessively check the weather forecast or overthink the race, might be a good thing to be honest.
3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)
10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)
* Net downhill course
Last race: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
I am 190-195 strides per my minute all the time.
Steve - I will PM you my number.
Steve and Mark - do we have a post race time and place sorted?
PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)
40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)
2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05
2024 PRs: 5km 20:25
Watson - Where will you be staying and how long after the race will you need?
Somewhere in town would be good but also need to be mindful of road closures when I'm driving in. Let me know your preferred time and location and I'll work out a good place. Little High is outside the race route so is a good contender with plenty of options.
Looking at the forecast now, there is going to be torrential rain on Saturday before it clears towards the end of the day so lucky the race isn't a day earlier. Might just be a few puddles in the potholes in the back end of the course, and if it's crowded in Hagley Park it will be a bit dicey if you need to step off the path to go round people.
Steve - that Sat morning forecast is like Piwi and I had in Taupo in 2016, only it was colder, and it had already been raining heavily for 12 hours straight.
On balance, probably makes most sense to meet more or less straight after the race?
Good luck in the Christchurch race guys, hope the weather holds out. Love the she will be right attitude for the meetup classic kiwi
Re: cadence yes so many variables and differing cadences. Ive seen cadences from 160 to over 200 for a sub 2.50 marathon lady.
Mo Farah is a good example of lower cadence as he bounds along with a huge stride. Thats why he looks so smooth and easy compared to his rivals.
Im back in jog mode. I think you guys were right and its my Piriformis muscle which is causing me pain. I googled sore arse and Grinder came up ........
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
RIP Milkman
Good luck in the race - these sound like perfect temperatures. I ran the NYC half right around 0C and it was amazing. I read somewhere that the ideal temp for half marathons is upper 40s (low 40s for marathons), so you guys are sitting pretty.
Regarding cadence, I will say that I used to “naturally” run around 160 SPM and was getting injured all the time. When I focused on getting it higher (without forcing it to specific number), my knee/hip issues declined precipitously. Could be confirmation bias, but I think it goes to what DW was saying - I most likely was overstriding. I will say though that when you see good runners vs. your average person going for a jog, the better ones have much higher cadence, even at similar speeds. I don’t really think about it anymore EXCEPT when I’m either getting tired, as my cadence starts to drop as I get lazy.
Overall - I would say don’t worry about hitting 180 exactly, but getting your cadence up without forcing it is probably a net positive. If that leads you to 170 SPM, great.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Steve and Mark- straight after is best. I flew down this morning, staying with my parents. I fly back Monday.
Re weather, the big issue could be the wind.
Steve and Mark- straight after is best. I flew down this morning, staying with my parents. I fly back Monday. Re weather, the big issue could be the wind.
Pretty hard to tell. Weather.com looks bad, Accuweather looks OK, Weather Underground is somewhere in between and Metservice isn't showing their hourly forecast that far out yet. Suspect it's based totally on how quickly their models assume the current system blows through - can't do much about it either way.
Intl. correspondent
This is also hilarious
Imagine Mark at the store trying to spot the right shade of blue among 500 different running shorts.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
Mark - You probably missed a weather service or two so you could still find the perfect weather!
JMac - That's what I found myself doing during my run last night. Didn't force anything but found myself getting a little lazy a couple miles in and felt the stride get a little slower. Just got back to proper form when I felt that. Still only had an average of 162 spm but I've never been told I've been an overstrider or anything.
WHERE IS THIS MAGICAL PLACE OF WHICH YOU SPEAK?!?!?!?!
The southerly looks like it's been slightly delayed so may still be a bit windy and wet by race start...I'll try and find a different forecast in Mark's list that looks better
As for the meet up, let's see if we can get this sorted...I'll hopefully get into town in time for the finish, only potential issue is my cold which is much worse this morning but I'm sure I'll be fine.
Based on where Mark is staying, perhaps somewhere like the Bealey would be a good option? It's close to town but outside the race route - they are showing the football but hopefully all the scummy Scousers and Spuds will be gone by then (yes, I hate Liverpool and Tottenham). Having said that I'll probably still watch it so hopefully it doesn't go to extra time.
watson, based on Strava you're staying out in Mt Pleasant/Sumner so you'll be up for pub before heading home to warm up?