#8325450 - 08/11/15 01:55 PM
Project 1:40 half marathon failure blog post~edited
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stickaz_old
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
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We'll figure I might as well re-purpose my 1:50 thread to a 1:40
Just got a 1:47:43 in SF which is probably a 1:45 or so compared to mostly flat, and I paced a little conservative based on looking at my HR so perhaps I'm not too far off.
Anyways next goal is 1:40
Currently doing around 20 mow lol. Need to push that out to 30 or 35 or so as I also have my first marathon in July heh. I'm sure training for that is only going to help. Tri season is in full swing now also and kinda gets in the way but whatever.
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso 
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#8325494 - 08/11/15 02:13 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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Take that tuesday run and week by week ratchet that up in distance. With 7 weeks that'll give you enough time to get 10-11 at pace and still have 1-2 weeks of recovery.
Don't bother with the 5km being a goal pace, just do it at whatever feels fun. Some weeks that might be fast, slow, whatever. You don't need 2 pace runs, just one good one.
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#8325521 - 08/11/15 02:24 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: ]
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stickaz_old
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
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wewt
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8325526 - 08/11/15 02:24 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
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Lividentity
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Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I think it sounds like a lot of speed work. You're basically doing 3 speed work days and 1 slower day. Make the speed work days harder/longer and only do 1 and 1 day of hill and 1 slow day or something. Do your hard work hard and your easy work easy. Can't stress that enough. Also, having each run mean something helps. Don't just go do 5 miles just so you have 5 miles in and therefore hit X miles this week. Be consistent, go up in mileage some and keep the hard days hard and the easy days easy.
And, by the way, easy days are easier than you're thinking right now, yeah, easier than that too. More like 12 min pace, maybe more if its hot out.
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#8325543 - 08/11/15 02:35 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: Lividentity]
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stickaz_old
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Registered: 02/04/01
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huh, I cruise at 2 mins over my half goal pace on easy runs [so like 10:00--10:30], its no longer hot around here [able to run in the 60s/70s mostly these days *knock on wood*]
no real hills nearby/I'm lazy/I'd rather do a speed day then go drive out to the hills as I'd be done at the track before I even got there 
I believe "5 miles at goal pace" is a run that means something no? Eg I'm going out there and trying to hit 8:23 on the button on the gravely teeny hills near my work today---the effort will be solid as fuck [for me]--it's hot today [80s]
what I "learn" from this effort is a body-imprinting of my 'new' goal pace, and a chance to get some mini-hills/recovery in the middle of it and just working on some conditioning/base endurance. I've only got 6 weeks and I'm only doing 20-25 miles/week so this is one of my "key" weekly runs no? As is the speedwork, and so is the 'slow' run. The saturday "5k" is sort of a junk run but if I do it at 'goal pace' or near that it will make my long run sunday even tougher [the goal for sunday is mental toughness]
so yea I have a reason for every run no? No junk miles here man 
The speed days arent longer because I haven't conditioned myself to go beyond 25 miles in a week and I dont think now is a good time to start that :D, if I have a long run in there I dont really have much choice to move things around. Plus the tuesday run is a run on my lunch hour and I shower at work after I cant really be gone for 2 hrs [warmup, stretching, warmdown, shower, change, actually stuff something in my face to eat, etc]
not sure "goal pace" runs count as 'speed work' ? [I define speed work as efforts decently faster than my 5k pace which is 7:10]
thanks for the comments of course.
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8325550 - 08/11/15 02:37 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: Lividentity]
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dirtyS13drifta
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^ basically the same thing I'm saying.
You need to push the one 1 pace day to be harder. I think that'll do the most on toughening you up/curing your ailments with your gash. (which is all you need0.
The track work will boost your cardio and feel fun. Maybe mix up your distances (i.e do some 1200ms)
The long runs are just keeping you used to it. Like livid said, don't be afraid to go slow. 2-3 minutes behind pace is reasonable, IIRC. If anything, it's probably more about TIME spent moving than distance. There is technically too slow, but it's way out there.
At your stage in running, you're "mental toughness" doesn't come from running far (ie your long runs), it's from running fast. I.e you 9-11 mile pace runs will suck, but it's probably the most valuable run you'll do.
Edited by dirtyS13drifta (08/11/15 02:39 PM)
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#8325569 - 08/11/15 02:45 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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See the "curing you ailment with your gash" comment.
Honestly you probably don't need 10+ at pace. 8 & 9 at pace will teach you a few things. But since those distances are still pretty fast recoveries, and you've got your base miles covered, so this is where you should commit your energy to improving.
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#8325578 - 08/11/15 02:49 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: ]
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stickaz_old
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
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#8325609 - 08/11/15 03:03 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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stickaz_old
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Loc: Nor Cal, Hella hurr durr
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soon as this meeting is over project 5.x miles in the sun/heat at goal pace weeeee [on bitchy little hills too, these 20' rollers are some BULLSHIT :D]
strava shows no elevation whatsoever but it's a solid 200' of climbs in 5 miles out there man /cries softly
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8325618 - 08/11/15 03:09 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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strava didn't record my ride in today
/thus it didn't happen
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#8325932 - 08/11/15 06:48 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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Lividentity
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Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I did the Hal Higdon Half-Marathon Advanced training plan when I did my PR of 1:40. (http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program)
As you can see it only has 1 real speed day a week. If you do it hard enough you'll be drained. The thing you don't want to do is go into the blackhole zone of heart rate zone. That's what happens when you do your hard runs at 8min pace and your easy runs at 10min pace. Your HR on the hard run isn't high enough, and not low enough on the easy run.
I'm not some expert, and I highly doubt anyone of us in here will say they are either. Just throwing out info that's helped us in the past.
Take those .25/.5/1 mile repeats and burn them as fast as you can and you'll do great. 
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#8326025 - 08/11/15 08:32 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Yes, yes, best way to PR a race is skipping speed workouts. You are learning young padawan. :P
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#8326570 - 08/12/15 11:51 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: Lividentity]
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Design
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Registered: 12/11/02
Posts: 11514
Loc: The OC
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My best results came from one day of tempo and another day of intervals. I don't think two days of speed work is too much, providing you allow at least a full day for recovery (knowing your history). Also consider increasing the 5K to a 10K to simulate more realistic fatigue during your long slow run the day after.
Seriously consider working in some basic strength training if you can. And foam roll/stretch the hell out of your legs after each hard run. As Chris said, gotta train fast to race fast.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8326933 - 08/12/15 03:36 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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Shouldn't have jogged with your lady
The fact you did tells me you should have gone faster/further.
But yeah, 90% of programs specify:
1 day of speed, ~10% or less of total milage
1 day of pace (not truly speed work, but obviously taxing)
1 long
everything else
I actually hate Pace days the most. They're exhausting.
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#8333171 - 08/18/15 11:22 PM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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Nice job!
Next week 7 miles!
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#8333186 - 08/19/15 12:18 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: ]
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Design
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Registered: 12/11/02
Posts: 11514
Loc: The OC
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Nice work man. Keep at it!
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8341100 - 08/26/15 07:00 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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Nice run man! Even some up and down on the elevation. Having attractive females ahead of you is one of the best motivations out there lol.
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#8341450 - 08/26/15 10:12 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: Lividentity]
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dirtyS13drifta
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I thought you told me your heart would explode at those sort of paces. 151 seems pretty great. Maybe even a little more in the tank.
Given the heat you were complaining about, this seems likes a solid result for a gravel trail run. Good job.
Next week: get back on teh road(since that's where your race is), and go further.
P.s how does strava record 5 miles above total avreage pace, 1 mile 1 second faster? That seems mathematically iffy.
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#8341543 - 08/26/15 10:33 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: ]
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stickaz_old
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Looks like you're looking at that final datapoint? Was just trying to show final HR, it also shows final pace there too when I stopped. Avg hr was 143, so seems a bit higher effort than last time. Sad to say it had cooled off s bunch by the time I finally got out there around 6:20p, maybe 76* and breezy lol
Looks like I did about a 25:30 5k then a 26:30 5k so I slowed up a bit, but the avg works out to 8:23, also I know I'm losing time due to the three complete stop/turn back around (180) this route has, the GPS just thinks I'm running at 10:00/pace or hire for a bit on each turn
I think I learned a. It about pain thresholds on this one. It hurts but I lived and can still push the pace a little (like when a chick in a tankini is passing hehe)
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8341573 - 08/26/15 10:40 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: stickaz_old]
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dirtyS13drifta
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Your avereage was 143?
Go faster
I do like you hit 8:23 pace.
go Faster
next week: 7.5 miles at 8:20. Any path with lots of tankinis?
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#8341585 - 08/26/15 10:46 AM
Re: Project 1:50 half marathon failure blog post--7 weeks to go
[Re: ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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Heh, last year I managed to avg 152 hr in the San Jose half, and I had like stage 3 DOMS immediately (couldn't walk down a set of 3-stairs without humping the handrail), also walking the 1.5 miles home took forever lol
Finished around 157 hr
I'm assuming that is really my limit- as a year later through many other races I haven't quite hit that level again and I've tried--but my leg strength gave out on me around mile 10 there so maybe it's a little higher than that maybe (160 for 2 hrs?)
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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[on the tuesday thing]
