thanks for the support. To give you an idea of the pain I was in, during the last 5k I decided never to run again and became a born-again. One cool thing was I set a PB for 10k as well, though I've only run two 10k's in my life.
thanks for the support. To give you an idea of the pain I was in, during the last 5k I decided never to run again and became a born-again. One cool thing was I set a PB for 10k as well, though I've only run two 10k's in my life.
thanks for the support. To give you an idea of the pain I was in, during the last 5k I decided never to run again and became a born-again. One cool thing was I set a PB for 10k as well, though I've only run two 10k's in my life.
Stick at it. Another training cycle of consistent mileage and a phase of some shorter repetitions to get the turnover and you will hit it.
I also think you need to do some tempo runs and intervals with shorter recoveries. I think they are the glue to putting all of the speedwork together. but, i'll let you know the verdict on this next week.
I agree, I didnt do any 4 to 8 mile tempos. Good luck!
another 1/2er: I also think you need to do some tempo runs and intervals with shorter recoveries. I think they are the glue to putting all of the speedwork together.
Yes everyone should be doing tempo runs. But "the glue to putting all of the speedwork together"?
The biggest key to benefiting from faster workouts is an aerobic base. If the OP would like to improve his racing performance, his first, second, and third priorities are to run more than 25 miles in a week.
Kind of a strange post.
You started running in roughly your mid 30's, trained for 6 months, ran a 1:36 1/2 and assumed that it was impossible to run under 1:30 ever?
I did tempos of 2 and 3 miles at 6:30 to 6:50/mile pace but nothing further. And yes, I still believe a 30 second per mile improvement over 13.1 miles is pretty damn hard to pull off in your late 30's. But I don't know much about running anyway. I still havn't done it after 3 years. I agree that I need to get the mileage up to at least 40 or so miles per week and see what happens. Maybe I could do that by the end of the year. My legs do not tolerate high mileage. My family probably wont either for that matter.
I am a masters runner that started running a few years ago after a 15-year post-collegiate break. For all of the 20-somethings on these boards, 1:30 may seem easy. But for the older, or less gifted or less experienced runners, it is a challenge and an accomplishment. I have found that the aerobic requirements for 7:00 minute pace are night and day from 8:00 pace. I think you clearly have the capacity to break 1:30.
My experience is nothing special, but I think it provides some useful data points. I went from 1:42 in 2008, to 1:36 in early 2009, to 1:30:30 in late 2009. From 2008 to 2009, I increased my mileage from 25/week to 35/week, and was doing 45/week for two months prior to the half as I was training for a marathon. In 29 of the 39 weeks prior to the half I did either a hill workout or a track workout. A typical track workout was 10 Yasso 800s at 3:18, or 5 mile repeats at 7:00 to 7:10. I did everything from 400s to 3200s on the track. I also raced once a month for 10 months before the half, with a 5K in 19:40 (6:26 pace) and a 10K in 41:30 (6:42 pace).
I only did a few tempo runs, but I did a long run of anywhere from 12 to 22 miles every week, and often incorporated a fast finish. For some reason I mentally prefer the fast finish to the mid-run tempo. The week before my half (no taper) I ran 22 miles in 7:58 with the last four at 7:21, 7:25, 7:27 and 7:10. And I also lost a few pounds along the way.
In any event, my results are not the point. The point is that for me, running close to 1:30 was a result of putting all the pieces together and running consistent mileage, a weekly long run, and a regular interval/hill workout. I also think the monthly races were key. I don't think there is anything novel about this training. It has all been said before by Daniels, Higdon and McMillan. Maybe it will all be easier for you. Good luck!
ukathleticscoach wrote:
I ran 1:27 off of 20 mpw for 4 months and change.
If you are such a smart arse why didn't you train properly?[/quote]
Well genius, it's because I didn't start running until I was 35, and I thought 20mpw was kicking ass.
To be fair, I did have a good aerobic base from competitive cycling.
That said, I do believe that 90 mins for a male is not all that hard if you actually train for it.
Distance2010, I can relate to every word of your post. My training times are virtually identical to yours, except the long runs.
Dear Oh Please, you have made your point how many times now? I get it, my results are mediocre and I don't train hard, correctly, intelligently or possibly not at all based on my crappy times. For some reason, your comments seem a little douchey in light of the horrific pain I was in and the sacrifices I made to maintain work, family and the worthless non-training I engaged in. Tell you what, if you have any other interests in life besides endurance sports and being a complete pentelho (look it up) in which I have some experience I will try to steer you in the right direction without the habitual condescension.
Guilherme wrote:
Distance2010, I can relate to every word of your post. My training times are virtually identical to yours, except the long runs.
Dear Oh Please, you have made your point how many times now? I get it, my results are mediocre and I don't train hard, correctly, intelligently or possibly not at all based on my crappy times. For some reason, your comments seem a little douchey in light of the horrific pain I was in and the sacrifices I made to maintain work, family and the worthless non-training I engaged in. Tell you what, if you have any other interests in life besides endurance sports and being a complete pentelho (look it up) in which I have some experience I will try to steer you in the right direction without the habitual condescension.
Last comment was directed to ukathletics coach, please look in the title of each post to see who it's directed at.
And aside from my opening post, which was a bit trollish (but true), I was trying to be helpful in my subsequent post in which I commented on speedwork. I was providing information from what I have actually experienced.
As for my personal life, I have a wife, two kids, a job leading a team of developers on a critical financial system. In my spare time I'm engaged in restoring a brick house built in 1863 (including electric, plumbing, and brick and mortar work) and for some reason went back to Ohio State to get another degree. I know a bit about sacrifice to find time for this running thing, but feel free to advise in any manner you see fit.
This confirms my point exactly, you are NOT the average fellow, just because you can do it does not mean the rest of us can. Irrespective of who you were responding to you kept reiterating the same point that a 90 minute half is not special. The post was not inquiring into whether the time was impressive. Even in this latest comment you remind us again. Great! Oh Please doesnt think my PB after 3 years of training is anything that any average bloke couldnt pull off. Can you imagine that one might think "what an asshole"? When your developers come to you for guidance do you respond in this manner? What the hell is the point of doing so anonymously to a bunch of masters runners online? 20 year old trolls are one thing but in your mid to late 30's? Why? None of this is particularly important anyway; I just think too many responses on this site are laden with useless comments about what an idiot, moron, ignorant fool the OP is.
Unfortunately, I am worse at home restoration than running. If you would like some tips on jamming turn-of-the-century roots Brazilian samba and chorinho, I'm your man.
I'll tell you what you should do: register on the forum of Runzone.com, which is Tinman's site, and start a new thread that's headlined something like: "Tinman: please offer guidance on 1/2 marathon pacing." Post the workouts you've posted here.
He'll tell you what kind of shape you're in and what kind of fitness-test you might want to do in the next day or two.
I ran a master's PR of 1:31:03 with his guidance--generously donated via his website--in December and followed it up with a faster 10-miler one month later. He's the man for this sort of thing.
Here's the link:
http://www.therunzone.com/index.php?PHPSESSID=fbafd57128db80e80b3ada47e049d29c&board=3.0
I should clarify: I set my master's PR at age 51, with Tinman's help.
Good to see this discussion. I agree with distance2010. For the older and less gifted, this pace isn't a given.
my training for an upcoming 1/2 included several 70+ mile weeks, doubles, long runs of 17 miles, inceasing distance tempos, intervals, in and out workouts, and weight training. i'll be doing a 3-week taper because this is what has worked for me in marathons in the past.
when i think about this i kind of chuckle. i've got friends who could run 6:52s on 30 miles a week and with all of this training and focus, i'll probably still fall short of my goal! but, part of the fun of training is doing what you can to maximize the talent you have and it gets me out of the door in the morning.
Age 35 is a long way from 55...or 50...or 45. Actually 1:30 is pretty special at many ages.
The funny part of this thread is that some people are reading it and saying "man, these guys are jerks; what I wouldn't give to break 1:45." And others are saying "what a joke; somebody shoot me if I ever run a half slower than 1:15." We all have different talent, available time, etc., and should just be glad that we are motivated to get out there and train to get better. Like many of you, I spend 60+ hours a week behind a desk, have two school age children, have a wife that enjoys a date night once in a while, and look forward to downhill skiing and golf as much as running. I enjoy seeing my running club members once or twice a week and hope that I can push the training envelope, stay healthy, and take another shot at sub-1:30. And don't even get me started on trying to qualify for Boston.
Oh Please wrote:
Any male below 55 years of age should be able to run 90 min half marathon, so yes, you can probably do it. I ran 1:27 off of 20 mpw for 4 months and change.
I know people under the age of 55 who have run for years and can't sniff 90 minutes. They run 20-30 miles a week or more, even put in long runs upwards of 8-10 miles. They aren't fat. Some people only have one gear.
Alan
Distance 2010, it's like we've been living in a parallel universe! I ran 1:30:33 last fall during marathon training, which I marched down from 1:45 (spring 2008), 1:38 (spring 2009). My pr's are 20:10 (5k, but that was in June of last year, I was faster later), 42:02 (10k, I actually ran this at about 90-95% during marathon training). BTW, I'm 44 and started running in the fall of 2007. 2010 goals. 19:xx 5k, 40:xx 10k, 1:29:xx 1/2, and if I'm healthy and train right sub 3:10 full!