Sub 1:25 Waterford Half

jfh · 30-09-2010 2:07pm #1

Hi All,
After much proscrastining I’ve decided to join the training logs. No more waiting for the "right moment" or the start of 2011. It’s time to act NOW!
So the goal is a sub 1:25 half marathon in 2 months 11 days in Waterford.
i ran the Cliffs of Moher in 1:27 last week and my 10km PB for is 38:40 so Macmillan predicts with the right training, i’m knocking on the door of a sub 1:25.
I would welcome any suggestions about training etc as most of what I’ve learned I’ve got from fellow boards members. This is my first year of focused running as opposed to just going out for a leisurely jog. I mainly run on my own and bought a 405 to keep me motivated and to log my runs. I will need to train at least 5 days & at least 35 miles per week. If anyone has a sub 1:25 half training plan, please let me know.
wish me luck!

jfh · 30-09-2010 2:18pm

to kick of my training, first run since cliffs of moher last saturday, i ran 7.25 miles yesterday evening, 1 mile slow, 1 mile fast alternating this for 7 miles, so 4 miles slow & 3 fast.
fast miles sub 6:10
slow miles 8:30

RayCun · 30-09-2010 2:28pm

good luck with the training

kennyb3 · 30-09-2010 5:06pm

Best of luck.

The nost obvious thing to do would be post up a standard weeks training. Things like your long run distance would be useful. You prob dont need to change much to make up 2 mins in 2 months

Brianderunner · 30-09-2010 5:33pm

I'm doing the same race, aiming for 1'28, so my training should be close to yours. After DCM there is 6 weeks and after an easy week i will do the following;

1 Tempo run, at half marathon pace, 2 mls w/u and w/d (At 8-8'30 pace) with 4 mls continuous at tempo pace. Extend this to 5, 6 and 7 mls as you go but reduce as you get closer to the race.

1 long run, anywhere between 14 and 18 mls, again between 8 and 8'30 pace.

1 or 2 recovery runs, nice and slow, no longer than 4 mls. try to do a few strides after these runs.

1 general aerobic run, 6-8 mls at 7'40- 8'00 pace.

1 interval session. Anywhere between 5 x 600m @5k pace to 4 x 1 mls @10k pace all with 2 mins jog recovery. Substitute this with an easy run if you're not feeling great.

Don't do back to back hard days (an easy long run is considered hard too) and try to take at least one day full rest. Best of luck.

I am doing this training based on my own experience (what works for me) and from several running books and magazines. Don't take it as gospel.

jfh · 30-09-2010 9:34pm

hi kennyb, my long runs have been up to 16 miles, that was a once of a few weeks back, mostly do 10/11 miles every sunday. will try to up that to 12/13 for the next few weeks. going to start in earnest on saturday and will post my expected runs for the week and then tyr to follow.

jfh · 30-09-2010 9:41pm

hi brianderunner, thanks for the advise, i'm the same went off and bought advanced marathoning and jack daniels book and use bits and pieces out of other resources, self taught! i saw the aerobic run on peoples logs, how is that worked out?
you're doing 4 decent days running and recovery runs between am i right?

asimonov · 30-09-2010 10:02pm

hey jfh - good luck with the log and the training. That was a good run at the cliffs to finish at 87' - how did you find the last few miles? I don't think you have much to do except build on what you have. Its all about consistency and getting used to running at HM pace on tired legs. Best of luck.

Brianderunner · 01-10-2010 12:19am

jfh wrote: »

i saw the aerobic run on peoples logs, how is that worked out?
you're doing 4 decent days running and recovery runs between am i right?

Aerobic running for me is between 70 - 80% of my max heart rate. Based on your times i reckon thats 7'35-7'40 pace for you.

3 or 4 days decent running yeah, its tough to get an LT run and an interval session in the one week.

jfh · 01-10-2010 8:55am

hi asimonov, i got up to you at about the 3 mile mark, my start was slow and stayed with you till the top of the hill after we got out of the turn off for the cliffs. pushed on, the last few miles were down hill so think it evened out.
nice event if a little pricey.

kennyb3 · 01-10-2010 8:59am

jfh wrote: »

hi kennyb, my long runs have been up to 16 miles, that was a once of a few weeks back, mostly do 10/11 miles every sunday. will try to up that to 12/13 for the next few weeks. going to start in earnest on saturday and will post my expected runs for the week and then tyr to follow.

Sounds to me like you know what to do already. Id defo be getting the long run up to 13-15 miles week in week out, just nice and easy. As asimonov said you ve not really that much extra to do just build a little more.

jfh · 01-10-2010 10:43am

thanks kennyb, i've to drop my time by 2 1/2 minutes in ten weeks, know the cliffs was a tough enough half so it's do-able.

jfh · 01-10-2010 5:57pm

went out for a run, had 7 miles in mind, was in a good rhythm & such a great evening, i kept going.
distance:9.83 miles
time:1:10:58
Avg Pace:7:13

jfh · 03-10-2010 7:53pm

took part in a 6000 metres cross country so long run postponed. new to this but found it enjoyable.
distance 3:77 miles on the Garmin
avg pace 5:57
time 22:27 min

jfh · 06-10-2010 10:42am

Monday : circuit training, first time doing this, trying to improve strength.
Tuesday : 7 miles steady, few hills. 1/4 mile warm down.
Avg Pace for 7 steady miles : 6:38
Total Time : 48:53

Seres · 06-10-2010 4:30pm

hey jfh , seen your posts round the boards a bit , glad to see your logging now , all the best , will be keepin an eye on your training as im hoping to do my first half in waterford if a injury improves

jfh · 06-10-2010 10:41pm

thanks Seres, your gave me some good advice for the sub 40. it worked!
hopefully you'll make a full recovery soon and be back on track for waterford, loads of time!

Seres · 06-10-2010 11:18pm

jfh wrote: »

thanks Seres, your gave me some good advice for the sub 40. it worked!
hopefully you'll make a full recovery soon and be back on track for waterford, loads of time!

cant believe that ! and now your goin sub 1:25 for half on back of 38:30 for 10km , what did you do with that advice , i think i need it back now :rolleyes:

jfh · 07-10-2010 9:33pm

wednesday : circuit training
Thursday : did a track session on my own, difficult to keep pace going hard.
8* 600m with 2 min recovery.
avg pace for the intervals was 3:21

jfh · 08-10-2010 8:41pm

friday 8th, legs sore today after intervals last night, decided not to run as i was doing manual work all evening, changed my mind after watching first 20 min of ireland game, went for a recovery run of 2.77 miles, figured it was beter than nothing.

jfh · 11-10-2010 2:52pm

anyone know how to insert a word table into a post. know some of ye runners use a table to show weekly synopsis of runs and it looks neat.
should be able to do this but can't:(

RayCun · 11-10-2010 3:08pm

jfh wrote: »

anyone know how to insert a word table into a post. know some of ye runners use a table to show weekly synopsis of runs and it looks neat.
should be able to do this but can't:(

Easy solution - quote a post that has a table, copy it into your post, replace the bits you want to replace

jfh · 11-10-2010 3:53pm

thanks raycun, should have thought of that, attempted it now but abandoned it after it was taking longer than my recovery run!
will try again at home

jfh · 12-10-2010 10:47am

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
3rd Oct Sunday|3.77|05:57|cross country|first cross country event|9
5th Oct Tuesday|7.27|06:43|||9
7th Oct Thursday|4.24||interval session|8* 600 2 min rest rec(5:17, 5:24, 5:33, 5:21, 5:27, 5:18, 5:34, 5:26) on my own|9
8th Oct Friday|2.77|08:17|Recovery|figured something was better than nothing|9
9th Oct Saturday|9|06:43||7:31, 6:57, 6:37, 6:29, 6:33, 6:30, 6:43, 6:34, 6:31|9

total miles 27:05
2 evenings circuit training, going to drop these to bring up milage, time is difficult to find.

jfh · 12-10-2010 11:00am

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
11-10-10|10.23|7:49|long run| beautiful evening|8
12-10-10|||||8
13-10-10|||||8
14-10-10|||||8
15-10-10|||||8
16-10-10|||||8
17-10-10|||||8

jfh · 13-10-2010 10:02am

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
11-10-10|10.23|7:49|long run| beautiful evening|8
12-10-10|5.8|1 mile warm up, session, 1mile warm-down |interval session|4*3min 2 min rec(5:18,5:06,5:08,5:12)then 4 *80sec 1 min rec(4:41,4:43,4:43,4:38)|8
13-10-10|||||8
14-10-10|||||8
15-10-10|||||8
16-10-10|||||8
17-10-10|||||8

jfh · 15-10-2010 12:00pm

jfh wrote: »

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
11-10-10|10.23|7:49|long run| beautiful evening|8
12-10-10|5.8| |interval session with 1 mile warm-up & 1 mile warm down|4*3min 2 min rec(5:18,5:06,5:08,5:12)then 4 *80sec 1 min rec(4:41,4:43,4:43,4:38)|8
13-10-10|2.05|8:10|recovery run on grass|some good hills|8
14-10-10|9|6:45|1 mile warm-up, 7 mile @ PHMP,1 mile warm down|splits(7:58,6:35,6:27,6:24,6:27,6:19,6:27,6:20,7:45|8
15-10-10|5.45|7.57|easy run|like a good summers evening|8
16-10-10|||||8
17-10-10|||||8

wed;the recovery run was done on grass & def more difficult than on road, not used to grass running. hope to strengthen up legs.
thurs;hopefully my planned half marathon pace will be 6:28 to get a sub 1:25, so used this run to get used to running at that pace.

jfh · 18-10-2010 12:00pm

jfh wrote: »

wed;the recovery run was done on grass & def more difficult than on road, not used to grass running. hope to strengthen up legs.
thurs;hopefully my planned half marathon pace will be 6:28 to get a sub 1:25, so used this run to get used to running at that pace.

jfh wrote: »

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
11-10-10|10.23|7:49|long run| beautiful evening|8
12-10-10|5.8||1 mile w-up, interval session, 1mile w-dwn |4*3min 2 min rec(5:18,5:06,5:08,5:12)then 4*80sec 1 min rec(4:41,4:43,4:43,4:38)|8
13-10-10|2.05|8:10|recovery run on grass|some good hills|8
14-10-10|9|6:45|1 mile warm-up, 7 mile @ PHMP,1 mile warm down|splits(7:58,6:35,6:27,6:24,6:27,6:19,6:27,6:20,7:45)|8
15-10-10|5.45|7:57|easy run|like a good summers evening|8
16-10-10|7.75||hill repeats|6*90 sec,6*60sec,4*45,2*25sec avg pace 6:30 ish|8
17-10-10|10|7:33|long run|nice & cool|8

had worked hard all day & in no mood for long run, found the hill repeat work out in running mag & decided to give it a go. hill's are my weakness. really felt this.

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8
23.28|50.29|||

upped the milage, first time ever over 50!

jfh · 20-10-2010 9:21am

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
18-10-10|||rest||7
19-10-10|5||1mile wrm-up,intervals,1.8mile wrm-dwn|3*2min 2 min rec then 4 *80sec 1 min rec|7
20-10-10|||||7
21-10-10|||||7
22-10-10|||||7
23-10-10|||||7
24-10-10|||||7

jfh · 21-10-2010 8:41pm

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
18-10-10|||rest||7
19-10-10|5||1mile wrm-up,intervals,1.8mile wrm-dwn|3*2min 2 min rec then 4 *80sec 1 min rec|7
20-10-10|||||7
21-10-10|10.20|7:10|1 mile wrm-up, med tempo,1 mile dw|beautiful evening, easy enough run|7
22-10-10|||||7
23-10-10|||||7
24-10-10|||||7

7 mile medium tempo @ 6:45- 7:00 per mile

jfh · 22-10-2010 9:51pm

Date|Miles|Ave pace|Type|Remarks|Weeks to Go
18-10-10|||rest||7
19-10-10|5||1mile wrm-up,intervals,1.8mile wrm-dwn|3*2min 2 min rec then 4 *80sec 1 min rec|7
20-10-10|||||7
21-10-10|10.20|7:10|1 mile wrm-up, med tempo,1 mile dw|beautiful evening, easy enough run|7
22-10-10|11.5|7:42|rolling hills||7
23-10-10|||||7
24-10-10|||||7

set of to do 7 miles of hills @ 7-7:10 mile pace, felt good so kept going to make it 11.5 miles,last few miles were all over 8:30 though, knee was starting to get sore again.

Sub 1:25 Waterford Half

Comments