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#8325450 - 08/11/15 01:55 PM Project 1:40 half marathon failure blog post~edited
stickaz_old Offline
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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.
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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]
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: ]
stickaz_old Offline
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wewt
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#8325526 - 08/11/15 02:24 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
Lividentity Offline
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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]
stickaz_old Offline
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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 \:D

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 \:D [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 \:D [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.
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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]
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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#8325555 - 08/11/15 02:38 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
stickaz_old Offline
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ok ok, my bad. probably sounds like I'm lashing out now, thanks u2


I'm thinking 800 repeats at :30s over Impulsive-wife pace \:D [dontgetmadbro.jpg :rrlsi ]
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#8325560 - 08/11/15 02:41 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
stickaz_old Offline
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TBH: going from 5 to 10-11 miles at goal pace scares the fuck out of me [on the tuesday thing]

not doing this is probably why I failed the last couple of times \:\(
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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]
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: ]
stickaz_old Offline
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I see a 1:51 to 1:53 in my future [which is still a big improvement from last year tho \:D ]

let me guess: in the actual race I hold goal pace with a buffer through 9.5 just fine [just like last time] and then have gash issues \:D

if the weather is cool enough I think (??) I might be able to hit 1:50.xx tho \:D

probably sounds like an OBP but I'll say it anyways: am already at goal weight for this, maybe can drop 2# or something and thats fine even if not. Last year I think I had ballooned up a bit for this lol [to like 192-3]. evening weigh in/post dinner is like 187 these days which should (?) put me around 183-4 in the morning [I think], so I'm 10# lighter or so
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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]
stickaz_old Offline
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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
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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]
dirtyS13drifta
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strava didn't record my ride in today

/thus it didn't happen

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#8325856 - 08/11/15 05:38 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
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I'd reconsider taking 3 days off. And I wouldn't let your slow runs be any slower than a minute over your goal pace. Make one of those runs be 2 mile intervals.

You don't have to be a "slow" runner...you have plenty of room to get faster, no reason to settle on a specific goal. No harm in making you 1:50 your "B" goal and secretly shoot for a 1:45. \:D
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#8325895 - 08/11/15 06:05 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Sir Ironpool]
stickaz_old Offline
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I dont think I can ramp my mileage up any significant amount this close to the end game no? so no point right?. plus I like swimming better anyways \:D

20-25 would constitute a significant ramp-up based on the last 2 months or so [~17 avg], I've nuked myself before trying to increase mileage like this 2-3x in the last 18 months or so and had to take a month off w/knee pain each time /gash issues

This is what the mid-pack life is
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#8325901 - 08/11/15 06:12 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
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Don't have to increase mileage all that much....but definitely increase intensity. Wanna race fast...gotta train fast.
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#8325914 - 08/11/15 06:28 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Sir Ironpool]
stickaz_old Offline
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I was already yelled at for having 3 "speed days" in my week
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#8325927 - 08/11/15 06:44 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
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Lol, I don't consider running at near race pace as speedwork...that's just regular old training. \:D you've experienced it first hand: feel great for 3/4 of the race, then boom...you've yot nothing in the tank. Gotta train the body to operate at that intensity so it's not such a shock.
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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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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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#8325952 - 08/11/15 07:01 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Lividentity]
stickaz_old Offline
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cool cool, yea I'm loosely patterning my training on the higdon "intermediate" 1/2 marathon training plan \:D

which normally meant I just did the long run, and then some junk mileage days there too \:D and skipped the speed work
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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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Yes, yes, best way to PR a race is skipping speed workouts. You are learning young padawan. :P
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#8326560 - 08/12/15 11:44 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Lividentity]
stickaz_old Offline
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8:40
8:32
8:26
8:40
8:32
mile splits /nailed_it [only did half the hills on the trail tho, avg'd 142 HR]

them feels when your lady asks you to go jogging another 4.5 after you just ran

[I did 9 miles yesterday which has me curled in a ball under my desk]
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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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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. \:D
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#8326578 - 08/12/15 11:55 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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I hit the gym/lift 1x/week, all my basic lifts are fine and I can do 20 pullups \:D

yea I want to hit a 10k or two under my planned "race pace" in the coming weeks [oh wait that wasnt your point]

my plan right now is tomorrow 6x800s at 6:45/mi pace or so at the track, and 60s slow yogging between them [this is ~30s/mi under my 5k pace, also like ~40s over Impulsive's SO's 800 pace I think? \:D /creepy]

anyways looks like I'm headed to a 25.x mile week already
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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]
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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#8326938 - 08/12/15 03:37 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
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Those race pace days are tough...but that's where you make your gainz!
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#8328908 - 08/14/15 12:03 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Sir Ironpool]
stickaz_old Offline
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couple laps at 6:00/pace, averaged ~6:30 for 7x800s w/60s walking between

next up: ~13 mile long/slow run along the ocean in santa cruz. That will put me at 27.x miles for the week [new high]

Scared already of a ~10k goal pace run next tues
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#8333162 - 08/18/15 11:08 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
stickaz_old Offline
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survived my long run in the heat and my 10k @ race pace just now

good sign I think, HR didnt hit 140 until midway through mile 3, trended to around 145 near the end, I was ok but working hard. Legs were feeling a little funny/twingy kinda feeling near cramp-ish but no big deal. Ignoring the light I had to sit at for ~40s I tied my 10k PR from an oly tri in april of this year [51:20]



woot!
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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]
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: ]
Design Offline
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Nice work man. Keep at it!
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#8340959 - 08/25/15 11:07 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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Little bit higher effort on my goal-pace run, and a little bit further (6.5), this was on a dirt trail tho
Reset my strava 10k PR (the #1 is a BS GPS error), my actual PR is :46s faster from a tri tho
A nice looking chick passed me around mile 4, hehe, helped me pick up my pace a little
[URL=http://s1051.photobucket.com/user/meh3212/media/image.jpg1_zps1ng0jjwa.jpg.html]
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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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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]
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: ]
stickaz_old Offline
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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)
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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]
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: ]
stickaz_old Offline
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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?)
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#8341713 - 08/26/15 11:30 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
dirtyS13drifta
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You can't have immediate DOMS
That's a cramp, or just fatigue.

The fact your legs gave out tell me your heart/cardio system wasn't the issue. More likely your legs weren't strong enough for the abuse, or your sodium/fluid were messed up.

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#8341729 - 08/26/15 11:34 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
stickaz_old Offline
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Oic, yea I was better the next day
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#8341961 - 08/26/15 01:21 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
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Keep going man. Looking good!
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#8358020 - 09/09/15 09:37 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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completely off the rails at this point:
long pace runs [6,7,8 miles] are but a memory replaced by pace-runs on the treadmill and brisk 5k's in the 90*F weather.

Skipped last weeks long run too. Ended last week at like 11-12 miles lol. [was on a 25-per pace prior 4 weeks], at 6.x so far this week. Got an Oly tri on sunday so long run is out this week too, out of town next week so possibly back to the treadmill then too

#skidding_into_it

with the race on the 27th I see only [2] actual quality workouts left

on the 15th, on a bus trip I'll see if I can run 8.0 at goal pace somewhere, and on the 19th I'll get my final long run in [13-14] at 10:30 pace or something relaxing. sigh
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#8358117 - 09/09/15 10:37 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
dirtyS13drifta
Unregistered



Well at least you've got your excuses well lined up 4 weeks in advance!
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#8358125 - 09/09/15 10:43 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
Sir Ironpool Offline
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 Originally Posted By: dirtyS13drifta
Well at least you've got your excuses well lined up 4 weeks in advance!

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#8358130 - 09/09/15 10:45 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Sir Ironpool]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
[it's 17 days away, but yes, retroactively I've been creating excuses for some time now]
_________________________
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"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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#8358526 - 09/09/15 01:17 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
Design Offline
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Registered: 12/11/02
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 Originally Posted By: dirtyS13drifta
Well at least you've got your excuses well lined up 4 weeks in advance!


Oh snap!
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#8370662 - 09/18/15 11:43 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
last long run complete [a ~12 miler] 2 days ago

this weekend doing a race-pace run [10 miler] at 8:20/mile [my goal pace for the half]. This will be a good final test.

seem to be clearing my cold/congestion/sore throat, feeling better in the mornings now.

Just got that final 10 miler test standing before me....

time to end the excuse(s) train \:D

either way a PR seems pretty obtainable, I went 2:00:39 in SF in march this year. At last years SJ 1/2 I went 2:05:35 [blew up during mile 10 and was running 10:30 miles from there till the finish heh]

so this represents a huge jump for me in time. I feel like I've sort of abritrarily picked 1:50:00 as my goal time so we'll see. This 10 miler may prompt me to make some slight course correction(s)

trying to watch my diet extra closely [I weighed 187.5# last weekend at my gym so I'm on target], just dont want to pudge out during taper like I normally do \:D
_________________________
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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#8370698 - 09/18/15 12:16 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
Cheesegoggles Offline
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Registered: 07/10/08
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Don't you think some ice cream sounds good right about now?
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#8371991 - 09/20/15 01:18 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Cheesegoggles]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
my balbi is ready


hit PR's in the 10-mile and 15k just now, and blitzed like ~21 PR's on the segments of the los gatos creek trail I always run. has a little vert on it compared to the SJ half course so comparing GAP here I completely nailed the goal-pace 10-miler that my coach [Dirtay] has been telling me to run for like 2 months now [goal pace 10 miler]. I never stopped for water only carried 22 oz with me and it was getting hot [probably 85 ish towards the end] and I had a single cliff block shot [200 calories] for energy. Basically I simulated race conditions other than being a little dehydrated

so hopefully when those little feelings of self doubt creep in around mile 7 or so next sunday I can remember this run \:D

/stoked
_________________________
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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#8372035 - 09/20/15 01:50 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
Cheesegoggles Offline
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Nice job!
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#8372490 - 09/20/15 10:23 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Cheesegoggles]
Sir Ironpool Offline
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Nice job dude....these confidence boosting test runs are fm fantastic when they go well.


I think as long as your vagina doesn't get swollen during the race, you'll PR by a good margin.
_________________________

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#8373165 - 09/21/15 02:40 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Sir Ironpool]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
wewt thanks. trying not to get TOO positive. Still going to be a sufferfest to scratch at/around the 1:50:xx for me based on my experience yesterday [gut check on miles 8,9,10 and really 6 and 7 too lol]

I was in uncharted pacing territory for myself since the SF half 5 months ago... I had never been that far under a 8:30 pace or so for even longer than 5 miles let alone 10

If I'm not AT I'm right around my limit for sure. Maybe as I learn to embrace suffering I can speed up next year or something but this seems to be it for now
_________________________
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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#8373183 - 09/21/15 03:06 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
Design Offline
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Registered: 12/11/02
Posts: 11401
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Good job man.
_________________________
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#8380147 - 09/28/15 08:43 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
welp, blew it pretty solid. This is my first time under 2h in a half tho [hit 2:00:39 official in SF this year]


offical splits:
5km 26:08 [8:24 pace]
10km 52:56 [8:31 pace overall, 8:38 delta this 5k]
15km 1:20:45 [8:57 delta pace this 5k
10mi 1:27:06 [only like 20s faster than my test run last week on a much hillier course]
13.1 1:57:38 [final 5k was a sadpanda 9:49!--but not as bas as I thought it was lol]

although the wheels didn't come off quite as badly as I thought they did. I just didnt really have anything past about mile 9... not sure what my problem was. My test 10-miler exactly one week prior I held a faster/more aggressive when grade adjusted

I have a sneaking suspicion that the ~2.5 hrs or so I spent surfing the day before this kinda sucked the life out of me [I always feel a little drained after being out in the sun all day...] uggh. I hope that had nothing to do with it.

Anyways PR'd the half, felt the first feeling of "gee, I think I'd like to quit now' right around mile 4 which I knew was a bad omen.

Around mile 9 I had to start backing off. Both mile 12 and 13 were high-high 9 minute pace ugh.

Oh well, next up is the SF half in either late mar or early apr I forget. Shooting for 1:54 there [which I think is roughly 1:51 on a flat course]
On a + note was able to cheer on meb k (2014 Boston marathon winner and Olympian) as he was on mile 11 when I was on mile 6 lol, he was in the lead with some Kenyan on his shoulder. I know he heard me lol (GO MEB!!!) \:D
_________________________
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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#8380164 - 09/28/15 09:02 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
Lividentity Offline
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Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Even without hitting 1:50 you still came in sub-2 and got a PR, win! Good job man! Maybe you just didn't eat enough pasta the night before. ;\)
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#8380242 - 09/28/15 10:30 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Lividentity]
Cheesegoggles Offline
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Registered: 07/10/08
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Great job! 1:50 would have been a big jump from your prior PR - nothing to be ashamed of.
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#8380538 - 09/28/15 02:09 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Cheesegoggles]
137 Offline
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Registered: 12/06/02
Posts: 41743
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Failed means you didn't finish, sure you didn't hit some goal you set. But fuck man, just looking at that readout, props to you.
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#8380727 - 09/28/15 04:15 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: 137]
Design Offline
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Registered: 12/11/02
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Loc: The OC
Nice work man. Keep at it!
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#8380802 - 09/28/15 04:55 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
thanks guys. I'm also probably thinking I get what I deserve for running ~15m weeks haha [I'm like 630 miles YTD]

I'm thinking maybe 1:55 is a better goal for my next half. Also I'll do my first 70.3 next year [which also has a half marathon at the end], just hoping for like 2:10 in that hehe

maybe next year if I can get to a ~25m/week avg I can do 1:49:59 this time next year \:D
_________________________
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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#8380806 - 09/28/15 04:57 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: stickaz_old]
Impulsive Offline
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I blame VW for not meeting your target.

But seriously, that's a pretty good time.
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#8380989 - 09/28/15 07:54 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Impulsive]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Running 15 miles a week for sub 2 hours is no joke. Hit a solid 25 miles per week/100 per month and you'll sub 1:45 all day.
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#8381749 - 09/29/15 11:53 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Lividentity]
The Mighty BellRacer Offline
Despises overt racism
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Registered: 05/03/00
Posts: 25817
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Few things I look forward to more on this forum, than OPs fitness posts.
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#8383500 - 09/30/15 02:02 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: The Mighty BellRacer]
dirtyS13drifta
Unregistered



I think OP's coach is most the problem...

Seriously though, great job OP.
More weekly milage(we covered this)
Run pace runs, regularly. Once a week, get used to the suffer. (we covered this)
Quit surfing the day before a race, numbnuts. I guarantee you that cost you 5 minutes. (we covered taking it easy this week too!)


Edited by dirtyS13drifta (09/30/15 02:05 PM)

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#8383749 - 09/30/15 04:39 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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what he said.
If you want to run limited miles then you need to be running smart, no junk miles.
Check out this article my coach wrote.
http://trailrunnermag.com/training/speed/1930-how-to-get-fast
_________________________

Paki: 3:36

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#8384096 - 10/01/15 12:46 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Ampsman in Extremis]
Sir Ironpool Offline
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I'm all about the junk miles...or maybe it's junk food? I like them both.
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#8384193 - 10/01/15 07:31 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Ampsman in Extremis]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
read that article, thanks!

so a few things to improve, also I want to start having a rest week here and there. Guess I shouldnt complain about being burnt out but I didnt really take any weeks off and I felt like I was perpetually sore every.single.monday for the entire year since my long-slow-run was always sunday. then I'd roll into a day for junk miles I think because of that...
_________________________
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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#8386278 - 10/02/15 11:06 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Ampsman in Extremis]
dirtyS13drifta
Unregistered



 Originally Posted By: ampsman
what he said.
If you want to run limited miles then you need to be running smart, no junk miles.
Check out this article my coach wrote.
http://trailrunnermag.com/training/speed/1930-how-to-get-fast



To clarify?
No junk miles, but you still have a long slow run. It's deliberately long and slow. It's not junk though.

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#8605744 - 03/30/16 11:18 AM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: ]
schtickaz.ai Offline
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Registered: 01/23/12
Posts: 33846
Loc: State, Country, etc.
update: 4 days out [apr 3]

RnR SF half attempt 2, last year 2:00:39. Earlier in this thread I see I was thinking of pegging 1:55:00 as my goal for the next SF RnR. Nah... :p, that's now plan 'B'

hopefully lessons learned/fitness improved and although my goal isn't sub 1:50:00 on this hilly course, it's pretty close. Shooting for 1:52:00

I've averaged only 21mpw this year which included [2] burnout weeks, a vacation or 2, and only a few times hitting 30mpw so this is probably a more realistic assesment of where I'm at. Compared to last year at this point though I was only at 16 mpw though, so I'm up a little bit anyways.

Hopefully some of the advice here I can put into action [run by feel], I think some of my pace runs [running at goal half pace for 8-ish miles] have taught me what running at/slightly above goal pace feels like. I also learned a good lesson on bonking when I blew up on one of these earlier.

Other than that I will pay attention to my HR--at least in the early goings, and I'm looking to avoid entering zone 5 before about mile 8 ideally. Whenever I've gotten in trouble in a race at this distance it seems I've entered zone 5 at/around mile 4 or even earlier.

So to placate my tender vagina my plan involves hitting the first 4-5 miles at roughly ~8:40 pace /effort wise [so on course even slower due to the biggest hill sitting at mile 1]. From there if its a good day to bring it down casually and try to finish strong over the final 5 which is something that historically I manage to fail at owing pacing problems or just having a bad day or who knows. My PR at this distance is just from an ordinary training run [1:53:nn] on a trail near me 3 months ago so I figure my goal pace is do-able I just have to be smart about the pacing and not a slave to my watch. Also got to buffer in nearly :60s for that final hill at mile 11 [another 200' er] and to pay attention to the delta at the mile 10 clock on course with what my watch is telling me my ET is --to account for non-shortest path on course overages and any GPS oddities--the big buildings do tend to screw things up.

So I've got this GAP-based mile split chart that I used to ballpark what proper pacing would look like for me based on altitude adjustment but I've thrown it out. The only one I'm remembering is I want to hit mile 1 at 9:40 [try not to laugh lol, it has a 200' hill on it, so thats about right for my goal if not a little fast still]. Other than that just want to make a mental note of where the hills are and to try and run it by feel while trying to take care to stay out of zone 5 HR until at least mile 7. Preferably 8 or even 9 though.
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#8605873 - 03/30/16 12:12 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: schtickaz.ai]
Design Offline
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Registered: 12/11/02
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CSI. What's your diversion?

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#8607501 - 03/31/16 01:03 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Design]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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jesus christ dude, just fucking run.
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Paki: 3:36

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#8607898 - 03/31/16 05:31 PM Re: Project 1:50 half marathon failure blog post--7 weeks to go [Re: Ampsman in Extremis]
schtickaz.ai Offline
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Registered: 01/23/12
Posts: 33846
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I'm so ashamed
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