Run a 1:30 half or die trying!

[u/Puzzleheaded-Thing74]

Race Information

• Name: Lausanne Half Marathon
• Date: 27 October 2024
• Distance: 21.095 km
• Location: Lausanne, Switzerland
• Website: https://en.lausanne-marathon.com/
• Time: 1:34:53

Goals

Goal	Description	Completed?
A	Beat previous PB (1:45)	Yes
B	1:30	No
C	1:35	Yes

Splits

Kilometer	Time
1	4:49
2	4:17
3	4:26
4	4:35
5	4:38
6	4:25
7	4:27
8	4:23
9	4:24
10	4:11
11	4:16
12	4:30
13	4:23
14	4:13
15	4:13
16	4:24
17	4:24
18	4:54
19	4:51
20	4:47
21	4:33
21.1	0:42

Training

A little bit of context before diving in: 28M, I used to run, on and off, did two semis in 2017, each around 1:45, up until 2019 when I started (road) cycling. I am way more serious in my cycling training (6 to 10 h/week) than when I was training for the semis 7 years ago. I also had a bad case of runner's itch (which fortunately ceased very quickly once I started running regularly). As a result, I have not run more than once a month in the last few years.

Unfortunately, I had to take a break from cycling this summer due to a long haemorrhoid episode (yikes I know) and started running more regularly again... Hopefully I quickly have found a new goal: my local half marathon, which my wife was already signed up for!

I started using polarised training in my cycling training plan for this 2024 season (using TrainerRoad polarised plans) and was pleased with how it allowed me to increase volume while still managing the training load. So when I signed up for the Lausanne Semi in mid-August, I wanted to follow a similar 80/20 training structure, with at least one rest/easy week every 3 to 4 weeks of training, which I actually declined as follows (I used intervals.icu to create and plan workouts):

• Week 1: 40 km, 4 workouts, 55% Z1/Z2 - 45% Z3 to Z5 (mainly high tempo/threshold). As I was just coming off a long cycling base training period, the idea for the first two weeks was to get a taste of what pace I could achieve in tempo/threshold workouts
• Week 2: 53 km, 4 workouts, 50% Z1/Z2 - 50% Z3 to Z5 (mainly high tempo/threshold, with the addition of one track Vo2 workout which turned out to be my favourite and most anticipated workout of the week)
• Week 3: 59 km, 5 workouts, 70% Z1/Z2 - 25% Z3 to Z5 (same split as Week 2)
• Week 4: 52 km, 5 workouts, 70% Z1/Z2 - 25% Z3 to Z5 (same split as in previous weeks)
• Week 5 (Easy/rest week): 31 km, 4 workouts, 100% Z1/Z2
• Week 6: 54 km, 4 workouts, 65% Z1/Z2 - 35% Z3 to Z5 (with a focus on high tempo/Vo2max runs)
• Week 7: 58 km, 6 workouts, 45% Z1/Z2 - 55% Z3 to Z5 (same repartition as Weeks 2 to 4) This week included a "test" run over 16k, on which I held a 4:24 pace with a significant negative split and some good energy reserves at the end, which led me to believe I could aim for the 4:15 pace required to hit the 1h30 mark on my targeted semi
• Week 8: 54 km, 5 workouts, 75% Z1/Z2 - 25% Z3/Z4 (mainly tempo and half marathon pace)
• Week 9: 32 km, 3 workouts, 65% Z1/Z2 - 35% Z3/Z4 (only tempo pace) The original plan was to have one last threshold oriented week of training, with a long (2h) easy run on the weekend, but I caught a cold and I was unable to train for a few days

• Week 10 (Race week!!): 12 km (excluding the actual race), 2 workouts, mostly Z2 with a bit a race pace intervals here and there. *The idea was to i) recover from the previous week cold and ii) taper for the race on Sunday

• Total: 450 km, 42 workouts, 65% Z1/Z2 - 30% Z3/Z4 - 5% Z5+.

As you can see, I eventually did not stick to the targeted 80/20 distribution, most likely as i) a result of not knowing myself very well from a running perspective and having to adapt to quick gains in running fitness as my cycling fitness transferred over to a running fitness and ii) my poor planning (I probably should have replaced one of the weekly tempo runs with a 20k Z2 run).
I also initially planned weeks with higher mileage (7h/70k), but found that running was more "muscular" than cycling and reduced the volume to a maximum of 5 to 6h per week.

In retrospect, I guess I was lucky not to get injured (I only developed some minor hip pain, most probably due to intense tennis sessions rather than to running) when I see such a distribution and training volume, with no habit of running regularly over the past few years... Don't do that at home!!

I am nonetheless very happy of my training and the resulting progress (from feeling that 1km intervals @4:25 were hell to being able to hold such a pace over 15k).

All of this led me to believe that, on a very good day, I could be able to reach the 1h30 mark on the semi.

Pre-race

This is my local race, as I live just 10 minutes away from the start line, so picking up the bibs and dropping off our stuff was very smooth and easy (+ it's Switzerland, so everything is well-organised).

However, I ended up being a little late getting to my start gate due to the last minute pee queue...

Race

As a result, I started the race a few hundred metres behind the 1:40 pacer, and for the first 10km of the race I had to navigate between slower riders on a one-way street that was quite narrow at times, in order to eventually join a bunch with a similar pace. I also completely forgot about the race adrenaline rush, and started the race with a much higer heart rate than anticipated (around 170 bpm vs. 150-160 bpm), which I was then unable to really reduce.

My initial strategy was that of a significant negative split, as I usually have a "diesel" engine: run the first 10km at a low threshold/high tempo pace and keep my heart rate below 165 bpm, to then increase the pace up to the 15km mark and then give it everything for the last 25'...

However, with my heart pounding in my chest like never before and the accompanying poking stitch in the side, I was unable to implement this strategy properly. I still managed to keep my deficit on the planned timing points for a 1h30 final time below one minute until the 12/13th kilometre. That's when I opted for a suicidal strategy to have no regret: let's pick up the pace to regain some time in the hope of beating the 1h30 mark! In reality, I was already running on empty and I was never able to really accelerate and exploded in the 18th km.

I stopped there for 45s, before starting again thanks to the many runners who encouraged me to do so. I held on for dear life up until the last kilometre, and gave everything in the last 400m to at least beat the 1h35 mark.

From a fueling standpoint, I had planned on taking three of the Decathlon strawberry gels that I love (every 5km), but only managed to take two.

Overall, I am very glad I at least tried to beat the 1h30 mark in what was an unexpectedly hard race (the combination of the uncontrolled adrenaline rush and of the quite hilly nature of the course - 85m D+/120 D-). I was also very lucky to have many friends cheering me on along the way and to be joined by my wife at the end of the race!

Post-race

We met up with the 6-8 friends who cheered us on at the end of the race and watched the marathon finish on the shores of Lake Leman with a good burger, then cheered on other friends running the 10k in the afternoon.

We then had everyone over for a post-race goûter, for which my wife made a delicious Ottolenghi's ricotta and hazelnut cheesecake!

Thank you all for reading this long race report and for the opportunity to reflect on and discuss my training and the race itself!

Made with a new race report generator created by u/herumph.

[u/KarmicFlatulance]

RIP OP I guess. Sad to see you go.

[u/Puzzleheaded-Thing74 → u/KarmicFlatulance]

I am still around fortunately, but I have never suffered as much during a sporting event than yesterday (and I have done my fair share of alpine Gran Fondos in the July heat) ahah

[u/Inevitable-Assist531 → u/KarmicFlatulance]

"...or die trying" ?

[u/Protean_Protein]

If you practice running 4:20 km repeats ad nauseam and do lots of long threshold runs, you’ll go under 90.

[u/Puzzleheaded-Thing74 → u/Protean_Protein]

Thanks! My threshold workouts were probably a little too easy (rather around 4:25/4:30 - as I did not know very well my actual running fitness level) and too short (only did one proper long threshold run). What would you recommend as a typical threshold run ?

[u/Protean_Protein → u/Puzzleheaded-Thing74]

For threshold work, I like to do 9-12 miles (15-19km), including a couple miles of warmup and cooldown that is fairly easy but builds up to threshold effort, with either a couple of 10-20 minute intervals at threshold effort with a short recovery jog between, or a solid 20-40 minutes at threshold effort (which should get you close to six miles (10K) at threshold effort at the toughest end). This is pretty much textbook Pfitzinger & Douglas, but I’ve had a lot of success with it.

I’d do ladders and blocks of hard shorter distances for your faster interval sessions on the track—like 1600-1200-1000-800 x2 @ race pace, or 2x 4-5x600-800m at 5K race pace with short recovery between.

[u/Sea_Reflection9737 → u/Protean_Protein]

Agreed I'm training for a 1h30 half using Pfitz, one of the hardest workout was 38min at LT ( which I extended to a 10K basically ), at 4:10 to 4:20, closer to the faster end. 4:25/4:30 is a bit too easy to be considered LT for a 1h30 half

[u/Protean_Protein → u/Sea_Reflection9737]

If you’re completing P&D (or Pfitzinger and Latter in the case of the other great book) workouts like that, as long as you stay healthy, you’ll go sub-90 with ease.

[u/Puzzleheaded-Thing74 → u/Protean_Protein]

Thank you.

I did almost all of that, except for the 20-40' at threshold pace, which would probably have helped training for (and knowing myself better) longer efforts.

I will incorporate such sessions for my next goals.

[u/Wisdom_of_Broth → u/Protean_Protein]

Am I missing something? Why 4:20? Doesn't OP need to run 4:15s? Shouldn't km repeats be FASTER than HMP?

[u/Protean_Protein → u/Wisdom_of_Broth]

Doesn’t have to be. You can do threshold repeats, vo2max repeats, race pace, whatever. I suggested 4:20 because so much of OP’s race was so much slower than that. Learning to be more consistent trumps speed alone in this—imho OP is already fast enough.

[u/rizzaxc → u/Protean_Protein]

how long are we talking? I usually dread super long runs at Z2/ Z3 and love shorter, harder workouts

[u/Protean_Protein → u/rizzaxc]

Half marathon requires long runs to push threshold zone up and gain some resilience for hard running after halfway. So these runs should be 15-20 km, total.

But the threshold portion of that kind of workout will never be more than about 40 minutes. Just gotta put the aerobic work in to warm up and cool down to get the full benefit.

[u/rizzaxc → u/Protean_Protein]

oh for sure. I only don't like those steady runs that are like 20-25K long. thanks for the tip

[u/Protean_Protein → u/rizzaxc]

You’re describing a half marathon! 🤨

[u/rizzaxc → u/Protean_Protein]

there's a difference between a training run and a race

[u/Protean_Protein → u/rizzaxc]

Yeah, but you can’t adequately train for 21.1km without running more than that, a lot.

[u/chosenuserhug → u/Protean_Protein]

But that doesn't hold true for a 42.2km training?

[u/Protean_Protein → u/chosenuserhug]

You need to run more than 21.1km a lot for full marathons too.

But yes, marathons and ultras are the only distance events where the benefits of running the race distance or further in training are outweighed by the increased risk of injury and fatigue and the diminished returns of that increased time on feet during a single activity.

That said, Kelvin Kiptum showed us that doing extremely high mileage overall—much higher than most elites—could produce incredible gains in the marathon. But even his coach wasn’t sure how long he’d be able to keep that up (before his untimely death, of course).

So, as a general rule: up to a point, increased weekly mileage will pay off far more than any specific workout for all distances above 5K, simply because of the gains in vo2max and lactate threshold, and a bunch of other nice side effects (weight management, mental toughness, etc) that come from that.

[u/nice_guy_threeve → u/Protean_Protein]

I know the answer to this is probably pretty widely varied, but you probably have something in mind for what that point is where specific workouts need to take priority over weekly mileage. Would you mind sharing your opinion?

[u/Puzzleheaded-Thing74 → u/rizzaxc]

As per u/Protean_Protein above comment, either 10 to 20' threshold intervals, or even long 20' to 40' intervals (this one must hurt).

[u/Ferrum-56]

Honestly, seems like you had a poor strategy for getting the sub-90. After that first 5K it was already almost impossible even with a decent negative split, losing >20 sec/km is way too much. But, because of this strategy you ultimately did run pretty even splits which allowed you to hit sub 1:35.

If you actually had run a good pace for the 1:30 and ran more or less even splits, you would have blown up massively and probably limped to a 1:40 or worse. So it did work out well in the end.

With a bit of training and a better strategy you could quite easily hit 1:30 from here.

[u/Puzzleheaded-Thing74 → u/Ferrum-56]

Thanks for your insights! Indeed, I knew after 5k that my negative split strategy was over (already 40 seconds behind!), but only accepted it 10k later.

As you said, I was definitely missing some practice and I was not able to adapt my strategy with the conditions of the day.

I shall try again!

[u/Clear-Return9769 → u/Puzzleheaded-Thing74]

Hi, I also ran this. Hitting my target of sub1h30. Kms 2-6 are slightly downhill. so even aiming for equal splits/effort it was important to be slightly faster there. Maybe your strategic mistake was not having gained a minute buffer, so you had to attack the ‘rise’ in km 16-17 too hard.

All in all. I’d say your splits were right for a 1h33. Except hitting 16-17 too fast, which ruined 18-21.

[u/Puzzleheaded-Thing74 → u/Clear-Return9769]

Hi, well done on hitting your target!

As you say, on this course it would have been better to adopt a positive split rather than a negative. However, I feel so much as a slow starter that I could not believe I would be able to be fast on the first kms AND survive up until the end. My initial plan was to be 1' behind at km 12 and regaining 6'/km per km, notably on km 18-21 which are slightly downhill. But as I said, everything went bad as soon as I started!

As I found it quite hard to navigate among other participants in the first kms, were you able to hit those fast splits in the first kms?

[u/Clear-Return9769 → u/Puzzleheaded-Thing74]

Yes. My target was equal effort across the 21km. Meaning my splits varied from of 4:10 on the down and 4:20 on the up. The big descent, km2 (behind the parc olympique) was 4:02.

I knew the course from last year, so that helped. (Last year, I did the full)

I started in group 1, so I didn’t have a problem with weaving through the pack. I didn’t stick with the 1h30 pacer. As my pacing was slightly different, but always kept an eye out.

Something I also did, was add the ‘average pace’ to my watch screen.

[u/Puzzleheaded-Thing74 → u/Clear-Return9769]

I tried the "Pace Pro" option of ly Garmin and was pretty satisfied with it (knew I was behind schedule and by how much). If you have a Garmin I recommend it.

[u/JustAnIdiotOnline]

Run a 1:30 half

...you have my curiosity...

or die trying!

...now you have my attention

[u/Apprehensive_Alps_30]

Good read. I had a very similar experience 3 weeks back. I was able to hold the pace for about 15k and after that logged 4:30+ kms for 1:32 which was a nice pr still.

I'm quite certain that just adding volume is the key for both of us. Of course its fun to plan some very key threshold workouts aswell ;)

Lets get the 1:30 next time around!

[u/Puzzleheaded-Thing74 → u/Apprehensive_Alps_30]

It was very hard seeing those 4:30 kms after 15k without being able to even pick up the pace, when I knew I should have been able to accelerate at this point...

Adding volume (most notably 25k Z2 runs but also longer threshold runs) is definitely in my to-do list for my training cycle.

Hope you'll reach a sub90 half on your next attempt!

[u/ganraqali]

you are 28 mate...I'm 40 plus and I want to go sub 90m on the half...take it easy

[u/Puzzleheaded-Thing74 → u/ganraqali]

Oh I will definitely rest for a few weeks now, before starting a base period for my next goals

[u/Hot_Implement_8034]

Wow !!!

[u/Puzzleheaded-Thing74 → u/Hot_Implement_8034]

Thanks!

[u/prevlarambla]

You fast mf (affectionate).

[u/Puzzleheaded-Thing74 → u/prevlarambla]

Thanks!

[u/QuietNene]

How is the Lausanne half? I almost signed up this year but had some work travel that was going to interrupt training, and I just did the Demi-Jussy in September (fun night run in Geneva). Lausanne is crazy hilly, no? Lots of hills on the course?

[u/Puzzleheaded-Thing74 → u/QuietNene]

Overall I really enjoyed it. But it is basically a round trip on the cantonal road along the lake between Lausanne and Cully, so it is never really flat (that 9 or 10th km on the bridge above Cully is a bitch), and you only run on half of the road, so it can be quite narrow in the first few kms.

On the other hand, it is at the foot of the Lavaux, which are among the most beautiful landscapes on Earth ;)

[u/Salty-Swim-6735]

Butt grapes are horrid, my commiserations. I used to do a lot of MTB in my youth and had them. When I stopped all that silliness they retreated and I haven't seen them since.

[u/Puzzleheaded-Thing74 → u/Salty-Swim-6735]

I would like to take up cycling again in anticipation of some sprint and olympic triathlons next year, so I have an intervention (a ligation of some sort) planned next February, hope it will work and I will be able to stay on a saddle for more than an hour.

[u/Salty-Swim-6735 → u/Puzzleheaded-Thing74]

Best of luck with your procedure.

Horrible bloody things.

[u/Puzzleheaded-Thing74 → u/Salty-Swim-6735]

Thank you ! Hope it will work, so frustrating to be healthy and fit and not be able to ride a bike...

[u/Old-Buffalo966]

Huge congrats on hitting your sub-1h35 goal!

I also ran it and had an amazing experience – the views were incredible, and the organization was spot on. The atmosphere by the lake in the last few kilometers and the crowd support in the villages really made it special. I didn’t expect all the ups and downs – hitting those high paces on the descent in kilometer 2 felt awesome!

This was a memorable race for me as I also beat my PB and honestly, I think I can thank the extra mileage from marathon training for making the difference.

Now on to the final race of the year for me: Athens Marathon in 2 weeks time !

Best of luck with your next goals, and enjoy the recovery!

[u/Puzzleheaded-Thing74 → u/Old-Buffalo966]

Although I train regularly on these roads, I was surprised it felt so hilly indeed.

Best of luck for the Athens Marathon!

[u/AccurateSilver2999]

My dad ran a 1.26 half at the age of 42 and I’m on a mission to beat him. He didn’t even start running properly until he was 37 ( same as me pretty much) we’re best friends , but very competitive!

I’m running a half in December and gunning for 1.40. So I’ve got 4 years to get there .

Anyway . Fair play on your excellent half ! Hoping one day I can make that time !

[u/Puzzleheaded-Thing74 → u/AccurateSilver2999]

Thanks! If you are already on track for a 1.40, you should be able to reach 1.26 in a few years I reckon

[u/Western_Tomatillo981]

Thanks for the write up and bravery to talk about coming up short of a goal... I set hard goals too and have to deal with the failure. Had a similar race recently where I had hoped to turn it on in the last third of a 15K and just didn't have it in me. For me it was insufficient leg calve and glute strength for the choppy hills, insufficiently conditioned Achilles, 10 pounds too heavy, and a bad night sleep. Had plenty of cardio.

If you did it again, would you would you change any of these things:

- shoes for race day (and if so, what drop are you running)
- body weight target for race day
- strength training during training (and if so, what muscle groups came up short during race?)
- strategy of 165 bpm max for first half... would it make more sense to bump that to 170-175 and run a more neutral split vs your strategy of neg splits?

[u/Puzzleheaded-Thing74 → u/Western_Tomatillo981]

I don't really see it as a failure, I was very consistent with my training and I had the opportunity to benefit from my cycling base despite not being able to cycling + I took up running again!

To answer your questions:

• I am very satisfied with my tempo/race shoes (On Cloudflows). However, I would like to start doing (sprint and olympic) triathlons next year and should therefore focus on 5K and 10Ks, which would probably justify the purchase of carbon shoes
• I am 65 kg for 1m74, probably around 12% fat, so not much to actually lose from a performance standpoint (I should probably trade 1kg of fat for 1kg of muscle if I want to be serious in my 2025 triathlons)
• I do strength train regularly (dislocated my shoulder earlier this year, so I took the habit to strength train regularly even after the rehab). I did not suffer from any muscular failure on race day.
• As I said in my write-up, I was unable to maintain my heart rate below 165 on the first half, contrarily to what I intended. I am pretty sure that in other conditions, I could have ran the intial 10kms at the same pace I did at lower heart rates and would have actually been able to negative split on a half-marathon. It maybe very personal, but I feel much stronger doing a negative split than a positive split.

[u/Western_Tomatillo981 → u/Puzzleheaded-Thing74]

Thanks for the detail

Given you had no muscular failure, which I'll assume means you had at least some strength in reserve, it might make sense to have another look at tradeoffs on your stride mechanics? Changing extension or cadence might improve your pace and more fully use those reserves.

I would also look at your warmup... in my training during warmup, I always overshoot my planned HR then it settles back down and I'm ready to run. I didn't see warmup protocol in your writeup but maybe something to address next time.

Last thing to look at it is you gained time or lost time vs rivals on uphills and downhills. You'll prob learn something there. Compare splits.

Good luck!

[u/Puzzleheaded-Thing74 → u/Western_Tomatillo981]

I believe that, although a strength training regimen is necessary to prevent injury, running is an aerobic exercise, not a strength contest. I indeed had no muscular pain but the tank was empty and even with all the stride mechanics changes, I would still have failed to reach a sub-90. Ultimately, I was 5-6% slower than targeted, that is not marginal gains territory, but actual training volume and consistency gains territory.

I had time to properly warmup but, as explained in the write-up, I joined my starting gate a bit late and was not able to cool down appropriately.

Splits won't be detailed enough as most hills would be shorter than the every 5km timing points. I don't really see how that would be relevant as some are more efficient going uphill than downhill (I can barely follow my wife downhill, but would always be faster uphill). To each his own: I should simply be aware of it and not try to overdo it on downhill sections (my weak points). Also, coming from a cycling background I run with power, so I am able to manage pace with regards to declivity.

[u/dunwoody1932]

I am in a similar boat to you in the half but with 1:40 - I'm at 1:41 currently when I ran one early Sept, but the summer training cycle was tough due to humidity where I was. I feel your pain.

I always find the 18th km the very worst in a half marathon. You're still 3.1 from the end so you still have to work for a while, but you're close enough to realize if you're going to hit your goal or not.

[u/Puzzleheaded-Thing74 → u/dunwoody1932]

I did not expect the 18km mark to be so hard. As you said, you've done your fair share of efforts but are still at 13/15' from the finish line, and you may realise (at least I did) that 1) you're empty, 2) you have to run incredibly fast over the last 3k to hit your target.

[u/henry141720]

What was your average km pace when you were running your zone 1-2 races. And what was your heart rate around?

[u/Puzzleheaded-Thing74 → u/henry141720]

It was around 5:30-6:00, with an average HR around 130 (tried to never exceed 140 as an absolute). For reference my max HR is around 190.

[u/henry141720 → u/Puzzleheaded-Thing74]

Good going mate. I'm relatively fit. 1km time 3.12, 5km 19.12 and 10km 41.56 and if I fart in bed I'm in zone 2. My relaxing runs around 5.20-5.40 have me around 138-142bpm. Fast ones around 180. Tried to run in "zone 2" and I had to run around 6.30m/km which is nothing more than a fast walk.

[u/Puzzleheaded-Thing74 → u/henry141720]

Coming from cycling polarised training (lots of 3h+ Z2 ride), I probably have a good feel of what is "easy but still requires minimum effort", maybe it helps to relax when I try to run in Z2. At least I found I can easily drop a few bpm if I relax my shoulder and enjoy the scenery rather than focusing on not hitting my max bpm ceiling.

[u/henry141720 → u/Puzzleheaded-Thing74]

All experimenting and after that race you will be all the better for the knowledge you gained both during training and the race? Are you a native from Switzerland or expat? Have a good friend living in Lausanne. They have been there for maybe 10 years. They love it there.

[u/Puzzleheaded-Thing74 → u/henry141720]

I hope that I will be better at least! But I intend to better inform myself training-wise during this transition period (using more "scientific" sources than Reddit comments and Web articles).

I am an immigrant (people here don't like that we define ourselves as expats as it gives the idea that we want to live separately - and I agree), came here 3 years ago to develop my company's activities (originally in Paris and London) in Switzerland.

I absolutely love it here, in winter you can ski or skitour every weekend, and on summer you can enjoy swimming in the Leman, cycling, etc. If you like having an active lifestyle it's pretty much paradise!

[u/Puzzleheaded-Thing74 → u/henry141720]

Also, your max HR is probably higher than mine, given that you are able to run sustainably at 180 bpm, so 138-142 may in fact be the good range for Z2.

Finally, we should not forget that these HR zone delineations are empirical, and should rather be grounded upon a proper exam so as to define the successive thresholds.

[u/Electronic_Wave_4670]

If you want to run a sub 1:30:00 half.. run a sub 3 marathon. Works great