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Going for 21k in May 2011

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Old 01-05-2011, 07:40 PM   #81
K4marathon's Avatar
Join Date: Nov 2010
Good evening,

I did a 9k run today aimed at keeping the intended 21k race pace of 5:30. The terrain was a little hilly and I also felt my HR was a bit unstable today. Average was ok I think, ending at 151 bpm.

Now I assume I will only take it easy for the last 6 days before the 21k run. Or any other ideas or hints for the week?

All the best,

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Old 02-05-2011, 07:07 AM   #82
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Join Date: Dec 2007
Hi k4m .. the run down is smooth and easy

Rest the Day before the race

Thursday .. 6 x 1 minute paced at RACE pace .. for 1 minute only then 1 minute easy in-between .. this is more a mental preparation and you meant to finish wanting to race

Wednesday ... REST

Tuesday .. 20 minutes at half marathon pace

please ask questions if need be

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Old 07-05-2011, 07:09 PM   #83
K4marathon's Avatar
Join Date: Nov 2010
Icon7 My 21k race

What a tough run it was, my 21k race today in perfect conditions, 15 degrees and sun.

At the beginning of the race, I had some issues with my Suunto. First the GPS pod had shut itself at the start (maybe as it had been idle for too long?). Therefore my first part went without knowing the speed. The when it started to work, it did not log laps automatically per km as normally. This meant that I had to press the laps myself, which I started to do after 5km or so.
We started with a pace of 5:30 per km according to plan. But we also had a few kms at slower pace and the first 10k went at 54:22, the half race time was 57:00 and the second half 52:40, so the timing was nearly perfect I believe. I feel could not have taken any more time off the clock today.

I felt extremely exhausted after the race, a sign that I gave all I could for beating the target.

I must say that the training program has really worked for me. 6 months ago I had never run in my life and now I could finish half marathon sub 1:50! I also am not really shaped for a long distance runner at 185cm and 80 kg.

Thanks for all the help with building this great result TheEd! Now I will rest for a few days and then start thinking of the next target. I already started to talk to my friend about Stockholm Marathon 2012 but let's see...

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Old 07-05-2011, 09:14 PM   #84
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Join Date: Dec 2007
a very impressive run k4m


enjoy the relaxation that the result deserves

ps.. very 'chuffed' for you
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