Half marathon training

[TheEd]

you can also do a 4k time-trial if you want

that may have more value for now

TheEd

[Héctor]

Hi TheEd. Did a 4k "time trial" on the treadmill in 16' 14". I just adjusted the speed to 14,8 km/h and a little slope of 1%. I don't know if it is of any value, but it was to cold and windy outside today.

[TheEd]

it is of value and you can also use this as a future measure for your time-trials (indoors)

TheEd

[Héctor]

Hi TheEd. Did 3x2k today @ 14,3 kmh (aprox 4min 12 sec per k). I wasn't able to do more because didn't have enough time (although I'm not sure if i would have been able to do more). HR max were 171, 175, 178 in each repetition, down to 113, 126 in between.

Rgds. Héctor

[TheEd]

coming along .. coming along

next 4 x 2k .. then up to 5 x 2k

onwards and forwards

TheEd

[Héctor]

I hope so. Today did my long run, 25 k in 2h 19min. My hip flexors hurt a little during most of the run (i think is my weak point). I'm almost decided to run the Marathon on Sept. 11, so I shall be starting your special plan with the beginning of August (even if I haven't progressed that much on the 10K plan).

RGDs. Héctor

[Héctor]

Hi TheEd. Couldn't do the 1k reps on tuesday, so I did them (sort of :o yesterday at night. Actually only did 4, because the club where I go was full of people and I had to leave the treadmill after half an hour (is the time you're allowed when there are people waiting). After that did a little stationary bike and then some upper body exercise. I forgot to mention the pace was the same as last time, except for the last one that I set the treadmill to 14.9 km/h.

Rgds.

Héctor.

[TheEd]

so you over the bump of the bad week

nice going

TheEd

[Héctor]

Hi TheEd. Didn't have any race to do this weekend so yesterday did another long run, invited by other fellow runners who are preparing the september marathon. We did 28 k in 2 hs. 37 minutes. I first used my new Garmin hr monitor with footpod, so I would be able to provide additional data from now on. I think I should tweak the pod because it showed almost exactly 1k less than the distance we did. In the past week I only did the 10x400 m on the treadmill at 15,6 km/h speed. Should I begin another cycle this tuesday? My main objectives are the august 14th. half marathon and sept. 11th. marathon. What do you think?

Regards,

Héctor

[Héctor]

Hi TheEd. This week I started another cycle towards the half marathon I'm running on August 14th. On tuesday did 12,4 km in 1h 13min. Yesterday night did the 5x2K. I was able to complete 5 for the first time in a while. Not sure if the footpod is well calibrated (I think I may have run a little more than 2k each time, but not too much)

Time Distance Ritmo medio Med HR máx.HR M cadence Max cad
00:11:11 1.59 06:51 140 157 82 126
1st 00:08:32 2.00 04:14 162 170 85 90
rest 00:01:30 0.08 17:48 118 144 46 49
2nd 00:08:13 2.00 04:06 163 171 89 91
00:01:30 0.08 16:18 143 171 46 91
3rd 00:08:34 2.00 04:16 167 174 89 91
00:01:30 0.07 18:24 148 173 44 88
4th 00:08:27 2.00 04:13 167 173 90 92
00:01:30 0.05 20:00 148 172 44 88
5th 00:08:34 2.00 04:17 167 174 90 93
00:01:30 0.11 12:16 139 168 50 87
total 01:01:03 12.00 05:02 157 174 83 126


The minimum hr during rests were 109, 124, 126, 130.
As I said in previous posts, I'm doing a full marathon on sept. 11, should I complete this normal cycle?

Rgds.

Héctor