Half marathon training

[Héctor]

Hi TheED. Completed my 2nd. half marathon today in 1h 36 min 20 sec. Slightly disappointed with the time, but I lowered my previous time anyway.

RGDS.

Héctor

[TheEd]

sometimes we have to take what we can get

congrats on the PB

what are you long runs going down towards the marathon looking like and have you added runs where your last 20 minutes is at marathon pace?

Cheers

TheEd

[Héctor]

I was planning to do a 30k next weekend, then 24k, 18 or maybe 20k the weekend before the race. I'll try to do the last 4k at marathon pace (do you think around 4:48 min/k is ok?). Shall I do the 5x2k you recommended this week? (thursday?).

[TheEd]

no harm in doing the 2k session it has a great value still

TheEd

[Héctor]

Hi TheEd. Just finished the last 5x2k before the marathon. Very bad session, maybe too soon after sunday's race, but completed it. Did it today (wednesday night) because the weather forecast is very bad for the next 2 days (and I know I'm not able to do it indoors)

interval time medHr maxHr Hr after 90 sec. rest

1) 8:16 162 170 111
2) 8:27 165 173 114
3) 8:31 168 177 132
4) 8:57 170 176 131
5) 8:56 169 178

Next important session is the weekend long run, was planning to do a 30k, but I'm not sure, maybe 25k will be enough. What do you think?

Rgds.

Héctor

[TheEd]

best to do the session on the Thursday especially after the race on the weekend

you have done the session now and no harm done but it would have been better feeling more sprightly

all the best for the run down to the marathon .. may it work out well

TheEd
ps.. depending on how you feel 25k will have to be enough however 30k is always better

[Héctor]

Ok, I'll see what I can do. As I said very windy and cold weekend ahead...

[Héctor]

Completed my long run today 30.5 km in 2 h 55. From km 26.5 to 30 tried to run at "marathon pace" (under 5min/k). It was very windy and cold today, but completed it anyway. This was a hard week, but I'm pleased that I could do all the important things (race, 5x2k, and long run) even if didn't do too much the other days.

RGDS.,

Héctor.

[TheEd]

now to recover well from this week

TheEd

[Héctor]

Hi TheEd. Couldn't do too much these last days. Been a little worried because of a persistent niggle in the inner side of my right ankle. Tried to ice a 2 to 3 times a day since last sunday. Did only a little stationary bike and short 20 minutes run on the gym treadmill.

Today I did 16,7 k trying to run the last 15 at "marathon pace". Seems that I have overestimated my form, because my heart rate was at around 166 almost during all the run, even if I tryed to slow down a little (I started at around 4:45/k). I don't understand, when I ran the last half it was around 167/170, but for a 10 seconds per k faster pace. Maybe I still haven't fully recovered from last week efforts.

Here is the data:

time dist. avg. avg.hr maxhr medcad maxcad
1 00:06:00 1.00 06:03 162 173 84 87 1010 78
2 00:05:45 1.00 05:43 145 165 85 89 964 77
3 00:04:40 1.00 04:42 158 164 90 91 832 80
4 00:04:40 1.00 04:41 162 164 89 91 834 79
5 00:04:50 1.00 04:44 162 164 90 92 850 79
6 00:04:45 1.00 04:49 163 165 90 92 856 79
7 00:04:55 1.00 04:55 164 166 89 91 878 78
8 00:04:55 1.00 04:51 164 167 88 90 852 79
9 00:05:00 1.00 05:02 166 169 87 89 874 78
10 00:05:05 1.00 05:01 167 170 88 90 880 78
11 00:04:55 1.00 04:58 166 169 89 91 878 78
12 00:04:50 1.00 04:58 164 170 89 94 864 79
13 00:05:05 1.00 05:03 166 169 88 90 890 78
14 00:05:00 1.00 04:59 166 169 89 90 874 78
15 00:04:50 1.00 04:51 166 170 90 91 872 79
16 00:05:00 1.00 05:02 166 169 89 91 886 78
17 00:03:35 0.70 05:04 167 170 88 89 614 55
total 01:23:50 16.70 05:02 163 173 88 94 14708 1310

Rgds.

Héctor