Half marathon training

[Héctor]

Hi. I'm a little surprised how well I feel after the marathon. On sunday and monday was feeling very sore legs, but yesterday I did 10 min. of static bike and a 5k run, that seems to have taken away all the soreness. I know I have to be careful, but I was thinking of doing a duathlon ( 2k - 20k bike - 4k) scheduled for October 9th. maybe you can give me some advice.

RGDS.

Héctor

[TheEd]

definitely recommend giving the legs more recovery

light technical cycling can be of no harm to you now

enjoy

TheEd
ps.. the Duathlon sounds like fun if you have no expectations

[Héctor]

I'll see what I can do. I think I'm a pretty decent cyclist, I practiced a lot when I was younger (didn't compete), still keeping the leg speed. We are entering spring now, so cycling is very enjoyable.

Cheers,

Héctor

[Héctor]

Hi TheEd. I've been doing very little running because my right ankle kept bothering me (I think I wasn't that ready for a marathon...). I did run a couple of times a week, around 50 minutes and some biking, but discarded running the duathlon I mentioned before. I'm planning to run at least 2 10 k races on november 5 and 19, so I'd like to ask you what would you suggest me to do from now on?

Rgds.

Héctor

[TheEd]

how is the ankle doing?

the marathon is a tough distance, I am not a fan of the damage it can do and you can prepare as much as you like and on the day it either goes well or it doesn't.

Experience can play a better part in the event

consider doing a 2 week build-up which we move round to benefit you

then after that we do a 4k time-trial to assess where you are and then move onto a 10k program accordingly

Cheers

TheEd

[Héctor]

Now the ankle seems to be ok. Shall I do the first or the last 2 weeks of the build-up?

[TheEd]

if everything works out well then do the first 2 weeks of the build-up and then see how things are going

enjoy and good luck

TheEd

[Héctor]

Ok. Yesterday night did 1hr run.

details: http://connect.garmin.com/splits/119429604.

I have a question, do you think it is necessary to keep any specific cadence when running easy? I normally have a 85 to 87 cadence while running easy, that goes over 90 when I do speedwork.

[Héctor]

I may do a 10k race instead of 4k time trial, do you think I should change any of the build up sessions?

[TheEd]

not necessary to change anything

TheEd