07-05-2012, 05:44 AM
Hey TheEd...thoguht I'd check in post race as I've been awol for the last couple weeks.
Well, after that 10k, i dug into the build up training program. About 3 or 4 days into it, i caught a really severe cold. I ran took a few days off, then ran a a tiny distance. Over a week period worked myself back upto an easy 10k distance as my cold started to go away. I didn't end up doing any of the proper components of the buildup, other than easy 60 minute runs. I did do a partial 5x8minute session, but gave up afte 3 intervals, being someone tired from my cold.
Anyway..today was my 21k/half marathon. My splits are below, though i missed out on numerous km markers, so its a little confusing:
km | time | Pace | avg HR | max HR
1,2,3 | 12:56.4 | 4:18.8 157 | 167
4,5 | 7:57 | 3:58.5 | 165 | 167
6,7 | 8:51.1 | 4:25.6 | 168 | 171
8,9,10 | 13:18.0 | 4:26.0 | 172 | 173
11 | 4:33.4 | 172 | 174
12 | 4:40.8 | 172 | 174
13 | 4:36.2 | 172 | 174
14 | 4:39.7 | 172 | 174
15 | 4:42.4 | 172 | 174
16 | 4:38.2 | 172 | 174
17 | 4:31.0 | 172 | 174
18 | 4:48.8 | 172 | 174
19 | 4:49.5 | 172 | 174
20,21x | 9:27.1 | 4:43.6 | 172 | 174
CHIP TIME: 1:34:39
So 1:34:39....overall pretty pleased with that time considering everything. Overall it was quite painful...my toe is hurting (new shoes with only 50km or so on them has killed one of my toes...)
Now I think i'm going to take a few days off running and figure out my next racing goal...(leaning towards aiming for 35minute barrier...)
Thanks for all the help and advice TheEd...it has been invaluable.
Well, after that 10k, i dug into the build up training program. About 3 or 4 days into it, i caught a really severe cold. I ran took a few days off, then ran a a tiny distance. Over a week period worked myself back upto an easy 10k distance as my cold started to go away. I didn't end up doing any of the proper components of the buildup, other than easy 60 minute runs. I did do a partial 5x8minute session, but gave up afte 3 intervals, being someone tired from my cold.
Anyway..today was my 21k/half marathon. My splits are below, though i missed out on numerous km markers, so its a little confusing:
km | time | Pace | avg HR | max HR
1,2,3 | 12:56.4 | 4:18.8 157 | 167
4,5 | 7:57 | 3:58.5 | 165 | 167
6,7 | 8:51.1 | 4:25.6 | 168 | 171
8,9,10 | 13:18.0 | 4:26.0 | 172 | 173
11 | 4:33.4 | 172 | 174
12 | 4:40.8 | 172 | 174
13 | 4:36.2 | 172 | 174
14 | 4:39.7 | 172 | 174
15 | 4:42.4 | 172 | 174
16 | 4:38.2 | 172 | 174
17 | 4:31.0 | 172 | 174
18 | 4:48.8 | 172 | 174
19 | 4:49.5 | 172 | 174
20,21x | 9:27.1 | 4:43.6 | 172 | 174
CHIP TIME: 1:34:39
So 1:34:39....overall pretty pleased with that time considering everything. Overall it was quite painful...my toe is hurting (new shoes with only 50km or so on them has killed one of my toes...)
Now I think i'm going to take a few days off running and figure out my next racing goal...(leaning towards aiming for 35minute barrier...)
Thanks for all the help and advice TheEd...it has been invaluable.