17-04-2013, 10:23 AM
Hi TheEd,
It's been a while since I posted here. After the 15k race I developed some knee pain, it took about a month and a half to get rid of it. I ran the Egmond half marathon in January: 1:24:32. I was very satisfied with that time, especially since it's a tough course (about 6.5k of of beach) and the minimal training I had done due to the knee pain. Most importantly: the knee pain stayed away.
Last two months I was abroad and did a lot of short runs on a tread mill (very few runs longer than 5k), strength work outs and quite a bit of swimming. I participated in NY's Scotland Run in Central Park about two weeks ago and ran 37:37 on the hilly 10k course.
I'm back in the Netherlands since about a week and a half, just in time for participating in a series of four 10k races organized by a local running club. I prepared with a 5*1 k in 3:33 pace and a session where I alternate 10 fast strides with 10 relaxed strides for about 5k. The continuous acceleration/deceleration in the 2nd session is pretty intense, but helps me deal with catching up with runners in front of me. Yesterday was the first race, I was lucky to latch on a decent group of club runners and kept up with (half of) them up to the last half k and finished in a PR of 36:16.
The splits according to my Garmin:
1 3:29.3
2 3:27.9
3 3:32.2
4 3:29.3
5 3:39.4 (head wind)
6 3:36.7
7 3:32.8
8 3:39.8 (slowly dying)
9 3:44.4
10 3:44.5
11 :22.0 (0,11k)
The course was properly measured, so probably my Garmin messed up a bit with the extra 110m (probably in the 2nd k). I have some work to do with pacing, since the 2nd half is considerably slower than the first half, that also might be because I mostly skipped my long runs the last couple of months:duh:
The next race will be on May 7. Any advice for preparing is much appreciated!
Will
It's been a while since I posted here. After the 15k race I developed some knee pain, it took about a month and a half to get rid of it. I ran the Egmond half marathon in January: 1:24:32. I was very satisfied with that time, especially since it's a tough course (about 6.5k of of beach) and the minimal training I had done due to the knee pain. Most importantly: the knee pain stayed away.
Last two months I was abroad and did a lot of short runs on a tread mill (very few runs longer than 5k), strength work outs and quite a bit of swimming. I participated in NY's Scotland Run in Central Park about two weeks ago and ran 37:37 on the hilly 10k course.
I'm back in the Netherlands since about a week and a half, just in time for participating in a series of four 10k races organized by a local running club. I prepared with a 5*1 k in 3:33 pace and a session where I alternate 10 fast strides with 10 relaxed strides for about 5k. The continuous acceleration/deceleration in the 2nd session is pretty intense, but helps me deal with catching up with runners in front of me. Yesterday was the first race, I was lucky to latch on a decent group of club runners and kept up with (half of) them up to the last half k and finished in a PR of 36:16.
The splits according to my Garmin:
1 3:29.3
2 3:27.9
3 3:32.2
4 3:29.3
5 3:39.4 (head wind)
6 3:36.7
7 3:32.8
8 3:39.8 (slowly dying)
9 3:44.4
10 3:44.5
11 :22.0 (0,11k)
The course was properly measured, so probably my Garmin messed up a bit with the extra 110m (probably in the 2nd k). I have some work to do with pacing, since the 2nd half is considerably slower than the first half, that also might be because I mostly skipped my long runs the last couple of months:duh:
The next race will be on May 7. Any advice for preparing is much appreciated!
Will