Going for 21k in May 2011

***TheEd*** · 21-03-2011, 05:58 AM

let's play this by ear .. in a way the development has taken place and all we need do is get some confidence back from the routine and you should be fine to race and achieve.

we have this week to return to running .. 1day on 1 day off and then 4 weeks of training and 2 weeks run down to the event

so once this week is out the way we can try to get some further training in

Cheers

TheEd

K4marathon · 21-03-2011, 06:29 AM

OK, sounds like a good plan. I will take 30-60 min runs every second day now and then aim for tougher training from the weekend.

Thanks

K4m

K4marathon · 27-03-2011, 06:02 PM

Hello TheEd

I did three easier runs along the week, and now today (Sun) I did a long run, 14.2 km at a speed of around 5:50 per km on average. Considering the fact that roads were really icy at big parts of the run, I believe this was pretty much race speed effort for me. The run went quite well, the average HR was slighthly high at 159, but I think it will be even higher in the race in May so it was a good training run for me. In all, I also had no issues with the cold I had the week before, so I am ready for the heavy 4-week training now. Any special training action now or shall I just start from the beginning with the program? It is 6 weeks to my 21k now.

All the best,

K4m

***TheEd*** · 27-03-2011, 06:45 PM

nice to hear .. there are so many bugs around in the northern hemisphere .. not good .. got to start getting better now

easy running and let's see if we can get a 2k session in on Thursday

let me know how it goes before Thursday

Cheers

TheEd

K4marathon · 03-04-2011, 03:54 PM

Good evening!

I had some problems with getting good runs in this week as I was on a business trip in Germany and had quite irregular working / eating / sleeping hours. Therefore I only did easy runs during the working week and logged two slighlty harder runs in the weekend (I did a Fartlek Sat and a 10k run at 5:50 pace on Sun). Running feels OK at the moment.

Since it is now 5 weeks to the 21k race, should I run one complete cycle of the program and then do a 2-week slower preparation as you suggested earlier?
I will again be on a trip next week, but hope I can continue the program without any changes anyway.

All the best!

K4m

***TheEd*** · 03-04-2011, 04:48 PM

at least you were able to get a few runs in .. and yes, 3 week cycle and then roll down towards the 2k race

would like for you to put in at least an 18km run at the end of this week if possible?

does this sound OK for you?

TheEd

K4marathon · 03-04-2011, 05:28 PM

Sounds great. I will aim for an 18k run on Sunday. I will try to get my running buddy to join and try 18k in 1:40 to 1:45 depending on the conditions. I really hope this ice will melt before that as it makes running so much more difficult. In between I will be in Beijing for a few days. There the weather should be much better for running but of course I will have the disadvantage of the jet lag and busy schedule. Will let you know about the progress.

BR,

K4m

***TheEd*** · 03-04-2011, 05:31 PM

good luck and travel well k4m

TheEd

K4marathon · 11-04-2011, 06:58 AM

Hi all,

I did the long run on Sunday, 17,2km. It went really well. I ran it with my friend and we kept good speed at around 5:30 per km for the whole run (except first 2k a bit slower as start). We finished the run in just under 1:34, meaning 5:27 per km. At this pace, the 21,1km would end in 1:55, so I still need to be able to accelerate a bit more toward the end. The HR also remained in control at 154 bpm on average. This run really felt better than the long runs I've done before.

Now I am ready to continue with the week with the 1k session and slower runs. For the weekend the program suggests a 5k paced run. Shall I also do that or shall I modify the program somehow in preparation for the race?
According to the schedule, the program cycle will now have the last tough run on 24.4, i.e. two weeks before the 21k race.

All the best,

K4m

***TheEd*** · 11-04-2011, 07:03 AM

nice going k4m

this should give you confidence

over the next number of weeks we shall do all that is necessary to achieve your goal in the half, which I think you are now capable of .. so let us progress with the cycle but not become too wrapped up in needing to do exactly as the program states

this weekend you may run a 10k paced at your target pace for the Half

have you found any events to run before the 21km, as it would be a good idea to get an idea about the pre-race excitement that comes with competitive races?

TheEd