Going for 21k in May 2011

K4marathon · 13-04-2011, 07:07 PM

Hi TheEd,

I did the 5*1k run today. It certainly is great now when the ice has melted and you can run on dry streets and paths. The run went fine and I finished it with an average HR of 153 at the 4:30 speed per km with 90s rest between the fast sessions.

Looking at other races before the 21k run in May, there is not so much going on around here. But on 25.4. there would be a suitable small-scale race not so far from here. It is 12 days before the 21k race and I could choose either a 10k or a 21k run. Do you recommend I participate in this, and if so should I go for the 10k or the 21k option?

BR,

K4m

***TheEd*** · 13-04-2011, 07:28 PM

definitely the 10k option and a fine race will do you well

Smile

TheEd

K4marathon · 13-04-2011, 07:44 PM

OK, thanks. I will aim to do the first 5k at around 5:15- 5:30 speed and then increase as much as possible toward the end. Let's see where that takes me...

K4m

K4marathon · 25-04-2011, 03:54 PM

Hello TheEd

Last week went by with some easier and faster runs.
Today I did the 10k race with my friend. We started off a bit too fast, going with the crowd, and did the first 2 kms in 4:27 and 4:37 respectively. After this we slowed down and finished the next 7 kms between 4:50 and 5:10, and then the last km again in 4:37. In all, the total time was 49:00, one minute below our target. I was very pleased after the race. The link of my Suunto log is attached. Pretty maximal performance I would say...
After some calculations, this is about the pace we also need to keep in our main race in two weeks.
Our target now is to run the first 11k at 5:30 speed, meaning 60:30. Then we need to accelerate to 4:54 speed for the remaining 10.1k. Of course, this is only in theory but is our target for achieving the 1:50. Sounds really tough for me!
How shall I go on now for the last 12 days before the race? Only easy runs or?

BR,

K4m

http://www.movescount.com/moves/move1758983

***TheEd*** · 26-04-2011, 08:54 AM

Hi k4m, that was only inexperience, so it is good to get that out the way

you could consider a 2k session this week .. 4 x 2k in 4.45 per k with 2 minutes Rest .. you should find this session suitable and once we have the feedback we can plot the run down to the event (session Wednesday)

The HALF race will be a lot better as you will pace yourself better, knowing about the fast start

Your thoughts?

TheEd

K4marathon · 27-04-2011, 06:17 AM

Sounds good! I will do the 2k session today.

K4m

K4marathon · 27-04-2011, 10:43 AM

Ciao

Now I did the 4*2k run. It was quite a tough one so soon after the 10k race, but I could finish it. My HR during the actual runs is between 160 and 170 on this speed (my max being 182), so I cannot go much faster. Then during the rest it drops to 120 bpm or so.

The move is stored in MovesCount if you want to see the details: http://www.movescount.com/moves/move1775511

Now I think I will schedule a well-deserved appointment to a massage.

Speak to you soon!

K4m

***TheEd*** · 28-04-2011, 11:41 AM

the dropping of the pulse to 120 is a good sign

how are you feeling today .. a light walk or 20 minute jog but no training

TheEd

K4marathon · 29-04-2011, 05:37 AM

Hello,

My legs felt a bit heavy yesterday (Thursday) and I did no training. Now this morning I am feeling quite normal. Planning to have a non-alcohol Vappu celebration this year in order to stay fresh for the upcoming run. Maybe playing some golf in the weekend. I was thinking of taking a very easy 30-minute or so jog today based on your comment.
Just eight days to go. Any special things to do wrt diet or jogging or?

BR,

K4m

***TheEd*** · 29-04-2011, 05:54 AM

A light run today should do no harm .. it takes round about 72 hrs for alcohol to leave the system and the damages from alcohol are often dehydration related

excess is certainly a no no however one or two beers is not much harm Wink

you now have the run down towards the 21km and you should be getting used to the pace you need to run the half at, so over the weekend you can look at running 8 to 10k at the anticipated pace for next week's race .. try match the heart rate and pace together and become aware of relaxing

do not run faster as it is not necessary

as for diet .. no need to confuse you regarding this however you should not eat steak or meat the night before the race. Stick to your normal diet, except avoid anything you know causes you problems

after this race we can talk about future nutrition

Enjoy your weekend

TheEd