Half marathon training

[Héctor]

Hi TheEd. Due to other commitments couldn't run the race today. Instead completed a 4k time trial. My first 4k in under 16 minutes, completed it in 15min 32 seconds 3:41, 3:57, 3:55 and 3:59 each k, after a 5k warm up run with some strides.

warm-up details -http://connect.garmin.com/splits/122255619
4k details - http://connect.garmin.com/splits/122255636

In the previous days completed only some runs of the build up (saturday's hills, sunday 13.5k, wednesday 8,2 k, last 3 at a quicker pace (had to cut it short because it began to rain), and friday's fartlek.

Regards,

Héctor.

[TheEd]

this is nice going Hector .. going sub 4 for the first time is always a great stride forward

would you like to try the sub 40 minute 10k program and then we change the pace according to your needs or would you prefer to do something else?

Cheers

TheEd

[Héctor]

I'll give it a try, as I previously said I'm planning to run at least 2 10k, on nov. 5th and 19th (think that I'm in under 42 min shape) and then maybe some rest. Next year I'll try to reach under 40 for the 10k, under 1h 30 for half marathon and maybe another marathon.

[TheEd]

yes, you should be in that kind of a shape come the 10k races

when it comes towards the 4 - 5 x 2000m session, I shall give you the pace, if you are ready to go on a program

cheers

TheEd

[Héctor]

Of course I'm ready. I will begin tomorrow. Thank you for your feedback.

rgds.

[TheEd]

4 to 5 x 2000m R90

pace 4.10 to 4.15 per k = 8.20 to 8.30 per k

should be a strong session

the 1k pace is 10 seconds quicker for next week

4.00 to 4.05 per k

enjoy

TheEd

[Héctor]

Yesterday did a 12,8 k easy run, but unfortunately I suffered from some kind of pulling/strain in the hip area, don't know if ITB or TFL, produced while doing a lunge during warm-up. It let me run, but, I supose I won't be able to do fast running. It's frustrating, but maybe I need an off period.

run details http://connect.garmin.com/splits/122741216

[TheEd]

yes .. a 2 week break may be of interest

the marathon can linger on

Let me know how it goes

TheEd

[Héctor]

Hi TheEd. Haven't done anything since tuesday night. Today did a bike run, 43,5 k in 1h 48'. No problems with my hip, tenderness has been diminishing. Did some internet search and I supose it might have been a case of "external snaping hip" (TFL over greater trochanter) in the front leg while performing a lunge with torso rotation (that I might have done incorrectly). I'll go for a run tomorrow and see how things go.

Regards,

Héctor.

[TheEd]

here's hoping everything works out well

TheEd