Half marathon training

[Héctor]

Hi TheEd. This last week started again with the 10k cycles, after doing your build up for about 2 months, taking the long runs up to 2 hours. I went for a 4k
time trial on sat the 17th. but it lasted only 3k (side stitch), which I completed in around 12 minutes, so decided my 5x2k pace will be 4:10 to 4:15 per k.

Did 2 70' runs on sunday and tuesday and then on thursday the 5x2k, tough as always, but completed anyways. Details: http://connect.garmin.com/splits/160549862

Yesterday did the long run, 22,7k in 2h 3', http://connect.garmin.com/splits/161339385

Héctor.

[TheEd]

wow Hector .. you most certainly look to have come back quite strong

would be great if you are able to break down what your 5 x 2k session was in the thread .. makes it easier for me to process then and for you to get the benefits

enjoy

TheEd

[Héctor]

5x2k splits & HR info

1) 8’22” avghr 160, maxhr 166 down to 108
2) 8’29” avghr 163, maxhr 174 down to 118
3) 8’27”avghr 164, maxhr 170 down to 124
4) 8’17”avghr 164, maxhr 170 down to 127
5) 8’23”avghr 164, maxhr 172 down to 130

Seems to be starting at a level near my last year’s best…
We will see if I can get any better…

Rgds.

Héctor

[TheEd]

you should get quicker at the same pulse

TheEd

[Héctor]

Hi TheEd. Yesterday (1 day behind schedule, I wasn't able to run since last saturday's long run) did the 6x1k. The splits are as follow:

1) 3'56" avghr 157, maxhr 187 (spike), down to 113

2) 4'09" avghr 159, maxhr 169, down to 131

3) 4'13" avghr 163, maxhr 171, down to 134

4) 3'58" avghr 162, maxhr 169, down to 133

5) 4'07" avghr 169, maxhr 180, down to 128

6) 4'06" avghr 172, maxhr 186,

I was suposed to do them between 4 and 4'05", but was very windy. Reps 2 3 strong head wind. The opposite on 1st and 4th. Was a little difficult to judge pace.

[TheEd]

nice session considering the wind

pulse range in a good working range

TheEd

[Héctor]

Hi TheED. I think I should postpone the 5k paced run, as I have some tightness on my left hamstring (mild tenderness if I press with my hand). I'll go for an easy run instead.

[TheEd]

let me know how the hamstring goes

check out our data on the hamstring

http://www.time-to-run.com/injuries/hamstring

most legs do not enjoy fast running in the wind

TheEd

[Héctor]

Hi. Did a 1hr easy run on saturday, 10,5k avghr 136. Nothing
yesterday. The hamstring seems to be better, but I'll be extra careful as my first injury as a "runner", 2 and half years ago, was there (then I didn't pay attention to the mild pain, ran a race and after couln't run for about 2 months). Keep you informed.

[TheEd]

how things going Hector?

hamstring fine?

TheEd