Half marathon training

[TheEd]

you don't need to do the 1 minute fast / slow on Thursday, if the run Saturday is not important

you could put in an aerobic run if you want (up to 1hr)

Cheers

TheEd

[Héctor]

Hi TheEd. I didn't run the race in the end, so just wasted another week. Next tuesday will begin with a new cycle.

Rgds,

Héctor

[Héctor]

Hi TheEd. Ran 16k on Saturday, 10k on Sunday, then 12k on tuesday. Today (thursday) went for my 5x2k, but couldn't complete the last rep. (ended by 1,34 k)

splits
Warmup 16', 2,7k.

1) 8'14", avg hr 207, maxhr 240, (my hrstrap is driving me nuts lately), during rest it went to normal down to 116.

2) 8'20", avghr 174? , maxhr 202 (another spike), down to 112.

3) 8'23", avghr 167, max 174, down to 133.

4) 8'26", avghr 170, max 175, down to 139.

5) 1,34 k in 5'53", avghr 170, max 176, down to 130.

Then 1,15k back home.
I know I did them at a somewhat faster pace than you recommended (4'20"), but tried to run by feel without looking too much at the watch.

RGDS.

Héctor

[TheEd]

OK Hector .. let's see if we can put some consistency together now moving forward

the 6 x 1k session should be better

rather stick to the pace given as that is the required training zone currently and you would be able to complete the whole session and this is something you can buuild on

so for the 1000m, 10 seconds quicker than the last prescribed 2k session, so 4.10 per k

the benefit of the sessions, is developing a rhythm

onwards and forwards

TheEd

[Héctor]

Hi. Today completed a 18,8 k long run in 1h 43'. I may run a 8k race next saturday in place of the 5k tempo, then there is a half marathon on sunday the 20th, but I don't think I would be able to go, altough I would like to.
Rgds.

Héctor

[TheEd]

Ok .. let's get this week's training done and we can see how it all gets put together

TheEd

[Héctor]

Hi TheEd. Did the 1k reps today. Felt pretty tough, I almost gave up after the 3rd. rep.

data

15 min warmup then:

1) 4' 02", avghr 160, maxhr 169, 130 after 60" rest

2) 4' , 165, 213 (guess was a hrm spike), 136

3) 4' 09", 167, 175, 142

4) 4' 04", 169, 175, 147

5) 4' 10", 170, 176, 155

6) 4' 13", 170, 177, 143


Rgds,

Héctor.

[TheEd]

hector, things don't sound right

have you been monitoring your am pulse rate?

u seem to be struggling for a short while now, so maybe we should slow it down and look to see what is causing the sluggishness

are you sleeping and easting well at the moment?

TheEd

[Héctor]

Of course I try. Sometimes I don't get enough sleep (around 7hrs or less most of days). I think this time I'm having trouble assimilating the days 3 to 8 block of the cycle. The long run was done somewhat faster than I should (my fault), then did an 8,5 k easy and then some upper body work at the gym on Sunday. I’m beginning to think that I don’t respond too well to this schedule, maybe I should separate more the hard days. I’m open to your advice.

[TheEd]

Hi Hector, Days 3 to 8 are important

for the long run you have to discipline yourself to go 'easy'

in your case you must run below 140bpm and not over

if it is a case of maybe going too hard on the long run then it will affect you and your recovery as well as the 1k session

please provide feedback of morning pulse rate over the next few days and hopefully you bounce back come Thursday

Cheers

TheEd
ps.. your 7hrs sleep should be enough