Long Time Running.

[cardosa]

Hi,

 

I'm 32 years old, 1,70 m and 64 kg and I'm from
state of Goias Brazil

I started running about 2016 and I've had a
coach runner for 2 times, since 2016 I've ran 4 half marathons my PB is 1h and
50 min in 2019. Due to Corona virus I stopped running in March until June.         

In June I restart to running without a coach
and since I'm training for do a virtual Racing Half Marathon in 12 October. I create
my schedule of training for my own, I have been running 3 and about 32 km for a
week. This year I found a gold tip and this change my running. This The
well-known 80/20 rule of intensity balance. Until this year I done almost all my
training running in high intensity with low volume of km.

 

I've done
the 3 km test Tues 29/9/20

Warm-up 2 km

Rep|Time|AHRR|MHR

01|05:48|163|155

02|05:11|161|167

 3km test

Rep|Time|AHR|MHR|

01|04:14|173|179

02|04:17|181|187

03|04:12|187|191

Total 12:44

Calm down 1,5 km

Rep|Time|AHRR|MHR

01 1km|05:57|162|168

02 0,5km|03:15|164|168

I was planning to do a break
https://www.time-to-run.com/training/10k/offtime.htm for two weeks and then The
Build up Period for 2 weeks too after my Virtual Half Marathon. And before to
do a Time trial test and then to choice my 10km program.

TheEd I would like to know what do think about
my planning (have a break then do a The Build Up Period and finally do 4 km TT
and choice my 10km Program.

Sorry about
my English.

---

---

[TheEd]

Hi cordosa, and welcome to the forums

your event is on the 10th, so that is a week from tomorrow

don't change things around too much, for your Saturday run on the 3rd October, consider doing a 6k paced run at anticipated half marathon pace and then next week run it down to the event as easy as possible

provide feedback from tomorrow's run and we take it from there

TheEd
ps.. there is not much you can change before the 21k .. so enjoy the process

[cardosa]

Hi TheEd,

 Wednesday 30/9/20 

 40 min z2 HR(139 - 155)

 Rep | Dist    | Time  | AHRR | MHR

 01   |1km    |06:04 |134     |146

 02   |1km    |06:03 |144     |152

 03   |1km    |06:02 |147     |153

 04   |1km    |06:08 |148     |154

 05   |1km    |06:20 |150     |155 *7m gain elevation

 06   |1km    |06:41 |148     |153  *8m gain elevation

 07   |0,41km  |02:39 |148   |154

Friday 02/10/20 FARTLEL 2KM(WarmUp) + 1K(5:30 TO 5:40) +1K (5:00 TO 5:05) + 2K(5:30 TO 5:40) + 1.5K(4:50 TO 5:05)

Goal	Time	Dist.	Pace	AHR	MHR	Elev Gain
1km Z2 warmup	05:58,1	1,00	05:58	142	155	5
1km Z2 warmup	06:02,6	1,00	06:03	148	155	4
1km 5:30 - 5:40	05:38,0	1,00	05:38	154	160	4
1km 5:00 - 5:05	05:01,9	1,00	05:02	163	169	4
1km 5:30 - 5:40	05:29,5	1,00	05:29	157	164	3
1km 5:30 - 5:40	05:35,9	1,00	05:36	164	169	12
1km 4:50 - 5:00	04:50,2	1,00	04:50	172	178	11
0,5km 4:50 - 5:00	02:19,0	0,50	04:40	172	180	11
Cooldown	06:46,0	1,00	06:46	162	167	8
	47:41	8,50	05:33

---

Hi,

When I red your message I alread haved ran my 8.5k Fartlek Friday 02/10/20 

I was planning...

Sunday Run easy HR(139 -155) 80min

Tuesday  40min easy run

Thursday  Fartlek 2km WarmUp + 10 x ( 1min (10k pace) + 1 min (5:40)) + 1 km CoolDown

Friday  Rest

Saturday 30min easy run

Sunday  Rest

Monday 12 October virtual Racing Half Marathon in 12 October

TheEd let me know what do you think about my planning I will change my Sanday 80min easy for 6k paced run at anticipated half marathon pace as you advise.

Thanks  " alt="" title="">

Ps. On my 21k I dont pretend run at hard pace but my goal is run in a moderate intensity in average pace 5:10 to 5:15 min/km

[TheEd]

Hi cardosa, we look to go down to the event with minimal disruption, in the last week don't do too much and allow the body to prepare

after the race we can see how long it takes for you t recover and then we can plan forward

enjoy the week

TheEd

[cardosa]

Hi,

My Paced run 6 km.

Sunday 04/10/20

 2km warmup

 Rep | Dist | Time | AHRR | MHR

 01 |1km |05:31 |142 |152

 02 |1km |05:32 |156 |164

 6km Paced run

 Rep | Dist | Time | AHRR | MHR | Elev.

 01 |1km |04:55 |165 |172 |2m

 02 |1km |05:00 |173 |178 |15m

 03 |1km |04:48 |172 |177 |-12m

 04 |1km |04:53 |172 |177 |-5m

 05 |1km |04:45 |177 |181 |0m

 06 |1km |04:35 |179 |185 |1m

Total 6km 4:50min/km MHR 173

1km cooldown

Rep | Dist | Time | AHRR | MHR

 01   |1km     |06:13 | 172      |177

Tks!

[TheEd]

HI cardosa, what is your plan for your runs towards the half marathon

we, if running Saturday .. would say do 3 x 5 minutes @ anticipated half marathon pace with 2 t 3 minutes easy jogging in-between

then wed . thurs a light 20 minutes with Rest on Friday

does this work for you?

TheEd

[cardosa]

Hi,

October 6

40min Z2 (139-155)

Splits	Dist	Time	Avg Pace	AHR	MHR	Elv Gain	Elv loss
1	1.00	05:36	05:36	140	151	1	7
2	1.00	05:53	05:53	145	151	6	9
3	1.00	06:09	06:09	151	157	16	7
4	1.00	06:00	06:00	150	156	4	7
5	1.00	06:38	06:38	153	159	10	2
6	1.00	06:41	06:41	153	157	6	0
7	0.43	03:02	07:03	153	158	5	0
8	0.01	00:03	06:08	155	155	0	0
Summary	6.44	40:03:00	06:13	148	159	48	32

---

October 8

 3 x 5 minutes @ anticipated half marathon pace with 2 t 3 minutes easy jogging in-between 2km Warmup and 1 km Cooldown

Splits	Dist	Time	Avg Pace	AHR	MHR	Elv Gain	Elv loss
1	1.00	05:30	05:30	135	142	0	14
2	1.00	05:41	05:41	143	155	10	17
3	1.00	04:52	04:52	159	167	3	2
4	0.02	00:08	05:25	160	160	0	0
5	0.53	03:00	05:41	153	160	2	2
6	1.00	04:56	04:56	162	168	4	4
7	0.01	00:04	04:33	166	167	0	0
8	0.54	03:00	05:31	162	171	3	2
9	0.98	05:00	05:07	173	177	15	3
10	0.54	03:00	05:32	166	174	0	4
11	1.00	05:52	05:52	167	174	9	0
12	0.00	00:01	05:37	167	167	0	0
Summary	7.63	41:05:00	05:23	157	177	46	48

[TheEd]

How did the event go cardosa

hope everything is fine and you recovering well

TheEd

[cardosa]

Hi TheEd,
The Virtual Half Marathon was amazing I beat my Personal Best Time.
https://strava.app.link/y38tU8eMwab

21,1 Km
4:53 min/km
Time 1h 43min

[TheEd]

nice going cardosa

focus on recovery and then come back to running slowly in this week

TheEd