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+--- Thread: Long Time Running. (/Thread-Long-Time-Running)
Long Time Running. - cardosa - 01-10-2020
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
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.
RE: Long Time Running. - TheEd - 02-10-2020
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
RE: Long Time Running. - cardosa - 02-10-2020
Hi TheEd,
| 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 |
" alt="" title=""> RE: Long Time Running. - TheEd - 05-10-2020
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
RE: Long Time Running. - cardosa - 05-10-2020
RE: Long Time Running. - TheEd - 06-10-2020
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
RE: Long Time Running. - cardosa - 09-10-2020
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 |
RE: Long Time Running. - TheEd - 12-10-2020
How did the event go cardosa
hope everything is fine and you recovering well
TheEd
RE: Long Time Running. - cardosa - 12-10-2020
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
RE: Long Time Running. - TheEd - 13-10-2020
nice going cardosa
focus on recovery and then come back to running slowly in this week
TheEd