Starting over :)

[TheEd]

in going towards the event, you can look at Tuesday as the last day where training can be placed

TheEd

[wookie]

in going towards the event, you can look at Tuesday as the last day where training can be placed

TheEd

Did my Saturday run, 60 minutes, about 10km, didn't try hard or anything, don't have the data handy.

Monday (last night) had a hockey game.

Tuesday (open)
Wedneday (open) - light running in prep for 21k
Thursday (open)
Friday (open)
Saturday Race Day 21k

So what should I be doing
Tuesday and Wednesday?

Then based on past runs what pace should I be doing the 21k? I really have no goal for it, I just kind of booked it as a target to keep me motivated/training.

I don't want to run slow, but. . . I don't want to go out and kill myself and be at the point of failure blowing through the finish and colapsing. Just want to have a good run and be able to move forward with my training towards a sub 40-10km.

Thanks!

[TheEd]

you can do a light fartlek session of the following

6 minutes at Saturday's intended pace with 2 minutes easy in-between

3 x 6 minutes faster running with 2 minutes easy in-between

no need to run Wednesday or a light 20 to 30 minutes if tempted

on event day .. try to run as easy as possible to 18km as the race will only start for you then

good luck and don't hurt yourself

TheEd

[wookie]

you can do a light fartlek session of the following

6 minutes at Saturday's intended pace with 2 minutes easy in-between

3 x 6 minutes faster running with 2 minutes easy in-between

no need to run Wednesday or a light 20 to 30 minutes if tempted

on event day .. try to run as easy as possible to 18km as the race will only start for you then

good luck and don't hurt yourself

TheEd

Hey,

I was in bed when you posted this - so tuesday is long gone
Didn't end up doing anything.

Today I'll do 30 mins light.

Stretch and rest thursday/friday

I'm not sure what you mean by easy for 18 then the race starts? Is easy something like 5:00 per km, slower? Faster?

At 18k what do I do? All out or just a nice brisk pace as fast as comfortable?

Haha, thanks, I'll try not to hurt myself although running is rarely (knock on wood) my injury problem, it's everything else

[TheEd]

see how you feel by 18k .. then you can decide

TheEd

[wookie]

Hello

I'm going to spare the pleasantries as I'm beat. :taped:

21 km 1:38:24, average pace 4:42 per km, average HR 168 bpm

Lap 1 - 18.02 km 1:25:48 average pace 4:46 per km, average HR 167 bpm
Lap 2 - 2.9 km 12:35 average pace 4:19 per km, average HR 175 bpm

Felt pretty good throughout the whole race. Got stuck in the back at the start and probably cost me 1 minute.

Thought I did a 4:45-4:50 pace for the first 10km, then 4:30-4:40 the next 8 as I still felt good, mild stomach cramps around 15-18. At 18 I really tried to pick it up. Felt good for the first 1500, probably going 4:10-4:15 second 1500 hurt like a @$#$#@$ my stomach hurt, my lungs hurt, crossed the finish line looking pretty dead I hear.

Anyway, legs are pretty sore right now 2.5 hours after. Took the dog for a 10 minute walk and I'm pretty tired.

Thanks for all the help! I'll post my schedule for the next few weeks. Hockey playoffs start next weekend which will determine what I can do (pending how many rounds we make it through).

Have a good weekend!

[wookie]

Wow I'm really sore today

[TheEd]

lol .. the half can be quite a distance especially if not that fit

you could get away with a decent 15k however the last 3k can be quite awkward ..

onwards and forwards

TheEd
ps.. nice to get the experience of the half out the way

[wookie]

lol .. the half can be quite a distance especially if not that fit
HEY!! :p

you could get away with a decent 15k however the last 3k can be quite awkward ..
What do you mean?

onwards and forwards

TheEd
ps.. nice to get the experience of the half out the way
Agreed

What did you think of the time? Did you think I'd do better? Worse?

Okay,
Playing hockey tonight (Monday), just a light scrimmage.
I can go for an runs Tuesday, Wednesday and Thursday

Friday I HAVE to take off as:

Saturday
Sunday
Tuesday
Is hockey playoffs. Best of 3 so I could be done on Sunday for the season.

So what do you suggest for Tuesday, Wednesday, Thursday (just wanting to maintain until my hockey season ends.

Thanks!

[TheEd]

you could get away with a decent 15k however the last 3k can be quite awkward ..
What do you mean?

Running up to a 15k race distance, you can get away with the lack of training, however the last 3k of a half marathon can be quite different

What did you think of the time? Did you think I'd do better? Worse?

I didn't put much thought into what time you would run but more a concern that you may land up hurting yourself

Cheers

TheEd