New event challenge

[DaveM40]

Hi TheEd - great weather here in the UK - how is it in Sweden?

I did the 10 x 400 at track today;

time / ave hr / max / after rest

77.0 / 141 / 154 / 111
76.5 / 144 / 162 / 120
75.5 / 150 / 165 / 122
74.5 / 149 / 163 / 128
77.2 / 151 / 166 / 130
76.2 / 155 / 167 / 131
76.2 / 156 / 169 / 135
76.3 / 157 / 170 / 138
76.8 / 158 / 170 / 139
75.6 / 159 / 170 / 136

ave pace was 76.2 - fastest average yet by 0.5 from March 1st (did 300's last time in avout this pace) - I started off getting quicker each rep as other runners were using track and I started being dragged along as they sprinted by! I settled down into a nice groove when I noticed this and enjoyed session - felt good.

I seem to have recovered well from Tempo run, which is nice

Best wishes ... Dave

[TheEd]

you should have a decent 5km Saturday



TheEd
ps.. I thinks Sweden has stolen the UK's weather patterns

[DaveM40]

Hi TheEd - hope things are good for you.

I ran 5000m on the track today. It was a good race in perfect weather - mild / overcast / no wind - simply great to run in

I ran 17:21 - a new PB by 32 seconds.

I got my pacing right and went from 13 to 9th - it was a seniors race so I was pleased as a veteran not to be last :o:

1k splits

1/ 3.26 162hr
2/ 3.30 166
3/ 3.30 167
4/ 3.33 169
5/ 3.22 175 (max HR)

ave hr was 165 for race

Felt good and I ran my own race. Perhaps I could have gone for home a lap earlier - but I am learning?

The 6 x 1000 intervals have paid off - the program hits the spot :great:

Legs good - 1 hour easy in the morning.

Now for a good cycle pre 1/2 marathon :mrburns: am I to do the normal sessions this weeks ahead?


Thanks again for your help - D

[TheEd]

congrats Dave .. do consider it was expected, so well done on delivering

that is always the most important ingredient only the athlete can deliver on the day

yes, you continue the cycle as normal with the add of the longer run and all should be as good as it can be for the 21km

enjoy

TheEd

[DaveM40]

Hi TheEd - I wonder if I could ask for some advice please? With the half marathon coming up my mind is turning to a few details; one of which is Race day nutrition. I am a little green about this as with my 1500m background it was pretty simple. The 10k has been fine too, but I know 21k will take me about 80 mins and clear down my carbo stores a lot. I am thinking of using an energy gel on the run to boost me. Race starts 9.30am - so I am thinking porridge and banana breakfast at 7am + sports drink pre race. Is this a good plan? At what point should I take the gel? I thougt 13 kilo mark?:tourist:

I am recovering well from Saturday race.

13k easy yesterday and easy 10k today on grass / trail.

90 mins tomorrow on trail

5 x 2000 Thursday

rest friday

25k on Saturday

All good

[TheEd]

Hi D .. to be honest, in all my years of coaching we never concerned ourselves with gels etc for anything other than the marathon

if however you have a fear that you will have problems then for the sake of the head maybe you should start preparing now

do they supply coke at the water-points of your events?

TheEd

[DaveM40]

Thanks for the advice. I think they give out water on course. :mmm:

[TheEd]

one of the things we would do is mix a little coke and water to give a light sugar intake

one of the things that concern me is that you begin to worry too much about such matters and it has a detrimental affect on your run

but if it makes you feel better then consider practising again on the next long run, yes?

Cheers

TheEd

[DaveM40]

Hi TheEd - I see your point. I will use a gel again on Saturday's long run.

I will take one with me on 21k race too and then it can't play on my mind! I think it will be a little boost and maybe it could break up the race in my mind a little?

Dave

[TheEd]

you should gain more confidence after this weekend's run and we can consider a slight variation, which was always part of marathon training

the last 15 minutes at marathon pace and in your case the last 15 minutes at half pace

Cheers

TheEd