18-09-2010, 01:29 PM
the 400's .. this caution is related to the calf muscles .. so a reassess after 21km is surely a good thing
now going through the run and your pulse range
you should truthfully be fine to run in the same way for the 21km without fear, if sub 85/84 is your aim then I can confidently say that if you continued today with a further 6km you would have achieved a sub 85/84 for 21km
your pulse range was not high, if you ran closer to 166 for 10km of that 15km then I would say that you were not ready for 21km .. however this run was good from all angles and you have definite reason for confidence
don't create a fear for the last 3 miles but rather prepare yourself mentally to focus for the final miles .. concentrate on maintaining pace and keeping 'form' and you should be OK
hopefully now you are able to see the benefit of the Build Up training
and I can assure you things will get better by the time you roll to the 21km your 10k pace via the 2k session will also have improved so running at today's pace should be more comfortable (and that is with all things progressing as planned)
so you in a definite good place currently
TheEd
now going through the run and your pulse range
you should truthfully be fine to run in the same way for the 21km without fear, if sub 85/84 is your aim then I can confidently say that if you continued today with a further 6km you would have achieved a sub 85/84 for 21km
your pulse range was not high, if you ran closer to 166 for 10km of that 15km then I would say that you were not ready for 21km .. however this run was good from all angles and you have definite reason for confidence
don't create a fear for the last 3 miles but rather prepare yourself mentally to focus for the final miles .. concentrate on maintaining pace and keeping 'form' and you should be OK
hopefully now you are able to see the benefit of the Build Up training
and I can assure you things will get better by the time you roll to the 21km your 10k pace via the 2k session will also have improved so running at today's pace should be more comfortable (and that is with all things progressing as planned)so you in a definite good place currently
TheEd