12-12-2010, 09:40 PM
Hello again,
Yes, I think I am fine back on track now. Occasionally I change a 30-minute run to a 70-minute walk based on the snow conditions or if I have some company to join me (which is quite rare).
Today I did a long run, 18k in about 1:54:00, meaning an average speed of 6:20 or so per km. It went fine despite the cold temperature (it was -13 degrees). I felt surprisingly fine after the run, despite my average HR coming out slightly higher than I aimed. The average was 142 bpm, when I aimed to keep it at 140 bpm or below. This made me feel that I have had some development in this slow running. At least I am now able to do such a long run without having to slow down or anything along the way. Quite encouraging for the half Marathon. The main thing will now be to increase the speed. I target 1:50 or less on the half Marathon so there is still plenty of work left.
I did the long run now as I had to skip it last week due to our vacation. Now my target is to take a few easier days and have the "race day" according to the program on Thursday. What kind of race should I go for? The program says "up to 15 km", but what would you recommend?
Looking forward to your response!
K4m
Yes, I think I am fine back on track now. Occasionally I change a 30-minute run to a 70-minute walk based on the snow conditions or if I have some company to join me (which is quite rare).
Today I did a long run, 18k in about 1:54:00, meaning an average speed of 6:20 or so per km. It went fine despite the cold temperature (it was -13 degrees). I felt surprisingly fine after the run, despite my average HR coming out slightly higher than I aimed. The average was 142 bpm, when I aimed to keep it at 140 bpm or below. This made me feel that I have had some development in this slow running. At least I am now able to do such a long run without having to slow down or anything along the way. Quite encouraging for the half Marathon. The main thing will now be to increase the speed. I target 1:50 or less on the half Marathon so there is still plenty of work left.
I did the long run now as I had to skip it last week due to our vacation. Now my target is to take a few easier days and have the "race day" according to the program on Thursday. What kind of race should I go for? The program says "up to 15 km", but what would you recommend?
Looking forward to your response!
K4m