Good evening to all @ LR,
Has been a while since I last posted, but glad to be back to the sport I love so much after a period of tribulation.
It has been a long, tough year, and only in weeks I'm finally seeing the light at the end of the tunnel.
In 2 1/2 weeks I shall be running the Valencia HM. If one would have spoken to me about my target for the race one month ago, I would have smiled & simply said I'd be lucky to run 1:24 xx (4'00"/km)
However in recent weeks, training (coupled with motivation) has picked up quite nicely, even though I must admit I'm running out of time to reach my race goal (to run sub 1:20 with just 2 months of positive training)
Some recent workouts:
3 x 3k in 11'10" w/400m in 1'50"
10k in 38'05"
Progressive long run; 1:25'48" (last 8k @ 3'50"/km)
12 x 1k @ 3'45" with 200m easy in 55" (averaged 3'50"/km for total run)
& yesterday, half marathon simulator (52 3/4 laps) training run on the track in 1:22'20" (3'54"/km)
I'd like to get your views & feedback on the above workouts & your recommendation on the final workouts before Valencia.
The plan was that this Sunday as part of my long run including would include 3 x 5k @ 3'45" w/last set if possible at around 3'40"/km w/1k easy at 4'45"/km.
Also 5 days before race day (Tuesday evening) I'm planning a bit of a booster s3ession which includes 5 x 800 / 400 / 200 / 100m w/200m jog & 3' after every set to get some speedwork in my legs.
Thanking you in advance for your feedback & support