Where Your Dreams Become Reality
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Subject: RE: Bored X coach, willing to give unwanted advice
I am training for a half. I am aiming for sub 1:30 in Oct 2012. I started training in November 2011 and there are two races in Sept and Nov 2012 where I aim to achieve the PR.
I am 36. 81Kgs. 5'10. My PB is 1:42 for the half in 2008. In Nov 2011 I ran the half in 1:48 thats when I realized I have to stop jerking around.
Since then, I have run a 10K in 46:48 in Feb and I run the half in my long distance runs - every saturday - at 1:53 (moderate pace). I did some intervals in Feb then realized they were a
bad idea (acidosis screwed my legs - took six days to recover) and have since stuck to doing strides once a week as I build my base. I stopped running hard (fighting each Km) and
now instead focus on mileage and running fast. And My speed has increased.
I am now nearly settled on 75-85K which I would like to maintain for perhaps five weeks as I increase strides then after that, I can start inching toward 90K. After each run, I do lunges,
pushups, heel-toe walks, crunches and then I stretch.
My fastest 1K run is 3:58. How can I run faster at such short distances even as I work on my base? Or is it unimportant?
As I aim at going sub 1:30, it would really make me happy to run 1K at near 3minutes. How can I make this happen?
This has been my progression. Am I on the right track? What do I need to change?:
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare)
________wk4 rest - with a flu
________wk 5 21+15+13+16+13... (here is where we are now)
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