|
 Where Your Dreams Become Reality |
|
You are reporting the following post to the moderators for review and possible removal from the forum Poster: jaliet Subject: RE: Bored X coach, willing to give unwanted advice Body: Hi, 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?: Jan_____wk1 N/A ________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) Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
|
