Tapering's going really smooth, i will run on fri/sat too, 3 and 2 miles. Weather says it will be 67F, sunny and up to 20mph winds. If i would have gone for 1:18 flat in ideal conditions, how much would you slow down in my case to get the best out of it?
Result : New PR 1:21:27. Conditions made it impossible to go faster...
Wishfulguy wrote:
Result : New PR 1:21:27. Conditions made it impossible to go faster...
Or you're butting up against the limits of your talent. Maybe you break 80 by spring; You'll probably max out at 1:17 after another year or so. Keep wishing though. Maybe your dreams will become reality.
Any ideas for how i should structure my training for the upcoming months would be welcome!
I plan on starting with 60mpw(1 long run, 1easy and 1hard workout+3easy days), peaking at around 80-85mpw in february/march before starting my taper for the upcoming race in early april.
Sounds like you did well in bad conditions for the half. hopefully you gave yourself an easy week or two after the race. You can take the first 3 or so weeks while you are gaining mileage and not do any tough workouts, strides, 3x1mi at HM pace and a LR are probably appropriate.
I've always stuck to intervals on tuesday, tempo on thursday or friday with a LR over the weekend. It's worked for me thus far. Mix up your intervals week by week, can add some 200 or 300s after the tempo. strides/hill sprints after some easy runs.
I ran 1:18 off this and 80mpw last spring. best of luck
- RunnerSam
Thank you very much! I will publish weekly updates on my training to share my knowledge and get advice.
Tuesday - 10 miles @ 7:30/mile
Wednesday - 10 miles @ 7:38/mile
Thursday - 10 miles @ 7:32/mile
Friday - 13 miles @ 6:51/mile
Saturday - 10 miles @ 7:23/mile
Sunday - 10 miles @ 7:29/mile
Total : 63miles
PR's as of Nov 2018
Half Marathon 1:21:27(new)
10k 36:13 (new)
5k 17:40 (new, en-route to 10k new PR)
Mile 5:26
Note: I just did a tempo (10k) today and i PR'd in both 10k and 5k with a big negative split. I knew it was coming, weather was just perfect today. Tomorrow i'll keep it easy and maybe go for my mile PR if my legs don't feel heavy. All this while running career high mileage.
Nice improvements and congrats on new PRs... Love watching your progress!!! Keep it up;)
Thank you very much! I just try my best and believe in myself. I beat my mile PR today by 1 second although legs felt pretty weak after that big effort last night. I'm confident i can smash it pretty soon.
This week's training
Monday - 10miles @ 7:46/mile
Tuesday - 10 miles @ 7:20/mile
Wednesday - 10 miles @ 7:48/mile
Thursday - 10 miles @ 7:03/mile
Friday - 10 miles @ 7:19/mile
Saturday - 2miles warm-up @7:12/mile + 10K in 36:13 (18:33/17:40) + 2miles cool-down @8:40/mile
Sunday - 4 miles @ 7:10/mile + 1mile in 5:25(new PR) + 5 miles cool-down @7:20/mile
Total : 70 miles
PR's as of Nov 2018
Half Marathon 1:21:27(new)
10k 36:13 (new)
5k 17:40 (new, en-route to 10k new PR)
Mile 5:25 (new)
Flash : Just did a 12 mile tempo run and as it was really cold, 40F, i decided to run the first mile easy and then to push the second as hard as i could so that i warm-up quickly. After that i just settled into a nice steady rhythm.
As a result i just PR'd in the mile : 5:14! I knew it was coming too..this week i just did a lot of miles without very fast running so my legs were pretty fresh.
The fact that you're setting PRs during solo runs is encouraging. It also means you need to go out and actually race those distances against other people.
Why did you do two hard efforts on back-to-back days?
Thanks! Well they weren't really hard efforts. First one was huge, however the second day i just went for an easy run and decided to go for a single mile as fast as possible, also on weekends i have more time and energy.
I will race 2 half marathons in april and may and a 10k in early june.
I decided to enter a half marathon at the last minute and dropping the 10k scheduled for early june.
I wasn't really tapered at all, but ran a big PR. 1:20:08. Weather was good, just that it was windy.
Sand Dunes wrote:
There's a documentary where a overweight fat dude who was never athletic as a child went from barely being able to jog and over the course of a few years and hundred mile weeks he got down to a sub 70 min half marathon and in the 2:2xs range for the marathon.
Link?
Thx
Congrats for your progress! What's your shoe rotation at the moment?
.
Nothing special, i do my easy/long runs in Vomero 13 and my fast stuff/racing in the Peg 34/35. I want to get a faster shoe for my racing, still debating between Zoom Elite 10/ Zoom Fly FK
PR's as of 04/2019
Half Marathon 1:17:41(new)
10k 36:13
5k 17:40
Mile 5:14
On sunday i raced a half marathon, fast course, decent weather(damp though). Went out at 1:16 pace, almost took down my 10k pr en-route. Slowed down in the end but i got a massive PR. It was my first ever victory in a race, i am so so thrilled! I accomplished my goals for this spring so whatever happens in my second race in may is a bonus.
Awesome job, man