6 replies to this topic

[Gandhionaharley]

So I ran my first HM at the Gold Coast and enjoyed it so much I registered for the Brisbane HM.

Since then most of my runs have been with my partner as she trains for her first 10k race at the B2B. So although I have been running 2 - 3 times a week, the runs have not been very long or hard. I have done only one 2 hours run since the GC race but nothing else really strenuous. I have been getting her to do some speed sessions and hill sessions, but obviously they have been at paces I find quite easy. Last week was crazy at work so I didn't run at all.

I was a bit worried about where my fitness is at, so tonight I thought I would do a mona-fartlek with efforts at 4:30 pace and recoveries at about 6:30 to 7:30 pace. I did a fairly easy 2.5kms either side of this as a warm up / down. This all went really good and I finished wishing I had aimed a little faster.

Any ideas what pace this could translate to in the upcoming HM? Also what suggestions do you have for the next 10 days?

[Peterhorse]

Hi GH

i see you haven't had a response to this question today so for what it's worth....

i'm not a coach but for the next 10 days, i would suggest backing off the volume but not the intensity (speed) of your running, e.g. max. of say 12-15k long run this weekend and a few runs of 4-8k per run next week, but do them all at or slight under goal race pace - this gives your body some 'memory' for the speed you want to run the race at. you won't get any fitter aerobicaly from here so use the time to tune up to the pace you want and let the body rest up ready for the race. i wouldn't go doing all out efforts time trialling any further for fear of being too tired or injury risk.

as for what goal time/pace? bloody hard to say without knowing you personally and knowing how your first HM was contructed e.g. did go out hard and fade badly? you run even all the way? take it easy and come home much faster? consensus seems to be that you do your best times when you do close to even splits for a HM. if you ran your best effort in even pace last time, then go for it again and push yourself for a better time but it might be only 2-3 mins. if you ran a shocker for the last 3-5k last time because you went out too hard, then you could take 5-7mins off perhaps (to pick a figure) just by running an even race and not losing so much at the end. and if you finished with plenty in the tank and did it easy, then you might try going out a bit harder but aim to be even and improve say 3-5mins. all a guess mate without knowing more about your running background, longer term training history and nature of your race plan form GC.

hope it helps, might be a start. note: no reason why you should be thinking slower is my thinking obviously if that was in your mind

cheers

PH

[Gandhionaharley]

Thanks Peter,

I guess my main concern is that without any really serious training over the last 5 or 6 weeks I might be looking at a slower time.

GC was definitly an out way too hard and a slow fade through the second half. So I think your advice to try to get consistent splits will be my main focus.

The training suggestion for the next week or so sounds like a good plan.

Cheers

[julz83]

yes i think even splits are the key. and definitely dont go out too hard at the beginning. it's better to keep some in the tank than use it all up and then struggle through the next 19 km.

and also dont forget that the gold coast course is about as flat as you'll get for a half. there will be a few slight elevations in the brisbane course. over the goodwill bridge and through the botanic gardens springs to mind.

with brisbane half as my 5th half marathon this year and still one to go at sydney in september i am thinking of not racing this one. rather just running for enjoyment. not that i dont enjoy my running but lately ive been feeling like it's becoming a bit of a drag and i think i need to take it back to basics a little.

[Kandingo]

Julz

might be a good race to just target running to a pace ?? with your PB time maybe saying today I am going to run 5 min kms !! and attempt to stick as close as possible to that.

last year I had a horrid run at Doomben HM due to not having a plan - I just ran it like a 10km only 11km to go -ouch. decided to run the GC HM at a set pace and achieved 17 kms within 4 sec ...a good mental boost.

your times have come down quickly so maybe consolidate a bit and just pick an achievable time and run it evenly and as you said just enjoy being out there.

I was going to run at Bris but will be doing a duathlon at Gatton - running hard straight off a bike is not pretty !!

[Gandhionaharley]

julz83, on Aug 13 2009, 08:44 AM, said:

and also dont forget that the gold coast course is about as flat as you'll get for a half. there will be a few slight elevations in the brisbane course. over the goodwill bridge and through the botanic gardens springs to mind.

Thats a good point, I tend to incorporate alot of hills in my training so I'm not too worried about running the hills, but I guess at the same time not having any would have helped me along at the GC HM?

[julz83]

yeah any flat course is good. i hate hills so the flatter the better for me!

thanks dave. i think that's the plan. 5min pace or somewhere around there. ive gotten very good at pacing myself right on to just within a a second or 2. must be that inbuilt garmin, or perhaps female intuition

good luck with your duathlon. i take my hat off to anyone that does those or tri's. i personally say no to any sport that invloves more than 1 event.