1st half - 1 hr 50 sound reasonable? (Read 374 times)

10.1 in 1hr 35. Fairly steady on a hilly windy course with a convenience break..

 

Could have gone on with same pace and therfore I am now reasonably confident I can break 2 hours (allowing for a flatter/faster course, two more weeks of training and race motivation).

 

Definitley felt different after 7 miles and the slower pace really helped to get in a groove.

 

Thats 22 miles this week, 24 next with 11 miles on Sunday, hopefully get a sports massage in the week too

that 10 miler is  pretty close to what I do on Sundays  on a hilly 10 mile out/back.  based on that you should not have any problem breaking 2 hrs & getting down to 1:50 or under.   I have no problem getting well down under 1:50 but I've racked up many more double digit runs.  would be better if you have had more history with 10-15 mile runs.  with only 2 weeks of training left be careful.  you want to be rested/injury free & increasing  intensity/mileage now with only 2 more training weeks  will not really do much except maybe giving you more confidence.   After your upcoming HM & recovery you are in a great position to continue to build for that Oct. HM !!  Continuing on with your training & slowly adding onto your  stress levels (adding intensity/mileage) you will see a great improvement  by October  over your current level.

Have been following a schedule provided by the half marathon organiser. Never ran more than 5 miles before, started in Feb, half is in 4 weeks. Have ran three 10k races in 53, then 48.40 then 48.24 (trail 10k up and down a big hill).

 

Planning a 10 mile run tomorrow in 90 mins to extend my long run from 8 mile. Planning 10 mile run next week and covering around 20 mile a week.

 

1 hour 50 looks achievable but worried what I don't know....half course is flat and there are pacers to assist.

 

all thoughts/comments welcome

I think it is doable based on your 10k and the fact that you can run 10 mile a month before the race.

I think I will leave the 1:50 decision to the day before then just set my pace. It will be difficult to ignore though as I am a competitive so and so

 

my taper has three runs a week around the 2-4 mile mark each time.

 

Not looking forward to the 11 miler on Sunday to be honest, but will feel great after.

 

another question for you helpful people....how long do I NOT run for after the event?

That's highly subjective.  I believe I took a 2 or 3 days off after my first half.  I now only take 1 day off after a half.  Just go by feel.  My rule is I wait til I can walk down stairs without grimacing, then I try to run 

no need to take a full week off, in fact I would suggest you get out the very next day but just do an easy run/walk of 15-20 minutes.   that is if you are not injured or destroyed & cant even walk.   do this for next couple days & then take a day or so off.  my experience is that it helps to recover abit sooner.  yes you need time to recover so for  1-2 weeks after the HM take it very very easy & then slowly start back into your planned Oct HM training.    just my thoughts & of course Im not an elite athlete.

Thanks Taper folk..

Ran much of half marathon course this morning and its definetly flat (good right?)

Managed 11.4 in 1:42:23 and with 8:30 pace in last two miles.

Massage tomorrow is going to hurt...

That's great to hear Skyedog, it's all new to me. Today was the furthest I have ever ran as was last week.

i am not a fitness freak (I have lost 10lb since Feb) so I haven't any real history or data to lean on.

todays run was on 50% of the HM course but conditions were favourable. I planned a 9min pace, loosely, and only accelerated to 8.30 for the last two miles because I felt ok and wanted to test 1hr 50 pace. I feel sore now but no more than after a 10k race, I will finish this last week of full training and see how I feel next Monday. As it stands I suspect I will try to track the 1hr 50 pacer but listen to my legs at the same time.

thanks for encouragement

Paul

HR is too variable to say.  The formulas are based on "average" and we have no idea what the standard deviations are/were when they did the calculations.  Even if we did, it may or may not have any relationship to you and we would only be able to determine if you're an outlier, but still wouldn't know if it is "too" high.  The only way to know if it was too high is what your max heart rate is and the only real way to determine that is to test for it.  The real question is how did it feel to you?  Did you feel like you were working hard? Max effort?  Medium effort?  Easy effort?  Let face it, some guys your age will have a MHR of 220 and some below 150, neither will have any bearing on what your MHR is or what is too high for you.