Jan OS. Doing a HM on Feb 2nd. What's my training week look like? I have gone off the reservation in the past weeks and done a few 10mi runs at 9:40ish on the easy slow run days (Tues), everything else has been by the plan. My HMP is 9:03 based on a 5kTT. Can I really pull off a sub 2hr HM? I'm afraid I will blow up.
@Al, awesome!!! The recommended course of action is to do the basic OS week through Thursday. Then Friday is off. Saturday is a Zone 2 steady ride between 60' and 120', your call. Again, nothing hard here...then Sunday Race. Monday recovery, Tuesday back at it, targeting 90% (not 95% for intervals), with no running until Wednesday.
As for pacing, we recommend you subract 1 vDOT point, so for you that would be a 36 instead of a 37, or a target pace of 9:15 (2:01:17 clock time).
Be sure to check out Resources > Wiki > Running > Half Marathon for pacing tips!!!
Coach Patrick - Disaster strikes. I had a decent race in my first HM, ended up at 2:05 ( http://connect.garmin.com/activity/439498108 ). I came off the rails a little bit after mile 9, but I really have not run that much, so I was still happy with the result. My HR was about 10 bpm higher than normal from the get go; never came down. Was really, really sore most of the week and flew out to CA from FL on Thursday. Started coming down with the flu Friday morning and had to work most of the weekend sick. By the time I got back to FL late Monday night I was wasted. Between being sick, weak and being generally overcome by events, I lost the last two weeks. Up side is I lost almost 17 lbs; I was already on a diet. I see that today is a bike power test, should I? How do I pick up the peaces? Do I just go back two weeks (week 6)? Skip the testing and do week 7 this week? Help.
Al...you are totally in peaces. I think that we want you to have a "week" before we test. So do week 7 but not so much for intensity until the weekend...we just want time and a rhythm. Then we can test you (week 8) next week, with an eye towards having you leapfrog to week 10 to rejoin your plan (skipping Week 9)....how does that sound?
We have a deal via wheelbuilder.com - there are instructions under the store/team deals section. We recommend a powertap year round, with a basic trainer. So the CT is either an asset you move to get the latter, or a bonus winter training tool!
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Jan OS. Doing a HM on Feb 2nd. What's my training week look like? I have gone off the reservation in the past weeks and done a few 10mi runs at 9:40ish on the easy slow run days (Tues), everything else has been by the plan. My HMP is 9:03 based on a 5kTT. Can I really pull off a sub 2hr HM? I'm afraid I will blow up.
As for pacing, we recommend you subract 1 vDOT point, so for you that would be a 36 instead of a 37, or a target pace of 9:15 (2:01:17 clock time).
Be sure to check out Resources > Wiki > Running > Half Marathon for pacing tips!!!
Thanks - Al
Pieces not peaces, ha ha.
Picked up a computrainer last year and have been using it for most of the workouts. Looking to get a power tap for the road. Any thoughts? Any deals?
Thanks - Al