Starting HIM plan??
Coach...just did half marathon today and wanting input on how to tweak next weeks wko's. Jumping into HIM plan on Monday, and man I swear I'm more sore after a hard half marathon than I am a 140.6!! Nothing more than usual after a HM, just no way I can see doing anything intense early next week
As far as the HM, did the same race as last year and.....had perfect weather last year and did a 1:43:43. Had the goal of breaking 1:40:00 this year, an in spite of rain, cold, and strong winds I got a 1:39:20!! So, thanks for all the help
As far as the HM, did the same race as last year and.....had perfect weather last year and did a 1:43:43. Had the goal of breaking 1:40:00 this year, an in spite of rain, cold, and strong winds I got a 1:39:20!! So, thanks for all the help
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My 5K TT at the end of the JOS was 21:01 (had goal to break 21:00....Ughhhhhhh), which gave me a Vdot of 47 and a LRP of 8:58. Then the HM time last Saturday of 1:39:20 gave me a Vdot quite a bit different....45 with a LRP of 9:17. That Vdot of 45 and it's ranges was what I was working on through the JOS, and I feel (know) I improved, and the HM results were a bit off.....rough weather and not any long run over 8 till going back 4 weeks before race(a 10 miler on March 25th). So I feel like going with the 5K TT ranges but what do you think?
The first week in your plan, after an effort like that half, which yes, hurts!, should be all about time and adjusting to the schedule vs going really hard, etc. IOW, I am not worried about you hitting Z4/5 on Thursday, but rather that you get used to _that_ workout on Thursday, etc., do what you can re effort or just keep it easy. After a week you should be all set!
We totally train off of the 5k numbers. There is a sliding scale from 5k --> 10k --> Half Marathon --> Marathon, etc...and your final times will slide a bit. IOW a vDOT of 45 means you CAN run a 5k of 21:01 and that you SHOULD be able to run a Half Marathon of 1:35...but you have to train to bridge the gap of that 5k fitness to a Half Marathon, hence we dial down the vDOT by 1.5 (usually) from 5k to a Half Marathon. So you are right there....nice work!
haha...that's so funny you threw that 1:35 number for a half marathon out there. I was looking over the AG results and have already set a goal to hit 1:35 if not next year, then the year after. At that race in 2017 I'll be the big 50, and a 1:35 would have put me in the top 10 for that AG, which for a "non-runner" I think would be pretty good given it's a decent size race.....there were about 200 in that AG this year (I took 22 out of 193 in my AG this year).
Always good to have goals