From 10k to HM with in 5 weeks? (as finial test for NOS)
Not sure if that post should go somewhere else...
I saw that end of OS a 10k is recommend for testing.
There is a nice HM locally on the Mar-11. I have never done any race longer then 10k. And 2 years ago i was prone to injury for any run longer than 60min. During OS i kept running on a lower level such on Tue as Brick but I did Wed & Sun as planned. I had some minor issues after those runs, but nothing which stayed longer than 2 days.
I woud be cool to do a HM, mainly to mainy to see how running 21k feels. No I saw the timing and think.... WTF ... if i get injured doing an HM than rather in March than May.
Here the question: do you think i can ramp up the OS volume in the next five week to race a HM?
Is there a hack/guidance for this?
Any help is welcome.
Thanks Kai
Comments
http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Half+Marathon:+Modifying+the+OS+Plan
www.box.com/s/it9qcgfle46rqp8i0u0t
Kai, implement the OS Run hack for weeks 15 - 20 above. Basically you do the Wed run on Wed and Friday then add 15 - 30 minutes to your Sunday run ..............
This running focus can take away from your ability to progress as fast on the bike.......
Hope this is helpful.
SS
Roy, thanks you very much ery cool - spot on! I checked the Wiki before i posted, but I looked at running and OS, not on self coaching section - i feel so ....
S2, thanks a lot, that completes the picture. Good idea to use the fridays instead of Sat brick runs.
Coach,
sure. Have read the wiki post (IMO, should be moved to running or OS), updated my Garmin Training Plan for the Sun runs.
Will report results of my trainings runs in here
My Plan to build up the volume:
Target time 1h45-1h55 (very flat flat course), current VDOT 42.
Overall goal: Finish upride and running, walk the aid stations and negative split the race. Recover quickly.
Week 1 (11-Feb) MS + 15' Z1 + 1x (1km Z1 + 1km Z3 + 1km Z2 + 2km Z1) -> 1:20 / 15km -> DONE Note 1:
Week 2 (19-Feb) MS + 10' Z1 + 2x ( 1km Z1 + 1km Z3 + 1km Z1 + 1km Z2) + 1.2km -> 1:30 / 17-18km -> DONE (see Note2)
Week 3 (26-Feb) MS + 15' Z1 + 3x (800m Z3 + 1km Z1 + 800m Z2+ 1km Z1) -> 1:45 / 20-21km -> DONE (see previous post)
Week 4 (03-Mar) MS + 15' Z1 + 2x (1km Z3 + 1km Z1 + 1km Z2+ 1km Z1) -> 1:30 / 17-18km -> Done (see previous posts)
11-Mar 5. Week 10:00am -> Race ON
Notes to the plan
My Z3/Z2/Z1 paces are 4:58/5:o8/5:58 per KM.
No Saturday Run, never did it in OS will not start it now to keep the weekly run volume growth in check!
Moved updates in to the top
Just done my 3rd week of my plan, here the results so far.
Yes ... the plans work. First time i do such volume, and I still feel good about it, will sign-up for my first 1/2 Marry
Here the notes from the last 3 week runs
11-Feb Run was much easier that I thought, the Z3 stuff in between feels as a good idea to get used to feel how Z3 feels like after hour+x running. I based on todays expierence (my longest run ever, I guess) I am confident this will work, and i thrilled to see that I can pull of my first half marathon. Changed the sequence for the next runs to alter always back to Z1 and keep changing by 1km.
18-Feb: Flip-flopped Sun with Sat, I prefer to run with fresh legs and moved Sat Bike onto Sunday, also Sun training was in question due to soccer turnament commitments on 8:00am morning (). Weather sucked ~5°c and raining. Garmin Program was ok, but 1km to short, i altered it for Week 3 and Week4 to get 5'/1km more run in. During the run all was ok, rest of the day ilegs were sour my hips tight, need do to some legs up straight after the run - But all was green the day after - bike eventually did happen on Mon morning, to much stuff was going on sunday.
25-Feb: Again Saturday, weather was great for running, felt really good and comfortable until km 16-17, after that my legs got heavy put i could keep my run in my subscripted paces, choose to run a different terrain (more hilly). I think I have good feeling that 1:50 is a realistic target, maybe i can beat that by 1-2 mins since the run is fast. Focused more on recovery right after the run to get better through the day.
Next and Last OS Long Run:
I decided today to work at higher speeds and go to a less hilly terrain
Week 4 (03-Mar) WU + MS + 1km Z1 + 4x (2km Z3 + 1km Z1) + CD -> 1:30 / 17-18km
And for the race week I will wind Intensity volume and overall volume down.
Next weeks topic - "Taper" and pacing strategy
To answer the tread question: Yes, 5 weeks work WORKs.
This was my first race ever above 10km running (Frankfurt Half-marathon) in 1:44:35.
http://connect.garmin.com/activity/156796179
To the details
I trained with a VDOT of 42/43 in the last weeks, and took my MP(Z2, 5:08min/km) as guide for a could finishing time of 1:50.
I had to hold back on the first 3-4km (Z2+15sec/km), but than I was able to keep my target pace at let the race come to me after km 10. I walked the the 2 aidstations. After km 15 things got harder, but i focused on my form and than on km 18, understood I can do a sub 1:50 and i was passing people, so I to tune up my to a Z4 pace and than to Z5 pace for the km 21.
I ran with a friend (sub 3:20 marathoner), i was so happy.
Looking I did pace according to my garmin, but the GPS shows that my Footpod calibration was off a bit. I I knew that it will be to an extend but in order to be able to keep my OS training consistent (different shoes, trails vs. street, TM vs. Outside) I decided to keep the calibration the same for all 20 OS weeks and the error is on a 5k not so large anyway. That explains why overall result was much bettern than anticipated. I will need a new calibration for the next plan
So happy that the OS ended with some this nice confirmation of my fitness. Now i need to see when I do my FTP bike tests