Half Sub 1hr 35, 10k sub 38, 5k sub 18

another world · 03-07-2009 11:22PM

Thurs: 6km in 35:49

Fri: 10km in 55:11 (pretty sure this is longer than 10k but it doesn´t matter really)

Weekly Total: 53km

Good week this week and starting to feel stronger in my running. I have 3 more weeks of hard training before the taper week and hopefully they´ll make a big difference come half-marathon day.

Ps. need to stretch more often!!!

another world · 06-07-2009 06:51PM

Mon: 18km in 1hr 31mins

Really hated this run. It went through some dodgy areas, I got lost, and I didn´t hydrate beforehand. Maybe the key hate factor is that it had hills and I haven´t worked on hill running in years!! I picked this route directly from Google Earth and that´s not a good idea when you don´t know the area well. Well, I guess it´s on the bad runs that you learn the best lessons.

I didn´t get this run in yesterday because I drank too much on Saturday, so I´m officially off the drink until August 2nd. It´s going to be tough!!:(

tisnotover · 06-07-2009 09:08PM

another world wrote: »

Mon: 18km in 1hr 31mins

Really hated this run. It went through some dodgy areas, I got lost, and I didn´t hydrate beforehand. Maybe the key hate factor is that it had hills and I haven´t worked on hill running in years!! I picked this route directly from Google Earth and that´s not a good idea when you don´t know the area well. Well, I guess it´s on the bad runs that you learn the best lessons.

I didn´t get this run in yesterday because I drank too much on Saturday, so I´m officially off the drink until August 2nd. It´s going to be tough!!:(

When you wrote there "it went though some dodgy areas", thought ure long run mite have turned into a fast paced tempo run to get out of there!

Nice running lately, your training is really consistent now+getting in good mileage. Interesting to read a log from someone running in a different country!

another world · 06-07-2009 10:14PM

tisnotover wrote: »

When you wrote there "it went though some dodgy areas", thought ure long run mite have turned into a fast paced tempo run to get out of there!

Nice running lately, your training is really consistent now+getting in good mileage. Interesting to read a log from someone running in a different country!

Yeah there´s no doubt I sped it up a bit passing by a few characters:p
The consistency is only happenning during the week, weekends are a complete disastor running wise... I´ll try to get 6 day weeks in from here on (apart from taper week) with a tempo/interval session, LSR and standard runs, and then it´s up to the gods!

another world · 08-07-2009 10:44PM

Tue: 6km in 32:09 (recovery run)

Wed: 11km in 54:22

I felt really tired today especially in my legs, I think they were still feeling the effects from some of those hills on monday´s LSR. Well, got through it anyway. Not so sure about a tempo run this week, it was planned for tomorrow but feeling aches and pains all over so it might be best just to go for mileage instead. See how I feel tomorrow.

I was in for acupuncture yesterday and mentioned I get a sore knee from running. So the doctor stuck a few needles in it and said it should sort it out. I´ll see if his confidence turns into reality over the next few days. So far it feels worse :eek:

asimonov · 08-07-2009 10:49PM

If you do a decent warm up you should be ok for your tempo, might be better to give it a go and if you can't hold it drop the pace than put it off altogether.

another world · 08-07-2009 11:16PM

asimonov wrote: »

If you do a decent warm up you should be ok for your tempo, might be better to give it a go and if you can't hold it drop the pace than put it off altogether.

You´re right. I´ll give it a go anyway and see how it feels. I think I was being a bit lazy actually. Thanks for the push!

another world · 09-07-2009 11:47PM

Thurs: Tempo run 13.2k overall in 57:18

Running on a grass route (very nice change from the roads), it´s a 1,100m lap. Did 3 laps to warm up, 5 at speed, and 4 to warm down. Splits as follows:

1. 5:08
2. 4:56
3. 4:53
4. 4:15
5. 4:14
6. 4:12
7. 4:11
8. 4:12
Final 4 laps: 21:18

Felt pretty good throughout despite getting my pacing wrong and going at about 6:15 mile pace, it should be around 6:30.

tisnotover · 10-07-2009 09:00AM

another world wrote: »

Thurs: Tempo run 13.2k overall in 57:18

Running on a grass route (very nice change from the roads), it´s a 1,100m lap. Did 3 laps to warm up, 5 at speed, and 4 to warm down. Splits as follows:

1. 5:08
2. 4:56
3. 4:53
4. 4:15
5. 4:14
6. 4:12
7. 4:11
8. 4:12
Final 4 laps: 21:18

Felt pretty good throughout despite getting my pacing wrong and going at about 6:15 mile pace, it should be around 6:30.

Nice tempo run! Finding it difficult myself to do tempo other day as well, was faster than I wanted to be, but if it felt ok, and you got ure times in, then it can't be too bad?

These things take practise I guess, think I have two modes myself, a race button and a jog button, hard to find the tempo one!

another world · 11-07-2009 08:11PM

Fri: 6km in 29:53 (recovery run)

Sat: 11km in 52:54

Weekly Total: 65km

Mileage up nicely this week, well, most I´ve ever done in my life actually. It´ll probably be the peak for the half-marathon training. Next 3 weeks will go as following:

Week 1: 65k (LSR, Tempo)
Week 2: 55k (LSR, Tempo)
Week 3: 35k (Taper week, nothing special, lots of stretching and going crazy)

another world · 13-07-2009 08:53PM

Mon: 23.1km in 1hr 44mins (21.1k in 1hr34mins)

I went far too fast in this LSR, but I feel fine now. I kind of started of at a steady pace and just kept it going. No idea why, I probably haven´t gained very much other than I now know I can get under 1hr30mins in the half marathon. It felt grand today so to get it down 4 mins on race day should be fine. The run was mostly on grass as well so it possibly slowed me down a bit (thank god!).

I´ve been thinking a lot about what sort of time I should go for in the half and I reckon somewhere around the 1hr28mins mark should be the goal. There are pacers in the race so I´ll go with the 1hr30min guy and try and break away with a few kms to go. Well, that´s the plan at least...

another world · 15-07-2009 05:51PM

Tue: 6km (5.36min/km)

Felt really really stiff after monday´s madness. Probably couldn´t have done another km.

Wed: 11km (5:15min/km)

Felt a lot better but still a bit stiff. Did 30 mins stretching last night before going to bed and woke up feally a lot better but the legs were still feeling very heavy today. Maybe tomorrow they´ll feel 100% again !?!?

Lined up another half-marathon for September, it´ll be a completely different kettle of fish, it´s at 3000 metres and lots of hills but the location is far more scenic with about a 20th of the crowd expected in Bogotá in 2 weeks (expecting cerca 40,000!). Struggling to find anymore races here, need to get back to Ireland for some good ones!

tisnotover · 15-07-2009 08:43PM

ure training looks like its been going fairly well lately, though I'm not sure what to say about that long run pace the other day

what are u thinking as of a target race time, ure def in sub 1hr30 shape i'd say!

another world · 17-07-2009 12:32AM

tisnotover wrote: »

ure training looks like its been going fairly well lately, though I'm not sure what to say about that long run pace the other day

what are u thinking as of a target race time, ure def in sub 1hr30 shape i'd say!

Well, hoping for sub 1hr 28 race. That´s the plan anyway. As I said, I´ll go with the 1hr 30 pacer and then push it for the last 7 or 8k. Hopefully that´ll work and keep me at a steady pace at the start.

I´m sick over monday´s session. really went against my training principles up to now and has made this week tougher than it should have been... Thankfully there´s still a bit to go so it shouldn´t effect anything, I hope!

another world · 17-07-2009 12:35AM

Thurs: 6km (5:15mins/km pace)

3 and a half hours rock climbing training before. Felt nuts going out for a run but feel good I got out.

another world · 18-07-2009 04:48PM

Fri: 6km (4:47mins/km) (again after climbing, shattered tired)

Sat: 6km (5:32mins/km)

Weekly Total: 58.1km (36.1miles)

Been feeling stiff and sore all week. I´ve probably overdone it this week a bit between the two sports I´m training for but it´ll hopefully pay off in the next week or two. Next 3 days will be LSR/Recovery/Tempo. And after that I´ll be taking it relatively easy for 1 and a half weeks, but I´ll keep the mileage at a reasonable level.

another world · 20-07-2009 06:38PM

Sun: 20km LSR (5:42min/km)

Hungover but not too bad. I didn´t plan on drinking but peer pressure keeps getting me! At least I got out for the run the next morning but felt crappy enough thoughout because I was so dehidrated. Great location through mountains etc, very warm but with a breeze so I didn´t realize I was sunburnt until after

Mon: 6km RR (5:49min/km)

Tired again but at long last not in my legs. 9 days of consecutive running at this stage. Tomorrow I´ll try to get time for a tempo. I need to get speed into these legs!

I´m also going to try and focus on core strenght for the next two weeks. In general it´s not bad because I do a lot of upper-body excercise but I want to focus more on it now. Can´t have too much I suppose...

another world · 23-07-2009 03:11PM

Tue: 30 min core strenght. No run

Wed: Rest (work really)

Thurs: 11km (4:58min/km) 3*30sec sprints in the middle

Felt really good during todays run. Just a standard one but I´ve been feeling a bit drained over the last while so it´s nice to have energy again. I´m also starting to through in a few 30 sec sprints here and there on the standard runs (not the recovery runs) just to keep a bit of speed in the legs. Tomorrow, tempo.

another world · 24-07-2009 04:29PM

Fri: Tempo run. Total 11km in 48:56 (4.4km at 3:48min/km or 6:06min/mile)

Weekly Total: 48km (29.8miles)

Still a bit too fast on these. Felt good although. I stopped short of doing another km or two because of the race next week. I´m now oficially in my taper. One week of lots of energy! It should be good... well, maybe

tisnotover · 25-07-2009 07:34PM

another world wrote: »

Fri: Tempo run. Total 11km in 48:56 (4.4km at 3:48min/km or 6:06min/mile)

Weekly Total: 48km (29.8miles)

Still a bit too fast on these. Felt good although. I stopped short of doing another km or two because of the race next week. I´m now oficially in my taper. One week of lots of energy! It should be good... well, maybe

Ure in flying form lately! Tempo pace must have been ok for ya if ya felt you could have kept going for another bit like.
I think your well on track for your target time next week...

another world · 27-07-2009 03:22PM

tisnotover wrote: »

Ure in flying form lately! Tempo pace must have been ok for ya if ya felt you could have kept going for another bit like.
I think your well on track for your target time next week...

Cheers. Trainings been going grand alright. I´m still debating what pace to go at. It´ll be a long week in that sense!

another world · 27-07-2009 03:32PM

Sun: 14km (6:14min/km) Did a few kms with the girlfriend thus the slow overall time. My fault for trying to get her into running :rolleyes:

Mon: 6km (5:13min/km) Struggled a bit because of eating about a half hour beforehand. When will I learn!

Rest day tomorrow and then weds and thursday easy 6km days with one or two 30 sec sprints. And that´s it. I almost feel guilty:p

tisnotover · 27-07-2009 03:36PM

another world wrote: »

Cheers. Trainings been going grand alright. I´m still debating what pace to go at. It´ll be a long week in that sense!

thats the worst part of the last week, waiting for the race+all the questions you keep asking yourself about what race pace, etc...:o

A good idea would be to read back through this log+see how much your training has come on+it'll give ya the confidence you need...

another world · 30-07-2009 03:48PM

Tue: Rest

Wed: 6km (4:55min/km)

Thurs: 6km (5:14min/km) Did some squats and stretching afterwards.

Weekly Total 32km!

Well, training is now over for the half marathon on Sunday. I´ll just be eating a lot, hidrating and stretching for the next two days. I´m feeling good but we´ll see how it goes on the day. Target time: 1hr 26mins 59secs.

leibniz · 31-07-2009 07:57PM

Hi Mark:

Just thought I'd say hello. I'm from Canada but am currently in Bogota and getting ready for the Media Maraton. I've been here for a month, so I'm hoping that it's been long enough to acclimatize. I'm an old man at 47, and my estimated time is 1:50.

I did a full 5k last week, maintaining a 5:00 pace, but I don't think I am going to try to maintain that for the full 21.1. I'm going to try and start at about 5:30 (as space permits) and then gradually try to stay consistent at 5:15, unless there is enough excitement to help me maintain a 5:00 pace.

This will be the biggest race I've ever run. Until now, the biggest half that I have run consisted of about 700 people, so I'm expecting it to be a mele. But hopefully a memorable one.

I doubt we could hook up even to say hello, with about 14k people running in the half.

Just thought I would say hello, hope your training went well, and good luck in the race.

Regards,
Bill

BTW, they gave me #7109 for the run. I'm in the red group.

Bambaata · 31-07-2009 08:17PM

best of luck to the two of you

leibniz · 31-07-2009 10:19PM

Thanks Bambaata!

Hey Mark - (or anyone else) - do you know if we get medals for finishing the race? I would have thought so, but I don't see anything on the website about it, and that's a lot of medals. Still, it would be nice...

Thanks!

another world · 01-08-2009 02:08PM

leibniz wrote: »

Hi Mark:

Just thought I'd say hello. I'm from Canada but am currently in Bogota and getting ready for the Media Maraton. I've been here for a month, so I'm hoping that it's been long enough to acclimatize. I'm an old man at 47, and my estimated time is 1:50.

I did a full 5k last week, maintaining a 5:00 pace, but I don't think I am going to try to maintain that for the full 21.1. I'm going to try and start at about 5:30 (as space permits) and then gradually try to stay consistent at 5:15, unless there is enough excitement to help me maintain a 5:00 pace.

This will be the biggest race I've ever run. Until now, the biggest half that I have run consisted of about 700 people, so I'm expecting it to be a mele. But hopefully a memorable one.

I doubt we could hook up even to say hello, with about 14k people running in the half.

Just thought I would say hello, hope your training went well, and good luck in the race.

Regards,
Bill

BTW, they gave me #7109 for the run. I'm in the red group.

Best of luck Bill. It should be a great day alright. I heard up to 50,000 people between the two races (10k and half). Might be a slow enough start. I´m in the blue zone #4314. Unlikely we´ll see each other!

another world · 01-08-2009 02:09PM

leibniz wrote: »

Thanks Bambaata!

Hey Mark - (or anyone else) - do you know if we get medals for finishing the race? I would have thought so, but I don't see anything on the website about it, and that's a lot of medals. Still, it would be nice...

Thanks!

Yep, medals at the end (Parque Simon Bolivar)

another world · 01-08-2009 02:11PM

I´ve been sick for the last day or so now. Off to the doctor in a few minutes and I´ll see how it´s going for tomorrow. Right now I couldn´t run a kilometre:(

Half Sub 1hr 35, 10k sub 38, 5k sub 18

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