TimR, don't forget to leave yourself enough time for recovery. Also, well done on the extra run, but if you're planning to run at race pace, it might be worth adding a slower mile of warm-up/cool down on either side. Or start off slower for a couple of miles and gradually speed up to your fast pace for the 3.5 miles. That way you'd be getting some extra miles in, but they wouldn't feel like loads more effort and the fast part will probably feel like less effort too.
TimR -I'm 44 too and I did my first half in 2.04, then went down to 1.53 ish on a few occasions with mediocre training. Last year I decided to make a proper effort to get under 1.50. So I followed a training plan (RW sub 1.45) - I tweaked it slightly as I don't like to run more than 4 times a week. My key sessions each week were a LSR, a tempo session of around 6 miles at 8.15mm and mile repeat sessions at around 7.50mm. I'm convinced it was the mile repeats & tempo sessions that improved my speed as I already had the endurance under my belt. I managed a 1.47.22 and felt there was still something left in the tank at the end....sub 1.45 next time, maybe?!
my biggest change for this year is mileage - averaging 5 miles a day (35 per week) for 2013 and it's helping immensely! just lots of longish runs (on running days I average 8 miles!). Regarding quality rather than just quantity, my runs span as LSR, efforts and tempo with the club, and I try to do 1 or two runs on my own which are usually 5-8 miles steady.
And today's run was brought to you by the nunbers -3 and "feels like -8". Lurvely!
Sorry to butt in with what may seem like a daft question, but are you comparing your times over the same HM or different ones? I was absolutely thrilled to get a PB last November of 1:52 (making a sub 1:50 my natural goal, so all tips welcome) but it was a flat course compared to the hilly one I'd previously PB'd in. Strangely enough I did Conwy a fortnight later and came in at 1:54, but it had three miles of steep climbing up the Orme, so I felt that it was probably more of an achievement for being tougher.
No worries Auntie. Every half I do is different. Flat road, hilly, trail, mixed, I don't care. My aim is to consistently run under 1:50. If this means a sub 1:45 on flat road and a 1:49 on hilly trail then that's my aim.
So an update on my progress after seeing David struggled yesterday to get under 1:55.
Training run of 13miles. Supposed to be an LSR. I've been feeling lately that it's been far too slow. 10:00/mile. Added in some 8:30/mile miles and was determined to keep my HR up at 161. Came in at 9:20/mile and felt comfortable although tired, wet and cold towards the end.
Have kept up the 4mile 7:45-8:00/mile runs and pushed harder on the 10 mile with 8:00/mile sections for longer.
Maybe it's working...
Good work Tim ........ yeah Im still annoyed by the result ......... next one Im going to shoot for a 1:47 instead of trying to get under 1:45 and hopefully make sure Ive gone to the toilet (not for a number 1 I might add) beforehand which might have solved the problem I had at the 7 mile mark.
Didn't manage to break the 1:50 barrier at Wilmslow (1:54), but took 5 minutes off last year's time so at least it was a step (or several steps) in the right direction. The weather was awful, and we were running into a headwind for what seemed like most of the course (funny how it's never behind you, isn't it) so all in all I was happy. Cold but happy.
" so at least it was a step (or several steps) in the right direction. "
As David Brent once said ..... 'As long as youre headed in the right direction, all you need to do is keep on walking ....'
I'm hoping it's my marathon training starting to kick in, although that's been predominantly long slow runs so won't account for an increase in speed. I also PB'd by 3 minutes in a 10 miler the week before, so maybe I'm just hanging on that bit longer at my faster pace. Having said that I can't PB over my local parkrun at all! Maybe after the marathon I'll try to concentrate on some speed work and have a serious attempt at a sub 1:50 HM in the autumn - although the only one I've got lined up so far is a hilly one...drat!
Racquel - we sound very similar even though I'd love to be 47 again... Friends tell me I'm a strong runner but I look at everyone else and never feel as good in comparison. Then I look at their ages and realise that for 50 I'm not doing too badly. OK I'll never be an elite, even in an advanced age group, but if I can stay in the 60%'s in the age grading I'm happy to be "above average". I still feel I've a good few years running in me, so why not try to improve? I'm better now than I was five years ago, so who knows what dizzy heights I might reach by the time I'm 60! Hopefully a sub 1:50 HM will feature in there somewhere! Just get out there and enjoy yourself!
Interesting result on Sunday. Hilly trail. Comparing last years race with Sunday's.
Last year 1:59:24, yesterday 1:55:05.
Last year Avg HR 172, Sunday 165.
So I think maybe I wasn't pushing hard enough yesterday, maybe I've forgotten how hard I can push?
Still 4mins off last years time in much hotter conditions. So I'm reasonably happy.
Next two races are St Albans and The Surrey Badger. Neither of which I will run as 'Races' as I'm going to accompany some novices. Think I'll see if there's something else local soon.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |