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Preparations for my First Half-Marathon - Condura Skyway Marathon

Since October of last year, I have been preparing for my first half-marathon. I have been following Galloway's Half-Marathon training program for beginners, which you can find here. There are two plans there, one for beginners and one for runners who have time goals. I customized my plan a little.
  • I use the beginners' schedule for the long runs
  • I inserted the 800 repeats of the time goal runners' schedule in my non-long run weekends
  • Similar to the time goal runners' Tuesday schedule, I run 45 to 60 minutes with a simulated 2km goal pace run (which includes my planned run/walk ratio).
  • The Thursday run is for 45 to 60 minutes with 4-10 hill repeats
Using Galloway's race prediction formula and pace and run/walk ratio guidelines ...
  • I can target for a 2:50 half marathon
  • My target paces and corresponding run/walk ratios are:
    • Race: 8:06/km with 2:1 run/walk
    • Long Run: 10:01/km with 1:1 run/walk
    • 800m Repeat: 6:14
  • I computed what the paces for the run portions are based on the run/walk ratio and my average walk pace of 11:00/km
    • Race: 7:09/km
    • Long Run: 9:12/km
    • 800m Repeat: 7:47/km

  • The long run and 800m repeat paces are fine. But the race pace of 7:09/km for the run portions were very difficult when I tried it during my Tuesday simulated goal pace runs and I was afraid I'll get injured. And based on how I felt while doing it, I don't think I can sustain that for a 21K race. I re-computed for a 4:1 run/walk ratio and it came out to 7:35/km which was more doable but I still have my doubts if I can maintain that pace for my first 21K.
  • I'll actually be very happy with a 3-hour 21K time. The pace for the run portions for a 3-hour 21K at 4:1 run/walk ratio is 8:05/km. I still think it's a major effort but I think it's doable.
  • So, I'm still doing my pace simulations at 7:35/km at 4:1, but will decide near race day if I'll go with that pace or the more conservative at most 8:05/km. Anyway, there are still a few more weeks to improve.
Last weekend's run was important because it was a 21K long run at 1:1. I was able to do it and I felt fine afterwards. It gave me the confidence that I'll finish the race. I finished the run in around 3:30 hours and was quite satisfied because two-weeks earlier, I finished my 19K long run in around the same time. I actually budgeted 4 hours for my long run last weekend. I also can't say that I pushed it because I kept my heart rate below my aerobic heart-rate (MAF - Maximum Aerobic Function see Maffetone) of 137bpm.

Another aspect of my training that hopefully improves my speed and form is the gradual increase in cadence. Last October, it was at around 145 steps per minute or bpm. What I'm doing is I'm trying to increase my cadence by 2 every week. I listen to PodRunner mixes and run to the beat. PodRunner has mixes with beats ranging from 130bpm to 180bpm. I started with 147bpm, this week, I'll be trying 166bpm. By race week, hopefully I'll be at 168 or 170bpm.

My next major workout is a 24K long run two weekends from now. I hope it goes well ...


Comments

  1. FrancisFebruary 1, 2011 at 11:07 PM

    Hi Armand - I was browsing Jeff Galloway's site when I read Nikki's post in FB about your blogs. I'll be running my first 21K too in Condura. See you on Sunday...let's have fun!

    ReplyDelete
  2. Just Another RunnerFebruary 2, 2011 at 9:07 AM

    Hi Francis. Thanks for dropping by. I hope all goes well for all of us running this Sunday. See you.

    ReplyDelete

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