21km at higher rhythm and a reward in the evening: March 26 2022
Today I decided to run under 4'30"/km at the half marathon distance. The weather was surprisingly fine and the first half even I finished at 4'23" average. The last 5km however I started to get out of sugar and the last km (more wind and against) I needed even 4'40" instead of the previous 4'30"s... Result 4'27"is not bad for a training round, but considering the pain in my legs I won't be able to run a lot faster at the moment... 1 more week training, and 1 week of relative rest and well know it. I'll see already how discovery is going to work cause tomorrow there's a short mountain session with the children in Lluc. The recovery I've started already with my friend and our families in this nice Italian restaurant in Palma :-)
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Good timing!
What's your target time for the coming half race?
That's actually a very good question! I'd like to get under 1h28' but after this training round I see that is impossible... Under 1h30' is a yes or yes. But when I consider that now I'm at about 1h34 and the circuit will be quite demanding and with not a lot of participants... even that will be not so easy... That means from an average of 4'27"/km to under 4'15"/km. A lot will depend on the wind and how much I will have to run alone. In 2018 I ran 1h23'23" and even though both the weather conditions at race day and training conditions before were quite different, I think these days won't come back any more.
You are not far from that time, 1h28" is just 4'15"/km pace... when is the race?
10th April. 4'15"/km is about 1h30 (1h29'40"); 4'10"/km would be 1h27'30" for 21km, plus 100m, so just under 1h28'.
The feeling I had in the last 5km and especially afterwards makes me worry about the difference of 12 seconds (every km). It's a lot...
You are fully right, the pandemics has made struggles to all of us...Just 2 years ago I was able to run long maintaining 4'/km pace which was just above my lactate threshold...in any case, I think is a question of having a good running plan but, yes, 10th of April is so close that is too late for improving substantially.
You never know, I'd have a good day, like last week when I was running 10km on the track at 38'45". That's 3'50" and on a track... But 10K isn't half a marathon... I'll see what this week brings, and next week it'll be more resting which will be important over running much or fast.
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