John Hurley wrote: > Greetings wreck runners! Please tell us about your training week and > goals.
Mo - starting to cut back on carbs Tu 10km track: 2x1000, p400, pace 3:55 We 9km 7km ~4:30/km, 4x500 p1min 3:35/km, starting carb loading Th 10km carb loading, track: 5x300m p200, 4:00..3:50/km Fr - carb loading Sa - carb loading Su 36km Marathon Eindhoven, stopped after 2h31 at 35km.
------------------------------- Race report Eindhoven Marathon: http://www.marathoneindhoven.nl/en ------------------------------- This time the 3-hour limit didn't give in. But I'll try again in three weeks time! Nevertheless, the race today had perfect conditions. Unfortunately, however, I had catched a cold a few days earlier (perhaps the rainy training last wednesday I wrote about in http://groups.google.com/group/rec.running/msg/6dbda9f5a6af4e29 ) This morning most symptoms were gone but resting heartrate was still up by 7 or 8 beats. Still I gave it a try (it's near home anyway!)
The weather was perfect. Cool and cloudy, but dry. Because this marathon has less than 2000 participants, the start isn't too crowded. I had a starting position in the fast zone and I was standing hardly 4
meter behind the line with the celebrities (like the Kenians James Rotich, Joseph Ngeny, and last years winner Geoffrey Mutai).
So it took just 3 seconds from gun to starting line. At that point still no problem! But during the race I couldn't get up to my normal speed, nor could I reach the target heart rate. In the 30km testrace, see http://groups.google.com/group/rec.running/msg/076ceb61aab74baf HR averaged 151, and now I couldn't even keep it at 145. So it was too high in the morning and too low in the race! Still this was no problem in the first half, with 1:28:40 at HM the three-hour finish was still possible. But in the second half the speed dropped just a little bit, so I was going to overshoot the margin. Of course I tried to accelerate, but to no avail. Here are the splits:
At 35km, after 2 hours and 31 minutes, I decided to stop. In this way I will still be able to do another marathon 3 weeks from now. I could have proceeded and perhaps have finished in 3:03, but with a much longer recovery time. Whether it was the right choice? We'll see 21 days from now, I'll keep you informed!
O, and by the way: Geoffrey Mutai won again this year, missing a 2:06-er by just 1 second..
> So it took just 3 seconds from gun to starting line. At that point > still no problem! But during the race I couldn't get up to my normal > speed, nor could I reach the target heart rate. In the 30km testrace, > seehttp://groups.google.com/group/rec.running/msg/076ceb61aab74baf > HR averaged 151, and now I couldn't even keep it at 145. So it was too > high in the morning and too low in the race! Still this was no problem > in the first half, with 1:28:40 at HM the three-hour finish was still > possible. But in the second half the speed dropped just a little bit, > so I was going to overshoot the margin. Of course I tried to > accelerate, but to no avail. Here are the splits:
> At 35km, after 2 hours and 31 minutes, I decided to stop. In this way > I will still be able to do another marathon 3 weeks from now. I could > have proceeded and perhaps have finished in 3:03, but with a much > longer recovery time. Whether it was the right choice? We'll see 21 > days from now, I'll keep you informed!
Makes sense to me ... sounds like a pretty good long workout which may be perfect preparation for the next event! Think of it as a good 20k extended tempo run and some additional miles after that.
It really sucks getting a cold or minor thing just before a marathon but this time of year sometimes very difficult to avoid. Really anytime you are pushing hard to get prepared for that kind of high level effort sometimes the body gets pushed into exhaustion.
> At 35km, after 2 hours and 31 minutes, I decided to stop. In this way > I will still be able to do another marathon 3 weeks from now. I could > have proceeded and perhaps have finished in 3:03, but with a much > longer recovery time. Whether it was the right choice? We'll see 21 > days from now, I'll keep you informed!
Live to run another day, eh?
That's still quite a long run at about marathon pace - presumably an excellent workout, and also a pretty exhausting effort which demands substantial recovery. Best of luck with that recovery and with your second attempt!
> ------------------------------- > Race report Eindhoven Marathon: http://www.marathoneindhoven.nl/en > ------------------------------- > This time the 3-hour limit didn't give in. But I'll try again in three > weeks time!
Correction: that will be in 2 weeks time. (And Amsterdam is next week, but that's too early!)
> Race report Eindhoven Marathon: http://www.marathoneindhoven.nl/en > ------------------------------- > This time the 3-hour limit didn't give in. But I'll try again in three > weeks time! Nevertheless, the race today had perfect conditions. > Unfortunately, however, I had catched a cold a few days earlier > (perhaps the rainy training last wednesday I wrote about in > http://groups.google.com/group/rec.running/msg/6dbda9f5a6af4e29 ) This > morning most symptoms were gone but resting heartrate was still up by > 7 or 8 beats. Still I gave it a try (it's near home anyway!)
I would think that it is perfectly natural for your resting heart rate to be above normal on the morning of your target marathon!
> The weather was perfect. Cool and cloudy, but dry. Because this > marathon has less than 2000 participants, the start isn't too crowded. > I had a starting position in the fast zone and I was standing hardly 4
> meter behind the line with the celebrities (like the Kenians James > Rotich, Joseph Ngeny, and last years winner Geoffrey Mutai).
> So it took just 3 seconds from gun to starting line. At that point > still no problem!
Nice! ;-)
> But during the race I couldn't get up to my normal > speed, nor could I reach the target heart rate. In the 30km testrace, > see http://groups.google.com/group/rec.running/msg/076ceb61aab74baf > HR averaged 151, and now I couldn't even keep it at 145. So it was too > high in the morning and too low in the race!
Like I said - I doubt that it was too high in the morning. Since your 1/2 split was 1:28:40 it seems like you didn't have a problem with the speed in the 1st half - and if the heartrate in the 1st hald was only 145 - Don't complain! *If* you could have maintained that speed for the 2nd half you would have probably seen the heartrate creep up to 150 and beyond. If we look closer at the splits you probably didn't help youself by running a 20:36 1st 5k...Since you're on the limits of the sub-3 I would recommend a no faster than 1:30 1st half, and even go for a slight negative split - say 1:30:15 to 1:30:30 (easier said than done I know...) The 1:30 split comes out at 21:20 for every 5k...I know that the 1:28:40 is only 1:20 faster than 1:30, but sometimes a few slightly faster kms can make all the difference...
> in the first half, with 1:28:40 at HM the three-hour finish was still > possible. But in the second half the speed dropped just a little bit, > so I was going to overshoot the margin. Of course I tried to > accelerate, but to no avail. Here are the splits:
> At 35km, after 2 hours and 31 minutes, I decided to stop. In this way > I will still be able to do another marathon 3 weeks from now. I could > have proceeded and perhaps have finished in 3:03, but with a much > longer recovery time. Whether it was the right choice? We'll see 21 > days from now, I'll keep you informed!
For you it was probably the right choice. Although 2 weeks to recover from a 35k MP run....Let's hope that you'll enjoy the extended taper, benefit from this run, and nail it in 2 weeks time. Good luck!
Anthony.
> O, and by the way: Geoffrey Mutai won again this year, missing a > 2:06-er by just 1 second..
Not too far behind Sammy W. in Chicago...(2:05:41).
On Oct 12, 12:39 pm, "Anthony" <anth...@nospam.biu.ac.il> wrote:
> "Jos Bergervoet" <jos.r.bergerv...@gmail.com> wrote in message ... > ... Since your 1/2 split was > 1:28:40 it seems like you didn't have a problem with the speed in the > 1st half - and if the heartrate in the 1st hald was only 145 - Don't > complain!
I was expecting I would have to restrict speed to get HR below 150 in the 1st half. This wasn't the case. It refused to rise. Strange..
I'm actually quite satisfied with a 1:28 HM requiring only HR 145, if I compare it to the HM results earlier this year:
Jan 18 1:29:58 HR 153 Feb 28 1:26:42 HR 154 Mar 8 1:27:50 HR 149 Mar 21 1:24:35 HR 156? (Polar &%^$!) Sep 20 1:28 HR 150 HM passage 30km test race Oct 11 1:28:40 HR 145 HM passage 35km Marathon attempt
This predicts an improvement for the HM, if HR=155 or more again.
> *If* > you could have maintained that speed for the 2nd half you would have > probably seen the heartrate creep up to 150 and beyond.
Exactly! Restricting to less than 150 in the first half, and allowing about the half-marathon value in the endphase (but getting only Marathon speed for it). That's how to do it. That was the plan.
> ... > I could >> have proceeded and perhaps have finished in 3:03, but with a much >> longer recovery time. Whether it was the right choice? We'll see 21 >> days from now, I'll keep you informed!
> For you it was probably the right choice. Although 2 weeks to recover > from a 35k MP run....Let's hope that you'll enjoy the extended taper, > benefit from this run, and nail it in 2 weeks time. Good luck!
It is another chance, though definitely not perfect.. But the chance of gaining back a full 3 minutes in the last 7km would have been smaller.
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