I feel like Kiptum might be the one to break the 2 hour barrier. His first two marathons both under 2:02, 16 seconds off Kipchoge’s WR, only 23 years old. Wow.
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Did my Monthly 10km Trust trail run, lovely tracks in the woods, undulating, 143m was recorded. Managed to set a Strava PR of 48:49, knocking a minute off previous best. Went out at a tempo as I’ve only done two TR rides and two slow HM’s this week and had an extra rest day on Saturday! For me its a good monthly session to see how things are going, still haven’t managed to shift the weight, still floating between 95-96kgs, but more important, not put any extra on 
Strava fitness curve still ramping up, only three weeks until UTS 50 in Snowdonia, body feeling fitter than last year so hoping to break last years time. Target is always just to complete. Looking at the course this year, looks a little less technical, so less hand involvement more speed? Only thing currently that can scupper plans is the weather and possibly mud trail in Beddgelert forest, this year we are going up it, might just bring the microspikes!
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Few things:
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I was in Colorado Spring the last week. I was worried a bit that going from flat FL to Colorado was going to be a pain with the elevation and lack of oxygen. It turned out this has been the best running i have had in a very long time. My HR was where it needed to be and my pace was faster than in FL. My hypotesis is that I traded the heat and humidity for elevation and it was a fair trade. So the elevation didnt affected me as I would have expected… Thought?
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Today, before leaving, I did the famous incline (Manitou Incline - Manitou Springs). This was hard. I thought it was going to be a challenge, but it was much worse than expected. Finished the climb in 40 minutes or so. The people who were with me (who are locals and have done the climb multiple times) said the time was very good. Anyway… I would recommend to anyone looking for a challenge!
Heat training gets your body used to the heat and increased blood plasma volume, while altitude training increase red blood cell count. That said, I have no idea how much crossover benefit heat has relative to altitude. But I do know that after training in FL or TW heat and humidity, everything else seems more comfortable 
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There’s an old saying I’m the running world that heat is the “poor man’s altitude.” Guess they were right. 
UGHHHHHH. What a train wreck, mississauga half marathon done.
Out of my goals
- Goals: A) 2:00 or under B) 2:05 C) not blow up my first half (it’s not the time to set 5k and 10k PRs)
I managed to get C) somewhat right, as i pace properly.
But since i just threw my training in the trash can the past few weeks i was less ready and the hills murdered me.
BUT i ran the whole way, no walking, even on the hills that i was seeing so many people walk so im somewhat happy about that.
But i’ve got some work to do and some weight to lose!
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@PhilippePhlop Live and learn right?! Way to finish w/out walking 
@adenega How’s the training for the Brooklyn Half coming along? One more heavy week, and then taper I expect. Goal time?
Hey now, if it’s your first half and you pulled off your pacing plan I’d call that a success! That’s pretty much the name of the game. First one is a PR and a big milestone regardless- time enough to nail pace goals and improve the training in the next one once you’ve got a feel for the distance.
Well done on a tough race- enjoy the celebrations
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Yes, I will probably start tapering off mid week next week. I had a big setback at the end of February because I caught corona, so I am not where I could have been training wise. But I had a good 3-4 weeks, including a pretty good threshold session yesterday.
If the weather is decent I should at least do better than in the half January.
I don’t usually commit to any specific goal time. I like to figure out what I am working with in the first few miles on race day.
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Also for ONCE i managed to look good on race pics lol
so that’s another good thing about the race lol
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@adnega Have a good group long run this weekend 
Thanks. This is a good sign, right? I will hope so. I am worried I cut volume a bit too much. Felt a bit sluggish on my 4 mile run this morning. Hopefully the first few miles tomorrow will sort that out.
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I felt like the aerobic engine had more to give, maybe as much as 1:23, but my legs weren’t having it. Muscle fatigue set in early, so I was very cautious for the first 10k. I was proven prudent, because last few miles I felt like I could cramp at any point. I just haven’t had the training volume to really push hard in a half marathon. So I settle for 1:24:53. That said, this should be a guaranteed entry time for the NYC marathon for my age, and good progress from January.
| Lap | Distance | Duration | Elapsed | Avg. HR | Max HR |
|---|---|---|---|---|---|
| 1 | 1.02 mi | 6:49.31 | 6:49.31 | 146 | 159 |
| 2 | 1 mi | 6:25.81 | 13:15.12 | 160 | 163 |
| 3 | 1.01 mi | 6:25.22 | 19:40.34 | 160 | 164 |
| 4 | 1.01 mi | 6:32.63 | 26:12.97 | 164 | 168 |
| 5 | 1.01 mi | 6:38.99 | 32:51.96 | 166 | 170 |
| 6 | 1.01 mi | 6:33.05 | 39:25.01 | 168 | 171 |
| 7 | 1.01 mi | 6:20.29 | 45:45.30 | 166 | 171 |
| 8 | 1 mi | 6:27.65 | 52:12.95 | 168 | 172 |
| 9 | 1 mi | 6:20.90 | 58:33.85 | 170 | 173 |
| 10 | 1.01 mi | 6:27.97 | 1:05:01.82 | 169 | 172 |
| 11 | 1 mi | 6:27.71 | 1:11:29.53 | 167 | 170 |
| 12 | 1 mi | 6:24.34 | 1:17:53.87 | 169 | 171 |
| 13 | 1.02 mi | 6:23.66 | 1:24:17.53 | 171 | 173 |
| 14 | 0.1 mi | 0:35.51 | 1:24:53.04 | 174 | 175 |
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I’m no expert, but that looks like a really well-paced run to me. Looks like you had a good read on what you could pull off on that day, and executed nicely.
If there’s one thing I can do it’s judge pace. I have done quite a few races as a pacer as well. Was not impressed with the 1:25 pacers in this one.
Awesome stuff @adenega Will this get you into NYC marathon at the end of this year or a qualifying time for 2024?
Manual mile splits? Do they still have mile makers at races in the US?
I am already in this year. Potentially next year, but I expect I will have a 9+1, which is an easier way to enter, should I choose to enter the race. So the Q time is more of a personal achievement I wanted to tick off.
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Personal update.
I finally feel like I’m making progress. As of last week, I’m up to 50km/wk. I’m aiming to get back to 50-60km/wk including workouts. Also, the last two weeks I ran consecutive days for the first time since before my accident in 2021. I do about 5min of activation exercises w/a band before I head out as well as roller and/or Theragun afterwards. Started some strength training last week as well. Still a bit paranoid about every little feeling w/each step, but less so than before.
I’m guessing most if not all of us are northern hemisphere. As such, the running season is what you might say done. However, don’t slack off now. Keep a few runs each week to keep your body accustomed to the pounding and mechanics for when you ramp up again for the fall/winter races! Go sign up for a summer 5k series and enjoy the suck 
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I use the TM for the first time this year on Saturday for a long run (12 miles). It felt SO much better than running in the humidity and heat. TM is becoming my tool for long runs and some workouts. It helps me stay out of the proverbial “hole” for other workouts.
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What does TM stand for in this case? Do you mean a treadmill?