Fast Running Blog

Hi,

I just ran the SLC half marathon 6 days ago and now am thinking about running another half on May 16.  This next race will be a flat course at sea level.

I did SLC in 1:25:15 and I am feeling very good now.  I can tell I'm still a little fatigued, but muscle soreness is gone and no lingering tweaks. 

My training started in January with mainly just base building and 1 fast set of repeats per week.  In February I continued base miles, began longer intervals, and added 1 short tempo per week.  I maxed out about 47 miles per week with about 3 core and upper body workouts per week.  In March I started picking up the pace on my regular runs, did long intervals in the beginning of the week totaling about 4 to 5 quality miles, 1 tempo mid week of about 5 to 7 miles, and 1 long run(max was 14.5 miles) at the end of the week.  I did 3 consecutive 50+ mile weeks and continued with about 3 strengthing workouts per week.  In April I did 2, mid-40 mile weeks again with 1 interval, 1 tempo, and 1 long run, but cut back on the strength training a little.  The week before the race I did 3 short, easy runs and 1 interval session the Tuesday before the race.  On race day I was a little sore in the hamstrings, but it did not affect me during the race.

I plan to run a 40 mile week next week with 2 interval workouts, and a long run of about 12 miles. Then an upper 40 mile week with 1 interval workout, 1 tempo of about 5 miles, and a long run of about 13.5 miles.  The next week I'll do 1 interval workout and only run about 20 miles before race day.

I would like to shoot for 6:00 per mile or under.  Do you think this is a realistic goal given the elevation change, easier terrain, and gained fitness from my last race?  Thanks!

Seth

Seth - it is hard to improve by 7 minutes in the half in such a short period of time. However, if a month ago you could not break 1:40, but have just run 1:25, 1:18 would be a realistic expectation.

Regarding your training, I would up the mileage before introducing speed sessions. I keep repeating that it is extremely rare for somebody who runs less than 60 miles a week to use their current level of speed 100% due to the lack of endurance. And if you cannot use your speed well due to the lack of endurance, you will have a hard time coming up with workouts that would develop the speed.

Cool, thanks!  I've decided not to do the race.  I'm gonna work on building more mileage thru the next few months and aim for another half in August.  Thanks again the advice!