tag:blogger.com,1999:blog-5872975237176343979.post7986114589910136145..comments2023-10-30T20:30:58.859+08:00Comments on 40s Endurance Training: QCIM3 42km: Post-Mortemdaytripper1021http://www.blogger.com/profile/14840226330859305868noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-5872975237176343979.post-80074088378873726312012-03-07T11:43:07.887+08:002012-03-07T11:43:07.887+08:00Thanks for your inputs. They have been duly noted....Thanks for your inputs. They have been duly noted. :)<br /><br />--Roelledaytripper1021https://www.blogger.com/profile/14840226330859305868noreply@blogger.comtag:blogger.com,1999:blog-5872975237176343979.post-44042035639609968992012-03-07T09:19:56.160+08:002012-03-07T09:19:56.160+08:00The indicators were very clear as early as a month...The indicators were very clear as early as a month before the race. Your training logs said so, and your racing times said so. What is lacking was the appreciation to read them and understand what they are saying. <br /><br />Also, a 40k/week is not a solid. Couple this with erratic mileage and intensities, doing a sub-5hr 42k is not possible. Add to that the lack of proper race pace training, LT workouts for the target race pace, the results are not a surprise.<br /><br /> QCIM is also hilly to a degree. The proper training for that must also be factored. If I were to train for a sub-5hr 42k, I'd prepare at around 4:45-4:50 target time to make sure that I have enough elbow room. <br /> <br /> There is also a failure to heed the HR as a tool to find out if a sub 5 hour 42k is feasable. An insurance would be to run at 4:55hr target pace at 75-80% of HRmax for 16-20k once a week for at least 3 weeks (pref 4-6 weeks)total. If this target is met, one can be confident, barring some unforseen problems, that the target time can be met. <br /><br /> In summary, the lesson is not in the race day itself. In fact, the lesson and signals your body, your equipment are telling you, including your log shows you are not going to do a sub 5 hour 42k. At best, the indications are a 5:30hr, w/c is basically what you got at 5:35ish. <br /><br /> To do a sub 5hr 42k, you need to run your 21k consistently about 4-6 weeks b4 42k race date at around 2:20hr. Your 10k best should be a solid 1 hour or better. Your weekly Km should be at least 55k/wk, pref 60-65k with mixed tempos, about 8-12 weeks b4 42k race date. There is no need to go 32k or even 28k per long run. One need only to cover 2:15-2:30 hour run at 65-75% hrmax for this duration regardless of distance, at least 2x within the 12-16 final weeks, and no more 2hr+ runs with about 3-4 weeks to race date. The magic is not in the distance. It is in the time and effort spent in that long run. <br /><br /> It is the proper mix of LT, speed, Long run, that matters with about 8 weeks to go. If done correctly, it is possible to hit one's target times with confidence. Why? Because you did it in practice and you have clear indications of what is possible. <br /><br /> Remember - you have your logs, your HR, your distances, and times. Use them and do not ignore what they are saying. In the end, if you cannot sustain a sub 5hour pace for at least 16-20k with 3-2 weeks b4 race date, then you won't likely make the time. <br /><br /> This is not a 100% guarantee of success, but no doubt, these indicators are solid feedback your body is telling you. Much better than guesswork or a RAH-RAH feel good motivational speech, which may have no bearing on how you will actually perform. <br /><br /> Good luck on your future training and efforts to break 5hours! God bless!<br /><br /><br />-Running ConscienceAnonymousnoreply@blogger.com