October 7th:
bodyweight (7-day average): 85kg
half-marathon:
21,0975km 2:18:50 6:34min/km
avgHR: 161 maxHR: 187
Weather was a little cold (around 10 degrees C) but sunny. I went to the end of the starting group and still was a little insecure of what pace I should set.
As I have mentioned here somewhere, my initial goal was to just finish, but as I had already done 21,1 in training in a little over two and a half hours I set my "minimum goal" to 2:30 and my "maximum goal" to 2:20. I decided to just run the first 5k by feel and only react if my Garmin watch said, that I was seriously overpacing.
I hit 6:33/6:39/6:38 for the first three kilometers and that felt like a good pace, so I decided to stick with it - knowing that this would lead my to maximum goal, if I could keep it up. For the first two thirds of the race I felt really great splits were betwen 6:21 and 6:46 for km 1-17. Around the middle of the race I even thought about picking up speed for the last 5k or so. Unforunately from km 12 to 17 we ran a long stretch along a river, which was beautiful, but there was no shade and I started feeling like I had dressed a little too warmly. So I decided to wait until the turn back to the finish line around km 17.
The next kilometer started with a small ramp, which I was able to run up faster that most people around me, but my left foot had started hurting a little and suddenly I began feeling like I had no energy left to pick up. So I ran three kms 18-20 in 7:06/6:57 and 6:58. I was albe to find some last reserves for the final km for a split of 6:14.
The original plan was for my family to come and support me, but as my FIL just started chemotherapy last week which kept my wife busy, she and kids stayed at home. Didn't miss them too much during the race, as there were a lot of spectators there to motivate everyone, but across the finish line I would have liked to share the moment with them. Well, there is always a next time.
Quote:
Originally Posted by GermanGuy
Phase II: March 19th to October 14th
weights 2x/week // running 3-4x/week
bodyweight <80kg [ ]
5k<27 minutes [ ] (ran a 3k in 15:54 though)
10k< 55 minutes [ ]
finish halfmarathon [x]
Not quiet there yet, but I guess I can safely say, I won't reach the other goals anymore. Still, I am mostly happy about this summer. The only thing that bothers me a little is the relatively small amount of weightloss, but even 5kg is better than nothing.
So based on this, I'll shift my goals a little for the rest of the year. I still want to lose those 5kg to get below 80kg by the end of the year, so I switch to a 3day weightlifting // 2-3 day running for the foreseeable future. I'll do the tactical barbell "operator" programm (3 days of squat/press/deadlift). I'll also start taking push-ups more seriously.
While my training will focus more on weightlifting, I also want to do one more 5k and 10k each this year.
So
new goals for the rest of 2018:
get below 80kg [ ]
beat my recent PR (29:20) in a 5k [ ]
beat my recent PR (1:01:37) in a 10k [ ]
long term goal: run a marathon in 2019 [ ]
Last edited by GermanGuy; 10-08-2018 at 03:50 AM.