Peaking Tweaking

[pedro]

Are there defining signs of peaking? I am a little worried I may be peaking too early. I still have about six weeks to go before a target race and do not want blow the last 12 weeks of training. I suppose there are the concepts of a plateau or being in peaking shape for about six weeks…

[Joe Rubio]

Pedro,

What event are you getting ready for and what makes you think you're peaking too soon?

Joe

[pedro]

I am getting ready for a ½ marathon. I was afraid I’d be asked the logical question of ‘what makes you think you’re peaking too soon?” I wish I could give a better physiological answer.

I’ve been worried about it because: 1) I am not smart enough to have a coach. 2) I have my best times in about 10 years in both the 5 and 10K set in the last 45 days. 3) Running has been easier at paces faster than I’ve trained for in recent memory. 4) I guess I lack the confidence that I’ll keep improving or hold at this rate at 43 years. I don’t think that’s included in male menopause.

I was not training for the 5-10Ks, but they were part of my ‘plan’ for the half. I am pretty much following the Aggie’s 10K-Marathon plan with modifications for age and ability.

[Joe Rubio]

Pedro,

I think most people would love to have your problem. PR's heading into your key race is great, nothing to fear. Look you have what, 4 weeks of real training, then a 1-2 week taper? You're fine, in fact you're more than fine, you are in a perfect position to race very well in your half. I would suggest looking at one of the available comparison charts and base your half marathon race pace for the first 10 miles on what your recent 5k and 10k's are. Then when you hit 10 miles, it's time to race the final 5k. If you don't have a comparison chart available, let me know and I'll find out what a couple different sources suggest.

Nice work gettting to this point and glad the schedule worked out for you. Let me know if you have additional questions or if you need me to dial in a projected half for you.

Joe

[pedro]

Joe,
Thanks a lot for the suggestions/comments; my anxiety has subsided. I have used Daniels’ VDOT chart so far as a pace guide based on my 10K time of 35:50, which I believe is about a 1:19 hm time or 6:02/mile. I don’t have other comparison charts to gauge this by. Since the 10-mile mark in this race is about where the last uphill (fairly steep for almost a mile) is, it should be a good point to push it.

By the way, the schedule has worked very well. While I ease into the hill work, I like the pace and intensity progression. Other plans I’ve tried jumped intensities too fast for me leaving me feeling like I gained a lot of knowledge about hamstring injuries over the years.

[Joe Rubio]

Pedro,

Purdy tables have you down for 1:20:00, while Horwill would have you down for 1:19:45. I'd advise going out at these slightly slower paces through 10 miles, then you're sure to have gas in the tank to start chasing people down when the hills begin. It's a more conservative way to go, but usually adviseable. Chances are very good you'll feel strong at 10, which is always nice.

Thoughts?

Joe

[pedro]

Good advice. I know during a race if I am thinking of a bit slower pace I am more apt to be where I should be rather than going too fast, especially since there’s only 1-2 seconds difference per mile between Horwill and Purdy. Although I try to hit even paces/mile, I often (unknowingly, until I get to a mile marker to check the watch) gradually increase the pace during a race. While this often works ok, it can leave me tanked by the end. Since I want a good experience from the run, I’ll try to go steady and push the last three miles.
Thanks again.