Half-Marathon of Lisbon

My next run will be the Lisbon half marathon:

The 16th edition of the "EDP Half-Marathon of Lisbon" will take place on March 26, 2006 with time starting scheduled for 10.30 a.m. at the "25 de Abril" Bridge.

35.000 runners are contributed to the successful of Lisbon Half Marathon 2005; Paul Tergat has insured the reputation of the event as being the fastest world's race, finishing in 59'10, only 4'' separated the world best time realized by Paul himself, here in Lisbon.

training schedule for half-marathon

My training schedule for next half-marathon (ends of March). It is a Hal Higdon program modified for my weekly routine:

• Mon - rest
  
• Tue - speedwork: hill, track/road repeats or fartlek
  
• Wed - tempo run
  
• Thu - race pace
  
• Fri - rest
  
• Sat - long run
  
• Sun - easy run /bike, stretch/strenght
  

Speedwork can be replaced by fartlek (when have no track or road measured availabe): 1:30/5:00 replacing 400m or 2:50/7:30 replacing 800m.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	6 x Hill	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
2	Rest	7 x 400	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
3	Rest	7 x Hill	30 min tempo run	Rest	Rest	5-K race or pace	easy run or bike; stretch & strength
4	Rest	8 x 400	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
5	Rest	8 x Hill	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
6	Rest	6 x 400	30 min tempo run	Rest	Rest	10-K Race or pace	easy run or bike; stretch & strength
7	Rest	4 x 800	45 min tempo run	4 m pace	Rest	1:45 run (3/1)	easy run or bike; stretch & strength
8	Rest	3 x 1600	50 min tempo run	5 m pace	Rest	1:45 min run	easy run or bike; stretch & strength
9	Rest	5 x 800	30 min tempo run	Rest	Rest	15-K Race or pace	easy run or bike; stretch & strength
10	Rest	4 x 1600	55 min tempo run	5 m pace	Rest	2:00 run (3/1)	easy run or bike; stretch & strength
11	Rest	6 x 800	60 min tempo run	3 m pace	Rest	1:30 run	easy run or bike; stretch & strength
12	Rest	6 x 400	30 min tempo run	Rest	Rest or easy run	Rest	Half Marathon

Review of GPS Watches For Runners

I want to buy a GPS watch. A cheap one, with only the basic features like pace rate, target distance / pace alerts, export data for computer. Maybe with a hear rate monitor, depending of price. I'm searching on web for features, prices, reviews, etc
By now I found a good review of two GPS watches for runners from forbes, one of them have also a heart rate monitor (HRM):

Two GPS Watches For Runners - Forbes.com

Now add Global Positioning System technology. This uses satellites to let a runner precisely measure time, distance and altitude while running. Add a chip and some software and GPS watches can tell you how far you've gone, how long you have been going and how fast--all in real time. These gadgets also let you know if you are keeping up a predetermined pace and will store all this data as an electronic running log. The multifunction sports watch has risen to the next level.

One that we tested, Garmin's Forerunner 201, which sells for about $160, even has a
100-by-64-pixel screen that can show you a map of where you've been and
how to get back to where you started from--handy for trail and road
runners.

We've been putting it through its paces in competition with Timex's
Bodylink System, which sells for about $300. Our Timex test model, a
59551, comprises three parts, a conventional-looking Ironman Triathlon
sports watch, a GPS receiver you strap to your upper arm and a heart
rate sensor you wear around your chest (Garmin's one-piece product
doesn't measure heart rate). Take $50 off the price without the heart
rate monitor. And there's a fourth option in the Timex system for data
transfer to a PC.

For example, both can monitor whether you are
running faster or slower than a predetermined pace and will beep at you
if you are. That is a seriously useful tool for both racing and
training, but there is a lot of button pushing to move through the
menus to set it up. The basic stuff--timer, distance and pace--is
straightforward to master on both devices; laps and splits barely more
so.

Runners obsessed with their mileage will be
well served by either device, especially if they run in unfamiliar
places. You get an instant and accurate readout of time and distance on
every run. And both watches save all the data for those who diligently
keep training logs.

PB

Added a personal bests section to the blog. Hope I can update it during next year (2006). At least the time for half marathon!!

ID Tags for Runners

It's always a good idea to carry some kind of identification when you run, especially when you are running alone. If you should happen to fall and perhaps even be rendered unconscious, you would want the people who find you to contact someone close to you, and you would also want them to know about your blood type, your allergies, and any special medical problems you might have.

Road ID tag: the Road ID tag is a stainless steel form of identification. The tags provide up to five lines of text for information such as name, address, phone number, and other important identification. link

SMART ID tag: The Smart ID tag is a reflective, waterproof, emergency/medical ID tag that comes in a variety of colors. link

Helder Ornelas (2:09:59) wins the 2005 Milan Marathon

Portugal’s Ornelas runs an impressive 2:09 debut in Milan
Sunday 4 December 2005

Milan, Italy - Helder Ornelas from Portugal took an impressive but surprise win in the sixth edition of the Samsung Milano City Marathon today, in what was his debut over the distance in 2:09:59. The Portuguese, who switched to the marathon after a respectable cross country career, beat 2004 World Half Marathon champion Paul Kirui who took second place in 2:11:28.

www.iaaf.org

Race Time Calculator

The Race Time Calculator will calculate a predicted time at a distance for you based on a time you provide for another distance. It will accept (and return) times for several common race distances from 1500m to the marathon. It uses the formula

T2 = T1 x (D2/D1)^1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2.

Runners World

I don't belive I can run a marathon in 3h03, based on my 1h27 result on a half marathon. But with a lot of trainning maybe...This formula works for pro runners, I think!

race report

1h27
bahh!!!

next run: 20 km almeirim

My next run will be on next saturday: 20 km almeirim.
I will try go run at 4:15 pace...

back to training

Now I'm back from my injury... at least I hope. yesterday I ran 30 min very slow, just to restart! Next Sunday I will run Portugal Half Marathon on Vasco Gama bridge, but only the smaller course: 7 km. Just to don't miss this year edition :)