race obsessed
Having run last Monday a distance that many have asked, "wtf did you run that far?" (24M if you must know) I have been 'taking my taper seriously' as was advised. In conjunction, my LRs are typically on Monday which moves the typical race schedules around a bit.
I am curious as to which run would have the most benefit this close to the marathon and also which run is typically a quicker recovery.
Schedule (as modified)
Mon 12 Mile
Tue Off
Wed Fartlek (5M)Thursday Off
Friday Off
Sat 2M
Sun Raceday!
So basically I have three options to choose from and I would like a little advice.
1. Run my taper long run (12 miles) and replace the Fartlek (5M) with an easy 4 miles.
2. Run the long run at an easy 8-10 miles and run the Fartlek (5M)
3. Run both as written.
Additional info:
First marathon, stretch goal of around 3:45
I do run Fartleks and speedwork hard.
I am rolling and have a little calf tightness, hams, quads all other parts are great.
I just have the dregs of a sinus infection left. (no green goop, just some residual mucus.)
Breathing seems fine, but possible down 5%?
For reference below is the schedule as presented (ie: before I modified the LRs from Sunday to Monday)
Sun 12 Mile
Mon Off
Tue Fartlek (5M)
Wed 4MThursday Off
Eh, I think it is probably fine. I personally ALWAYS run a little the day before the race and I like to have one not-slow session that week to keep my legs fresh (but that means "not hardcore intervals" and "not a ton"... 5m for me would be about right).
There are a million ways to subtly fine tune it. I think you will be alright. If you swap the fartlek for an easy run, throw some strides in at the end. Also do a few at the end of the 2m the day before the race.
Shakedown Street
not taper related-but i hope you kill it!
Started-5/12, RWOL refugee,5k-24:23 (1/12/13),10K-55:37(9/15/12),HM-1:52:59(3/24/13)
You can look at my log to see what I ran the week of my race (race on 10/21). If I were you, I would cut the 12 miler to 6-7 easy, run the 5 fartlek easy and leave the rest as is, but that's just me. Everyone is so different: I prefer having a VERY easy week the week of the race. If it will leave you more confident, though, to run the work outs as written or only with more subtle changes, I am sure things will be just fine too. Go with what feels right each day and err on the side of "less is more." Best of luck to you, Sly!!!
I think I will take a little of this and a little of that:Was running my 12 miler today, still unsure if I was going to cut it to 10 or go 12. Around 9, I felt the run was harder than it should have been, slightly elevated HR etc.
Executive decision was to knock it to a 10 miler, no real reason to push too hard this close.But I have decided to take some SLR advice and do a few strides on Fridays run.
I can't do much if any good for the Marathon now, but I sure as hell could do some bad.
It sounds like you definitely made the right call and I totally agree with your last statement. How are feeling??? Is this your first, Sly?
Additional info: I am rolling (huh?) I just have the dregs of a sinus infection left. (no green poop, just some residual mucus.) Breathing seems fine, but possible down 5%?
I am rolling (huh?) I just have the dregs of a sinus infection left. (no green poop, just some residual mucus.)
Less rolling and resolve the green poop issue and your breathing should improve by 5%. You're welcome.
BTW, best of luck this Sunday. Go get 'em Tiger.
Ya this my first time, and she isn't going to be gentle!
Feeling? Confident I can take 4 hours no problem. Becoming less confident I can hit 3:40-3:45. (which btw, since I have a penis is NOT a BQ. *rasp*)
Agreed 264
Rawr