Caretaker/Overlook Hotel
Ok.......5 days and counting.
Any suggestions for how to finish out the week? I'd usually finish this week with M, T, Th, F, though I will plan to rest F since I'd usually run PM and I will have to wake up at about 4 or 5 to get there on time.
Cool runnings seems to like today as a semi-speed work day but I did some solid track work Saturday so I'll probably do a few fartleks today but nothing too structured.
I'm open to suggestions after that.
Randy
If I have a Saturday race, I like to put in just a bit of speed on Tuesday. There is a lot of evidence that the best taper involves reducing mileage to about half of your normal mileage but maintaining the intensity of a workout. So, if your normal workout is 8 x 800, you'd do 4 x 800 instead. For a 10K, I might look at something like 3 x 1 mile @ race pace with 1:30 rests between each. Strides on Wednesday after an easy run and then nothing but a very slow recovery jog on Thursday and Friday.
Short term goal: 17:59 5K
Mid term goal: 2:54:59 marathon
Long term goal: To say I've been a runner half my life. (I started running at age 45).
Ok, so ran *on the asphalt* with the Gel Lyte33's yesterday for a 4 mile tempo and was truly surprised at how well I performed in them. I'm usually in the 8's unless at the track & yesteday's splits were:
8:01
7:23
7:24
7:38
Admittedly I took about a 30 second break between each mile but wanted to make sure I could convince myself (in my head) that I can do this. 6.2 miles is definitely a different story but, again, all the pieces coming together should hopefully converge to make for a good race.
I think the rest of the week will be "easy" running, with the exception of some stride/fartlek bursts here & there no later than tomorrow.
Richard Dawson: "Survey says?"......
------------> 48:57. <-----------
Details to come. You won't believe what happened on the way to the race. Anyway, going to get the biggest stack of pancakes I can fit in my stomach!,
(EXHAUSTED!!!)
Smaller By The Day
I was in full support of you until I saw your time. My PR is 48:59. The day I set the PR, I met my neighbor. He took second place with a time of.....you guessed it.....48:57. You guys and your 48:57's. Go eat your pancakes!
Seriously though, congratulations. I knew you'd beat your goal. I just didn't know by how much.
Richard Dawson: "Survey says?"...... ------------> 48:57. <----------- Details to come. You won't believe what happened on the way to the race. Anyway, going to get the biggest stack of pancakes I can fit in my stomach!, (EXHAUSTED!!!)
Improvements
Weight 100 pounds lost
5K 31:02 Sept. 2012 / 23:36 Sept. 2013 (Same Course)
10K 48:59 April 2013
HM 2:03:56 Nov. 2012 / 1:46:50 March 2013
MARATHON 3:57:33 Nov. 2013
Congratulations. I know you were looking to beat 49:00 and you did it. Nice.