Wednesday, September 17, 2014

10 days out it's taper time, and my latest workouts

My half marathon is in ten days.  I'm trying to decide my race strategy and what shoes to wear.  Both are really important decisions to make!!

For my race strategy I want to be a little bit more aggressive than I was last year.  Last year I ran a 1:36:01 and I would like to run in the 1:33's this year.  During the early miles of the race last year I held back instead of flying downhill for the first few miles.
A PR friendly course for sure!

 Last year my first  six miles had the following splits (7:08, 7:20, 7:15, 7:17, 7:06, 7:11).  This year I would like to keep my splits between 6:55-7:00 pace for the first six miles.  I know if I try to go any faster than that I will blow up during the second half.

After that wonderful downhill there will be approximately  four and a half miles of dirt trail.  I am being optimistic that I can keep my pace in the 7:30 range here.

The last two miles are back on the pavement and they are downhill as well. I want to finish strong and hopefully be down in the low 7:00 minute range.

I'm torn on which shoes to race in.   I really like my Brooks Pure Flows for speed work. I've raced a cross country 5k in them and I ran mile repeats on a dirt track wearing them. But, I wonder if these will be a huge mistake at mile 12 of a downhill  half marathon.  I might wear my ASICS GT-2000's for more cushioning from the downhill pounding...  Decisions Decisions....

My Latest Workouts

Wednesday 9/10- I ran 5 miles on my lunch break.  The temps were in the high 80's but, the humidity wasn't really bad.  It ended up being a progression run.  Here are the splits  (8:45, 8:35, 8:27, 8:05, 7:58).

Thursday 9/11- Rest.

Friday 9/12 - Two a days.... 14 Miles.  I know in my last post I said that I was done with my two a day's but, this was the only way I could fit my long run in this week.  I had been dreading the two hour run that I had my schedule.  I get off of work early on Friday afternoons. But, I also use this time to grocery shop and or run errands before I pick up my kids from daycare.  Some Friday's I will stay late to get caught up on work.  Anyway.... I was hoping that the weather would be nice... It wasn't and I didn't want to run 14 miles all in one shot on the treadmill.  On Friday morning I ran another progression run. I ran four miles  Here are the splits (8:53, 8:33, 8:09, 7:51).  I took my lunch a half hour early and I stayed late to make up the time.  I ran 10 miles on the treadmill on my lunch break.
Pictures or it didn't happen

The first couple of miles were mind numbingly boring...  I can't watch TV or read while I run.  I don't get the people that can do this...I can take a quick glance at the TV if  a football game is on.  But, I couldn't watch a movie or a TV show while running.  I usually have to rock out to music on the treadmill.   I did this as a progression run as well, the first mile was around 8:49 per mile and the last mile was  around 7:47 pace.  I did this with a 1% incline on the treadmill.

Saturday 9/13- Rest

Sunday  9/14-   5 miles-  Another tempo progression run.... Since I did my 14 on Friday the pressure was off,  I feel guilty leaving the house to run for two hours if my kids are up and ready to play....
  My legs were also a little tired from Friday's long run.  Here are the splits  (9:07, 9:16, 8:08, 8:15, 7:20)

Monday  9/15- 4 miles recovery pace in the morning before work, I didn't wear a watch or a Garmin

Tuesday 9/16 - Speed work.  6 x 800's.  I ended up doing these on the treadmill.  The weather is staying warm throughout the month of September.  I ran almost a mile to warm up.  I stopped to stretch and then I got the workout started.   For the first quarter I would run at 8.8 (6:49 pace) and then I would kick the treadmill up to 9.0 (6:40 pace) for the second quarter.  The treadmill was set to a 1% incline.  In between each repeat.  I would jog a quarter mile for recovery.  After the workout I ran three quarters of a mile.  Here's the data..

3:22, 3:21, 3:20, 3:21, 3:23, 3:18

Wednesday 9/17- Rest

Tomorrow I have another tempo run on the schedule, and this weekend I have another two hour run scheduled.  I'm going to modify that, because I think a two hour run is a bit much one week out from the race.  I will probably run for 90 minutes instead...


  1. 90 minutes sounds more like it to me - two hours is exceeding your racing time!

  2. whoa that race course. I want to run this someday!