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....
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...