Wednesday, March 25, 2009

Picture Perfect

Today was a picture perfect day for running! 53 degrees, sweet sunshine and a light breeze, it couldn't be better! The body responded to this weather, too. It took two miles to warm-up, as usual for me, and then I was able to run a 9:22 third mile and the next 5.3 miles in 46:18 which is 8:44's. So 8.3 miles in 1:16:24. My legs, although perennially tired, felt strong, is that a confusing thought? I'm encouraged by the effort.
Saturday is looking to be nasty weather-wise. They are calling for a low of 38 degrees and a high of 44 with wet snow and heavy rains. Will I still race? You betcha! I've been aiming for this race for months and it is an important tune up race for the marathon. Regardless of conditions I still need the long run.
Some notes:
Only four long runs in this training cycle. two twenty's, one 18 miler, and the 17 miles this Saturday. Will that be enough?
I have decided on how I will start the marathon. The first two miles will be my warm-up miles-I will try to average at least 10:00's for them, then I will start racing. Does this work?
I am aiming to run a 1:52 in the half this Saturday. That is what the predictor charts show I can do based on recent 5 and 10K efforts.
On the taper (YES) I will decrease mileage but not intensity. I will still go to the track, too.
I will follow the taper strategy in the book "Advanced Marathoning." Three week taper-reduce mileage 20% first week, 40% second, 60% third (first six days).
Hope all is well in your neck of the woods! Peace!

1 comment:

Coachhrd said...

I wanted it to be a little warmer for a bike ride today, but to no avail! Looks like that tournament in KC may get cancelled. They have a bad front moving through.

Your long runs will be enough and holding back a little up front will definitely keep you fresher for the back end of the race. The old saying, "it's a marathon, it's not a sprint" is really true to this event. You'll only run out of gas if you don't leave some gas in the tank for the back 13.1. Good luck!

4 miles 4 kids

    So a perfect day to race! 60's, overcast, breezy. The field was small and club racers were sparse!   I was probably the only guy i...