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!


     So, we've been getting missed by all the pop-up showers and now drought has come. Trees are soaking up all the dew and seedlings a...