I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
Monday: 3 easy treadmill miles, weights at lunch.
Tuesday: 5 treadmill miles, ladder style: 1 mile warm up, then 1-2-3-4-5-4-3-2-1 minutes fast/2 minutes recover. I beat my treadmill 5 mile PR by 8 seconds.
Wednesday: no running to let my hip settle down, weights at lunch = everything back to normal by the end of the day.
Thursday: 5 mile easy treadmill run
Friday: 3 mile treadmill hill workout, and I'm very happy with how these are going. Everything was one click easier/stronger from last week. In theory, I would have lifted at lunch except I've realized that I'm bored to tears with my current routine and it's time to move on. I'm not going to start anything new this close to a big race, so next week's lifting plan will be quickie body weight stuff.
Saturday: last long run of the training cycle! 10 miles outside. I alternated one mile easy with one mile of 0.1 miles fast/0.1 miles easy and oh man if you're looking for a way to make 10 miles fly by in a heartbeat, this is it. Autumn peaked last weekend but there are still plenty of gorgeous colors out there. I have loved every outside mile this October.
Half Marathon #3 Game Plan and Thoughts
I'm feeling pretty fly these days. Running 10 miles is a lot easier now than it was last spring in preparation for half marathon #1. I'm pretty optimistic that warm weather will not be an issue for an early November race as it was for half marathons #1 & #2. The forecast is ranging from 30ish to 40ish, which is a dream come true.
With that said, I'm also pretty tired, so I will be cutting back like crazy next week so that I'm fresh on race day. I think I'll take Mon/Thurs/Sat off and keep Tues/Wed/Fri in the 3-4 mile range.
A goal: 11 minute pace. Sure it might be a bit of a dream but I ran a 10 mile race last spring at that pace and I'm in better shape now, so why not dream?
B goal: sub 2:30
C goal: just finish!
My plan to get there: I don't think this race has pacers, so it's up to me. I've set my Garmin for 13 one mile repeats @ 11:30 pace. I didn't set an 11:00 pace because I think that would set me up to run too fast at the beginning and if I can't maintain it, the Garmin will just mock me for 13 miles and no one needs that. Knowing that this is a flat course and the weather is on my side, 11:30 should be very attainable. By setting one mile repeats, I won't be able to see anything except the mile that I'm in which should keep me from staring at my watch and if I have a slow mile it won't tank my perception of the race as a whole.
My race plan:
- miles 1-4 do not look at watch, do not go fast
- miles 4-10 just hang out, put some energy in but do not show off
- miles 10-12 do whatever I want
- miles 12+ put some spunk into it
- not sure how many/where water stops are, but I'll drink at all of them and take gels around miles 4 & 9.
I loved Heather's Toronto Marathon recap. She was going to run Chicago but was sick on race day so...she skipped the race and then ran the Toronto marathon the next weekend instead. I love the idea of having a "backup" race. All systems are a go for next weekend, but if we get freaky weather or if I get sick (not planning on it but everyone on the planet has a cold right now), the internet tells me that there are two half marathons the weekend after my race within decent driving distance, so I've got eggs in other baskets if needed.
I Need Your Advice
- Does anyone have a quick post run routine (no longer than 5 minutes)? Right now I roll my legs and feet, but that's it. I'd love to come up with a few minutes of stretching but I'm not sure what to do. Feel free to include links if you have a post on this.
- What's your strategy for half marathons? Any advice for me on race day?