I was going to get an easy short run in this morning, but got called in to do a DRE last night and got some sleep this morning instead. So tonight I'll get in a longer run than I planned, but at least my legs will have 24 hours rest in them. Amazing how much better they feel just giving them a half a day more rest.
If they feel good tomorrow night I'm probably going to do a medium long run with a workout with middle part at goal marathon pace, with some pickups every 10 minutes.
12-k race on Saturday, as even and hard as I can go, hopefully 5:20 pace or so. There are some good hills on the course.
Next week I've got a hard 20 miler I'm going to do. 5-mile warmup, followed by 10 miles going 5:35, 5:25, 5:15, 5:35, 5:25, 5:15, 5:35, 5:25, 5:15, 5:35. Then last 5 miles with a bunch of 30 seconds hard/30 seconds easy. I'll do this on the MDI marathon course which will tell me if I'm ready to roll. Before Hyannis 2010 I ran this going 5:20-5:25, 5:10-5:15, sub 5:00-5:05.
After that I've got some key workouts I usually do the final few weeks before a marathon. 10-15x1000 with 30-60 seconds rest at just faster than tempo pace. A real fast workout with mile all out, some quick 800's, and a fast 400.
Flat 10-k race 2 weeks out for some confidence.
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