It's tough to get back on the trails and put in the miles after an invigorating hike like Sunday's. But, it time to fine tune, so I put in seven miles at Crystal Cove in the late evening. It was interesting to feel how fresh my legs were after a couple days off. I guess that's what taper is all about. Final stats: seven miles with 6 100 yard stride outs at an average heart rate of 77% of max. And I got to enjoy a wonderful sunset.
This week's schedule is a little strange. Lots of rest days:
Wednesday: 7 miles GA with 6 100 yard strides
Thursday: 3.25 mile warm up, 3 X 1600 intervals with 400 yard rest, 1 mile warm down for a total of 8 miles
Saturday: 5 mile recovery
Sunday: 12 mile long run
Total: 32 miles
I'm a little up in the air about Saturday at this point. When I started this whole running madness back in July of 2007, the first race I ran was the Harbor Heritage Run 5K. So, there is a place in my heart for this race. The 23rd running of the race is this Saturday - and I sort of kind of would like to run it. But at this point in my training cycle, I should be taking it easy instead of running a 5K. Not to mention that I've no doubt lost some speed over he past few weeks. Advice anyone?
I'll be hitting the track this evening for some 1600 intervals. I'm supposed to run these at 5K pace (around 8:10), but I think I'm going to target something like 9:15 to 9:30 miles and will be taking the warm up/warm down easier than normal as well. It was nice running on fresh legs last night. I'd like to keep things that way for a couple of weeks.