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:
Monday: Rest
Tuesday: Rest
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
Friday: Rest
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.
Love the Mt. hike post! I actually got free tickets from NPR to ride the tram a while back, but never went :( Looks beautiful!
ReplyDeleteI say if you can run the 5K at the pace you are supposed to do your run in, then go ahead. But don't RACE IT! I made that mistake one time and regret it.
ReplyDeleteYou could just get there early and tack on some mile in front and back of the race. We do that a lot in my running group.
Fresh legs...Yes. you're going to do GREAT. I'll get you that Space Invaders curtain if you PR.
ReplyDeleteHi Glenn - I have a sinus infection. Thanks for your concerned comment on my blog. I say do the 5K just as B.o.B. says. I have a half marathon near Hoover Dam I might do. However, I don't plan on racing it. It will be training run and fun Halloween Day event.
ReplyDeleteBy the way - extremely unfair you get you get to run Crystal Cove anytime you want! Beautiful place to be. I would be running twice a day if I could go there every day.
Hey Glenn-- Sorry for not posting in a while.
ReplyDeleteI think you should run the race-- and not worry about the time. Just have fun-- most 5k's are a blast- especially one that's special to ya!
I agree with B.o.B. maybe you can tack on 1 mile before and after to get your 5 mile goal for that day!
Good luck in whatever decision you make!
I'm not a spring chicken so I tend to hold back a bit and not do too many races if it's not a good fit with my training. I just push too hard at races and then feel so tired for three days...even if it's a 5k. I also like to keep my head in the game by focusing on that one goal, one thing at a time. So far, it's worked for me. Good luck with your decision!
ReplyDeletei think you should def run the 5k, especially if it's significant for you!
ReplyDeletei've heard that you should still do speed workouts during the taper, just cut back on the overall mileage. i think running the 5k at a strong pace - maybe tempo? - would actually be fairly good for you. don't go all out, and get in a good cool down. take sunday's long run extra-easy if needed.