Leading up to the 3M Half Marathon
I had planned to do a leg workout today. I may still do one, but it will be pretty late in the evening if I do.
Wednesday: 7 miles hard - either fartleks, intervals, or hills
Thursday: 3 miles easy (probably with da pup)
Friday: 7 miles easy
Saturday: 3 miles easy (maybe with da other pup)
Sunday: 13 mile race
Come Sunday, what I’d like to do is to run the first six miles at an 8:30 pace - which will probably become my marathon goal pace - then take my first Gu (marathon schedule). After that, I’ll pick up the pace a little bit for the next four miles, somewhere around an 8:15, and then try to do the last three harder at around 8:00. All told, that gives me about a 1:47:30 goal. My current PR is 1:53:49 but that was on a significantly harder course.
Of course, I’d really like to beat that. McMillan says that, in order to make my current marathon goal of somewhere around 3:45, I should be able to run a 1:46:41 half. Of course, that’s assuming that I raced the whole thing, not trying to take it somewhat easy since we’re only two weeks out from Freescale…
At this point, quite frankly, your guess is as good as mine.
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Jan 25th 2005
8:06 PM
Richard,
Good luck at 3M this weekend! Give them a nice pat on the back for me, as they are the makers of the tape I’ve been using on my shin. Those miracle workers, I tell you.
I guess it’s always a debate when you run a “training” race so close to the real deal, do you race or do you run? Take it easy so as to allow yourself to rest and be healthy and strong come February 13th. Tapering is an art I’ve, of course, not mastered, but there’s something magical about it if done right. I think it’s a matter of listening to your body very closely during that time, rather than following a plan or sticking to a taper schedule. At least that’s my inclination.
Good luck!
Meghan
Jan 25th 2005
9:07 PM
Richard - I’m chugging away towards Feb 13th myself! Nervous now that I’ve printed the course, started coordinating with my boyfriend about how we’ll get around that day and started thinking about the run itself. My boyfriend scheduled a massage for me that afternoon - how wonderful!!!
But I’m getting nervous… and I hope to run a gentle 12 this weekend. I’m slugging away at 9:30-10:00 miles, so my finish goal is to… well, 1. finish and 2. finish as shortly after 2 hours as I possibly can.
Gulp.
Jan 25th 2005
9:29 PM
Always remember to add “without hurting myself” to any finishing goal you make. I learned that one the hard way.
Jan 26th 2005
9:37 AM
the best advice i can give you is to tell you to run so fast your eyes bleed. yeah, that’ll work =)
seriously, sounds like you’ve got a good plan there. the mcmillan is intended for a ‘racing’ goal, so if you’re treating the 1/2 as a training run, or a little faster than a training run, i wouldn’t put much stock in your finishing time. practice some pacing, practice some refueling but most importantly, enjoy the run!
Jan 26th 2005
11:20 AM
Thanks, Jeff. Actually, the calculator has been a little tricky, since I haven’t really raced any of my races flat out except the 5 mile Turkey Trot. I would like to do well on 3M, but I’m not going to let it hurt my Freescale effort either. I guess a lot will depend, as it always does, on the day.
Jan 27th 2005
10:25 AM
I hope you have a solid training run this weekend. I agree with you. It’s wise to not let the 3M interfere with you upcoming Freescale effort. Have fun!