This week was exciting, as I ran my first "official" half marathon today! I've had quite a few Long Runs over 13.1, but I've never given it "all I got" to see how fast I can do it. I ended up with a time of 1:xx:xx, the course was on the C and O canal towpath - which I run a lot - but this was a new section for me, right where it starts in DC. The path is mostly hard-packed dirt, it's "almost" like running on the road with the occasional root to hop over or branch to dodge....I had fun! I've posted a full report in a separate post titled "CandO Canal Race - HM", with the label "Race Report".
So....most of this week was tapering some for the race. It wasn't a "goal" race, so not a lot of tapering, but I cut back on my weekly "Easy" mileage some (even took Monday completely off), and ran a shorter "workout" on Wednesday...practicing my HM pacing.
Weekly Mileage: 38
Long Run: 16 miles (1 mi, warm-up HM race, 2 mi. cool down)
Short comment on my "warm-up" and "dynamic stretching" before and after each run....
Before every run I do the Standard Warm-Up Routine from Strength Running (Jason Fitzgerald). It includes single leg walking dead lift kind of thing, bringing my knee up to my chest a few times, iron cross, leg swings (forward and back, then side to side) and the "Lunge Matrix" which you can find on YouTube from Coach Jay Johnson. I think this really helps get me warmed up, and provides a strength component to every run which I think helps with injury prevention.
After every run I do more iron cross, legs swings, and maybe some portion of the Myrtle routine which you can also see at Coach Jay Johnson on YouTube. Jason Fitzgerald also recommends this routine. I will also to the "scorpion" dynamic stretch and some static hip flexor stretches and static glute stretches if I'm feeling tight. I think all this stuff helps, and doesn't require a lot of extra time....just my 2 cents...
The week of a race - is it just me, or does everyone "feel flat" the last couple of days before a race? I think I start to get a little nervous about how I will perform, and start doubting my training, and it makes me "feel" flat, or tired, or something. Even for the race on Sunday, which is NOT a goal race, I got thru this. Started on Thursday and lasted till Saturday.....thinking out loud. Also....who else obsessed over the weather forecast on race morning? I look at the forecast about 3 times a day all week. Like, if I watch it then it will become what I want it to be.....
Daily workouts below (Bolded Days are the harder workouts)
Monday: OFF. My legs were feeling a little heavy from the prior week, even with only doing 10 miles yesterday. Plus, the race coming up...thought it would be a good day to take a break.
Tuesday - 50 minutes easy including strides. Felt okay, always a little rusty the first mile after a day off...but legs feel good. Really humid and warm this morning. 8:00 pace...about right. I wanted to error on the side of too easy today. Core work. Dynamic stretching, hip mobility and hip strength stuff.
Wednesday: - 7 miles with 4-6 @ HM pace. Did this on the treadmill to try and groove the feel of HM pace. Did the HM work @ 6:40 pace @ 1% incline. I purposely didn't set up any fans to cool me off (usually what I do in the gym, as it's pretty hot in the am since the AC is off all night - corporate gym). Felt pretty good and at the end of 3 miles I felt about the same as the end of 1 mile...so that's good. Skipped strength work...since I'm racing Sunday. Foam rolling and stretching.
Friday: - OFF. I've always like taking the 2nd day before a race off. Just "feels" right. (I did this back when I was racing bicycles too) - seems to put some spring back in my step for race day.
Saturday: - 35 minutes easy including 4 strides. Just getting the legs loose and ready for race tomorrow.
Sunday:1 mi. warm-up; HM race; 2 mi. cool down. HM time of 1:29:27. Full post at ""CandO Canal Race - HM", with the label "Race Report".