|The new Mizuno Inspire 9s... lighter and brighter. Love em!|
So my last two weeks of training/taper before we're off to run the Vegas RnR Half!
November 19-25, 2012
Monday: rest after my longest run ever :)
Tuesday: 70 mins easy elliptical in place of easy run. I decided to only do key workouts to ensure my hamstring/ butt issue didn't reappear before the race. I used my heart rate monitor to keep it in an aerobic zone - around 150 or so (60-75%).
Wednesday: Speed workout on treadmill with 1% incline. Same workout as previous week: 1 mile easy, 6x1Ks at 6:22 (9.4 on tready) (which is somewhere around my likely 5k pace, I think) 1 mile easy cool down. I lengthened the last couple of ks to about 0.7-0.8 miles. Great workout, but I had a little gas left in the tank at the end, which Ive heard is optimal for your last couple of speed sessions.
Thursday: 65 mins elliptical, upper body strength
Friday: My last tempo run! The workout was suggested by Jake at Wasatch and Beyond. It was 1x3 miles, 1 x 2 miles at HM pace, then 1x1mile at 10K pace. My splits were 6:56, 6:57, 6:49, 6:57, 7:00 (the pitch black mile) and 6:40. I ran the 7:00 in pitch black! I was a little bit disappointed in my splits, but I think it went pretty well, considering the cold/dark/wind etc.
Saturday: Elliptical 60 mins, with leg strength + a little plyo.
Sunday: Elliptical 90 mins easy in place of a long run (I had some foot pain from running my 18-miler in new shoes... duh, rookie move.)
November 26 - Race Day!
Tuesday: Final Speed workout. 6 miles, with 2x1 mile at 10K pace (6:31 or 9.2mph) on treadmill at 1% incline. This workout was a little challenging, but I felt very comfortable and could have done more, which is what I was aiming for.
Wednesday: Elliptical, easy 40 mins + arm workout
Thursday (today): 6 miles easy
And for the remainder of the week... rest until the race!