April 28th, 2009
I know, it’s goofy that I’m all “last tempo” and “last speed” but I can’t help but be sentimental. This cycle’s been a journey of discovery so I’m sad to see it conclude.
We’re still in this annoying heat wave so I got up at 7am to run at 8. It’s been a long time since I did speedwork in the morning but by the time I got out it was already 76 degrees (Heat Index 78) so I was prepared to dial it back.
The workout was 10 w/3xmile@10kpace w/3min recoveries. I ended up with 9.5 miles total, couldn’t be bothered to make up the extra 1/2 mile – avg pace for the run 8:04.
The intervals went 6:56, 6:50, 6:49, avg. 6:51. I was actually aiming for a tad faster but considering the temps, I’m happy with the outcome. On my usual comparison note (now that I’ve amassed all this lovely HR data) my HRR on the speed portion today averaged 83% – 2% lower than when I did this workout 3 weeks ago in cool weather, and today was faster, to boot.
Looking at the HR, I guess I could’ve pushed it harder but honestly, I’m tired and ready for some rest. Tomorrow I have an easy 6, then a day off, then 4 w/strides, another day off, then the race! At this point, I don’t give a crap that my two month streak will end with two rest days…I want them! Seriously, I visualize my legs filling up with strength and power while I sit on my ass eating bonbons. Well, ok, no bonbons, but hopefully this’ll all play out well on Sunday.
Things have gone so smoothly that I’d be lying to say I’m not scared. I’m used to disappointment and things getting fucked up, so Please, Please Running Gods, just let me have this one great race, let me put a cherry on the sundae, a cymbal crash on the finale, just please let it go right.
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I’ll put in a word with the running gods, Flo, but I have a feeling they’re planning to smile on you this time. Happy taper, and maybe a bonbon or two won’t hurt :-)
I want that whole last paragraph too!
oh and here
http://instantrimshot.com/
May the running gods and weather gods shine on you!!!!!!!
First, LMAO. I have been in a cloud all day. I hit that stupid red thing on the link and I swear that scared the crap out of me. Onto Flo…I know what you mean about being sentimenal. I get the same way. You have definitely had an awesome training cycle and it’s up to you and the ‘running Gods’ this weekend. You did your part, I will keep my fingers crossed he/she does their part. Feel good about what you’ve put into this race. I’m proud of you.
Sentimental tapering. I’m all “Goodbye tree, goodbye water fountain” on my last longish run in a taper. “See you after the race”. So today, the water fountain greeted my return by not working. Not so sentimental now
Sounds like you got a great cycle down / taper plan before the race. Best of luck to you, as you’ve got the skillz!
Wanted to wish you the best of luck now before I forget.
I’m thinking you used up all of your running drama early in your running life, so things should begin to go as planned. Either way you have put in a killer training program, and should trust you did your homework.
The hubby and I are taking off Friday afternoon to head down to the PIG, and it looks to be an exciting race weekend. We plan on attending the FE that is planned, and I have research and plotted out my exact course to hop around the marathon trail to meet the hubby and cheer him along the way. I think I make a pretty good marathoner wife.
Anywho just know that as I am screaming and cheering the runners on at the Pig I will be thinking of you and your kick butt finish.
Good luck and may speedy feet be with you!
Good luck, and may the running gods smile on all of us. Lord knows we’ve made the sacrifices to them. Blood, sweat, tears . . . the only thing missing is a virgin . . . and if I knew where to find one, she’d be in trouble! (j/k)
You know how well your training has gone; you’re going to K-I-L-L it!
Best, ESG/R
GOOD LUCK!!!!
Good luck Flo! Congratulations on all the zoominess this spring. Your progress has been awesome.
Hope 5/3 treats everyone well!
A very belated thank you to everyone!!