Saturday, April 04, 2009

taper week recap and race goals

This week has been very busy and exciting in several ways, but my training wasn't really part of that. I ran my usual days but kept the distance short and focused instead on quality, like a good little taper-er. I only got on the bike once and I didn't swim at all. The good news is, my legs are feeling rested and fresh and ready to race!

Here's the details of those short workouts:

Wednesday: run
4.0 miles/33:34/8:23 average pace
Track workout with Emily!

The main set (Do they call it that in running? I know it's a swimming term.) was:

2 miles with 100 meters fast and 100 meters recovery

I don't know what pace Emily was aiming for but I know it was slower than her usual melt-the-track pace, as evidenced by the fact that I kept up. It wasn't nearly as hard as last time, which is good since we're both racing this weekend (she's doing the 5k). The weather was miserable but we had fun anyway.

Our time for the two miles was 15:30. We did a mile warm up and a mile cool down also, both at about 9:00.

Thursday: bike
45 minutes on trainer

Friday: run
4.0 miles/32:23/8:06 average pace
My legs felt heavy at first but loosened up. I ran each mile faster starting at 8:24 and finishing with a 7:46.

Today we're going to pick up our race numbers and chips and stuff and get everything ready. The start is once again walking distance from our apartment, which always makes things easier on race morning. I heart Portland. I'm totally excited and ready for this!! I know I've mentioned it, but let me recap my goals:

GOAL: PR: 1:43:39 (7:55 average pace)

I have fantastic delusions of finishing much faster but let's just focus on the main goal. I know I can do it if I stick to my strategy! The strategy is to start off easy, running around 8:00 miles for the first few miles (there's a climb in mile 3 or so which I expect to be slower), then just hitting the 7:50's for the next several miles, then giving it everything I have in the last couple miles. Honestly, even more important than my time goal is my goal of running a smart race. I've completely blow two of the last three races I've run (California Int'l Marathon in December and Vancouver Lake Half Marathon in January) by running WAY too fast in the first miles and paying for it in the end. That will not happen tomorrow. Zach is running with me and we're going to nail it. I can't wait to report back!

The exciting stuff that I mentioned at the beginning of this post is all volunteer/school/job-search related. Nothing is certain at this point... in fact I've never been so conflicted in my life! But I will of course let you all know when I make any decisions about school or if anything develops job-wise. I can tell you that I'm starting my new volunteer gig at OMSI next week. It's going to be awesome! I get a free pass to the museum and all the exhibits/planetarium/Omnimax theatre and I have a feeling I'm going to be spending a lot of my down time there learning about the universe and the human body and stuff. Yay!

Thanks for reading. I'll have a race report up by the end of the day tomorrow. Have a great weekend everyone!


Susan said...

Good luck with the race! It can be so hard to run smart, especially in a long race such as a half. From your training and your plan for the race, you should be awesome!

Best of luck as well with figuring out life/job/school stuff. All that is definitely stress-inducing, but you'll decide what's best for you!

Emily said...

I can't wait to talk about the school/volunteer stuff. Fun! I only had 4 drinks last night but it was enough to do me in...hoping I'll be better by tomorrow. Here's to your PR!

Anonymous said...

Good Luck tomorrow... Can't wait to hear your times ..... Thanks for being who you are. Miss you guys.
Wow are you guys ever busy.

M&D in MT.

Sarah said...

Congrats on the OMSI gig!! And tomorrow will be great! I'm feeling it for you guys :)

kristen said...

Great goal. Can't wait to hear about it. Good luck girl.

Kelly said...

Go smarty pants! Can't wait to hear how the race went! GOOD LUCK!

Girl on Top said...

Great strategy! Give it your all the last few miles but take it easy at the beginning.

Good luck!

Billy Burger said...

If you can visualize it, see it, taste can make it happen. Good luck out there. Run your little heart out.

Anonymous said...

You are going to nail the race tomorrow. Sounds like you got the race planned out and are ready to do what you need to PR. Can't wait to read all about. Oh, and how cool that you are right near the start.

Ewen said...

We'd call it "session" down here. That particular one would be "sprint the straights and jog the bends" ;) Good session by the way - great for speed, but also tests endurance and anaerobic ability.

Good plan for the half, but I'd be trying to 'hold back' for longer. I've blown a few halves by holding back for the early kms then running too fast from 5-10km. Anyway, good luck and can't wait to hear all about it!

aron said...

sounds like you have a perfect race plan :) GOOD LUCK!!!! Cant wait to read allll about your PR tomorrow :)

ShirleyPerly said...

Best of luck. Look forward to hearing how it goes!!

jb said...

Thinking about you today as I recover from my run- good luck on your time goals but remember to have fun!

Kim said...

fantastic track workout lady! your race is probably over by now, but i bet you kicked some major butt considering you have been working your tail off :)

Marathon Maritza said...

Great workouts!!

I know you didn't PR but I hope you had a great, fun race!!

Call me! I can't the deets on the 'exciting stuff!'

Miss you XOXO