My knee is feeling much better after a few days rest. Yay! I was actually able to complete my 10mile long run this afternoon.What went well:
The run/walk thing is working pretty well for me. I think this will allow me to complete the half marathon mostly pain & injury free. I'm especially pleased at how my knee is feeling after the run.
Nutrition plan is working okay. I carried three 8oz bottles filled with Accelerade, one 8 oz bottle filled with water, and a cell phone on my hydration belt. I carried two gels in my pockets. I took one gel at mile 5. Never took the other. I drank everything; it seemed like just enough. I think carrying the same on the half marathon, plus taking advantage of aid stations will be a good plan for me.
I decided to run in my new navy and orange running skirt. It was awesome. I definately want weather that allows me to run in that on race day. I'm also toying with the idea of wearing it for one of my sprint triathlons this year, the only downside is lack of padding for the bike.
What didn't go so well:
I'm not sure how to feel about my average pace of 12:56 min/mi. today. Here's the dilema. I'm actually supposed to be targetting 50-90seconds slower than my target race pace. I need to run just under 11:30 on race day, so 12:56 for my long easy run is just inside the window. Technically, it was a good pace for a training run. However, I'm honestly not sure that I *can* go much faster than that on race day. Once again, my splits show me slowing down by about 15-20 seconds per mile over the course of the 10 mile run. No negative or even splits for me, and it's not for lack of trying. So I couldn't speed it up for the last few miles today, why should I believe I can speed it up on race day for the whole thing?!?!
Summary:
10 mile run accomplished. Run/walk interval working out nicely. Nutrition on track. Running skirts rock.
Confidence of hitting goal time, not so high at the moment. But we have a few weeks to work on that, right?!?
Hey, you said it was windy, right? That would play into your time as well! I think your time looks great! And we should run a race together since we are coming in at the same times! :>D
ReplyDeletePlenty of time to get faster - you're tired and running strong, you'll kick a%^& when you've tapered.
ReplyDeleteIf your training is going to plan (which sounds like it is), then I'm sure come race day you'll have a blast. Don't forget the "race effect" this always adds speed to the legs (I've no idea where it comes from), so if you're on plan sounds like you'll be on time!
ReplyDeleteGlad the knee took the run well too! :o)
Looks like you are indeed back to business ;-)
ReplyDeleteLooks like you got your fuel plan sorted out. That's important. Speed will come.
ReplyDeleteI agree w/ everyone here. Just keep training according to plan & on race day you'll be good.
ReplyDeleteYes, you still have plenty of time to get faster. I haven't even set a goal time for my first HM in June!! I had better get on that huh? :-) Nice job on the run.
ReplyDeleteSounds to me like you are doing great!
ReplyDeleteMight have to get myself one of those run skirts!
Glad your knee is feeling good!
Take Care
A couple of things will work to your benefit on the pace. One, you will have tapered and rested up, so you will be stronger! Second, you will have all that adrenaline and race day excitement, knowing this is the one day where you can set yourself free and give it your all. Let the chips fall where they may!!
ReplyDeleteYou have time to get faster, and I would vary the long, slow runs with faster, shorter runs to improve upon race pace. Try incorporating Fartleks -- it's a great method for speedwork and it's simple.
ReplyDeleteI did my long run yesterday, too, and was thinking many of the same thoughts. (I'm also signed up for the Unser half) I take my long runs slow, but still it's hard to imagine pushing the pace 1-2 minutes faster on race day. I know I've done it...I guess it's race day adrenaline and tapering.
ReplyDeleteI'm glad your nutrition plan worked for you because I tried something a little different yesterday and almost didn't make it home in time!! Yowza, now I know how the dog feels when she can't wait!
No negative split for me either. I used to be able to pull it off on my training runs, but yesterday each mile was slower. I think I used to make myself start a lot slower.
Okay, enough rambling about me! I just had so much to relate to with your run. Your skirt will look great! For the tri, maybe you could wear tri shorts under the skirt for the bike padding??
Nice job on the 10 mile run. I don't like the idea of how the run/walk method sometimes slows me down quite a bit on longer runs, but it is so worth it! You will be injury free!
ReplyDeleteI have to schedule in a 9-10 miler sometime this week as well... that will probably wait until sunday!
Great analysis. you have got a great feel for where you are. Just remember on race day that the adrenaline will pick your pace up if you lay the groundwork.
ReplyDeleteI understand completely the pace thing. I'm going through the same thing myself. I try not to panic or get upset, but it does get frustrating.
ReplyDeleteHave you noticed from previous races compared to training that race day adrenaline might kick in a faster pace for you?
ReplyDeleteWell done on the 10 mile run!
ReplyDeleteAnd thanks for your advice on my blog to slow down and focus on distance rather than speed. I pulled back a little and have have no pain at all since.
I see from your ticker that its just 18 til your half marathon, so good luck with the final stages of your training. Though maybe you should take a little of your ow advice and focus on your acheivements when you cross the finish line rather than focussing on your pace. Speed can come later, in the dozen other half marathons you'll run after this one.
:D
yeah....I know. I just wanna see you smile when you cross the fnish line sister. :)
ReplyDeleteGlad to hear the knee is doing well.
ReplyDeleteStick to the training paces. Once you taper and the excitment of the race hits, you will find yourself running the pace you want if you have trained smart.
The race endorphines will take care of the extra blast on race day, so don't worry. Also, once you taper you will notice how strong you actually are. I rode under fatigue the last few weeks and thought I'm not getting anywhere. I had a week off due to the flu. I couldn't believe, how I'm flying now. My legs are soooo fresh! Take care of those knees of yours and good luck for race day.
ReplyDeleteI keep putting on the running skirt, checking it out, then taking it off in favor of regular running clothes before I run. for some reason I can 't pull the trigger, maybe because it's white? I need to just try it. Nice running!
ReplyDeleteI don't know what plan you're following, but if it's a reputable one, that you have to just trust it. My plans were downloaded from Runners World, and my long runs were also 90 sec slower than race pace. Adrenaline, endorphins, and aid stations every couple miles or so will take care of the rest!
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