Week in Review 11.9.15 to 11.15.15 and Goals for Philly

Taper begins…

Monday: 9.2 miles at practice.

Tuesday: 5 by mile at T pace (6:00, 6:08, 6:08, 6:06, 6:02) and 5 by 200 at R pace. Felt pretty clunky but once I focused on cadence, everything felt better. Legs afterward.

Wednesday: True beginning of taper with an off day, prorated at 5.4 miles. Drills and arms.

Thursday: 6.3 miles easy with striders on the track. Calves very sore.

Friday: Me versus the wind. Again. 3 by 1K (5:38 pace) plus 5 by 200 at R pace. Felt clunky again but got it done. 2 times through leg circuit after.

Saturday: Ran 2.5 with the girls at New Englands (they kicked butt!!!) and then did 3 easy with Will when I got home.

Sunday: 8.1 mile “long” run with 8 striders on the track. 1 set of arms after.

Total: 50.2 miles

The start of taper is always met with such mixed emotions. On the one hand, it’s nice to know that you are done with all the hard work. On the other, you instantly begin to think about all the things you should have done or could have fit in. Things haven’t been too bad thus far because I’m actually pretty sore (I’m hoping from the 200s) and happy to have the easier days.

I also spent most of last week harassing Will about what he thought I could run. Not trying to sell myself short, but the 1:15 just seems out of grasp given the way my fall went. I’m not disappointed in this training cycle but definitely could have used the 6 weeks I spent feeling awful in August/September! I’m a huge fan of A, B and C goals so here are mine:

C Goal: PR (under 1:21:45). I’ll be honest that I’d be very disappointed if I couldn’t better this time, excluding crazy weather which we aren’t forecast to have.

B Goal: Break 1:20. This is essentially where most of my race plan is focused. 1:20 is a big mental barrier for me but also a major entry point into many of the top level races that I’d like to be a part of going forward.

A Goal: 1:18:30. Just under 6 minute pace, this would be a great run for me.

Race Plan: I’m not planning on wearing a watch and will approach Philly much like I did the first time: ease into the first 2 miles, steady state effort til 6, tempo effort til 10 then send it for the last 5K. One adaptation to this may be that I connect with a group of women going for the Trials Standard in the full, who I imagine would go out right around 1:20 pace. It’s far easier to pull along with a group, so if the opportunity presents itself somewhere between 5:55 and 6:05 pace, I’ll be trying to chug along with them to pass some miles. The other adaptation will depend on how I feel in this final week; if my tempo miles tomorrow start to show taper pop and I’m down around 5:50, I’ll have a little more confidence to go out at 6 minute pace and hold it, rather than accelerating through the race.

 

2 thoughts on “Week in Review 11.9.15 to 11.15.15 and Goals for Philly

  1. foxrunsfast

    Oooh hurray!! Taper! I have goosebumps for you 🙂 I will be cheering you on from afar this weekend. I know you will do great and I hope that Philly is an awesome race for you. Would love to hear your thoughts on how you have transitioned to racing without a watch. I’m still a slave to mine but really want to get away from that. In any case, I’m super proud of you for all of the work and juggling you’ve put in these last few months to get to this point. It’s time to cash in on all that hard work and reap the rewards – go get ’em!!!!!! 🙂

    Reply
    1. Runner Under Pressure Post author

      Thanks so much! I’ll be thinking of everyone when the miles get rough. Always helps me to think about people watching from afar!

      Reply

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