Thursday, October 20, 2011

Three runs of consequence left

At this point in my training, I view only three remaining runs as being of consequence to my fitness on race day. Further, the truth is that they are as important to me mentally as physically; if I nail them, then my confidence going into the race soars.

You have to stick with your own training plan, if you have one. But if not, then know that may experience shows that a decent 13 miles this Sunday - two weeks before the race - sets you up nicely for the remaining runs. I'd suggest doing it about 30 seconds per mile slower than what you plan to run your first half of the race in; so, for instance, if you plan to run the first half in 2:10, then you want to run this half in about 2:17. This is hard enough to make you pay attention, but not so hard that it is a great mental strain or leaves you physically sore.

The next big run comes next Wednesday night, about 8 miles at race pace to 15 seconds per mile slower than race pace. Again, this is as much about getting mentally ready; as you finish the 8th mile, hopefully in a comfortable stride, visualize yourself repeating the same run 2.2 more times.

Finally, a week before the race, I run a ten-miler, again at about race pace + 15 seconds per mile. It tells you that, one week before the race, you are ready to go.

In between, my runs are 3-5 miles at a relaxed pace. In the final days before the marathon, they are no more than 3.

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