Taper Week One
Pete Pfitzinger's taper plan
See Pfitz here
Monday - 11
Tuesday - 10
Wednesday - 15 (5,10) PM: 15 by 20 seconds on, 40 seconds off on grass in West Potomac Park
Thursday - 10
Friday - 12 - I had a 5-mile tempo run scheduled but dialed the effort WAY down because it was so hot and muggy. Did a loop in Hains Point in 28:18. Kept it totally easy, and I think the fact that I felt no lingering effects of this workout on Saturday and Sunday were signs that I did it right. One way to look at it: 28:18 is slower than I will go through five miles in Chicago. Another way to look at it: If the weather in Chicago ends up being like it was on Friday, it is not.
Saturday - 12 (9.3) -- Easy shakeout after I got home from class.
Sunday - 17 - peppy run from the line with GRC
Monday, September 27, 2010
Monday, September 20, 2010
Training Sept 13-19
Monday - 13
Tuesday - 13
Wednesday - 17 (5,12) -- PM: Track at BCC. 5 by 1 mile, 400 rest: 5:10, 5:10, 5:08, 4:58, 4:55
Thursday - 20 (11,9)
Friday - 11
Saturday - 13
Sunday - 22 ... Very good training with Paul Guevara, a recent Alabama grad who will run his first marathon in a couple weeks in Twin Cities. I did an easy 30 minutes before I met him, then we kept it quick the rest of the way, starting at 6:30 pace (guessing) and working down to well under 6 minutes per mile. He actually opted for two 3-mile pickups, while I chose to keep it steady.
Total - 109 ... Busy week, but I'll take it.
Tuesday, September 14, 2010
Training Aug. 30 - Sept. 12
Aug. 30 - Sept. 5 - DOWN
Monday - 12 (4,8)
Tuesday - 10
Wednesday - 15 (with two 10-minute surges + six hill reps)
Thursday - 10
Friday - 12
Saturday - 20 on Towpath - 2:04 - 64, 60
Sunday - 8 ... lowest day since May? Thought of it like a day off.
Sept. 6 - 12
Monday - 20 (12,8)
Tuesday - 13
Wednesday - 17 (5,12) PM 3 by 2 miles on track ... 10:26, 10:27, 10:07 (5:10, 4:57)
Thursday - 17 (11,6)
Friday - AM 15
Saturday - 10 before first day of class (9 a.m.-5 p.m.) at American University: a weekend MA program, Interactive Journalism
Sunday - Aimed for 16-mile tempo but didn't quite have it. Not an A day, for sure. I did this in Hains Point (the loop involving Buckeye Drive is a tad more than 3.2 miles), but I shut it down after about 4.5 laps. I wasn't looking to grind this, and my "feel" pace -- 5:46 avg. for this --wasn't quite translating to what I'm looking for. I was solo, but Emily biking beside me was a MAJOR help. So a 14.5-tempo run + 3 WU + 4 to get home = 22
Total - 114
Monday - 12 (4,8)
Tuesday - 10
Wednesday - 15 (with two 10-minute surges + six hill reps)
Thursday - 10
Friday - 12
Saturday - 20 on Towpath - 2:04 - 64, 60
Sunday - 8 ... lowest day since May? Thought of it like a day off.
Sept. 6 - 12
Monday - 20 (12,8)
Tuesday - 13
Wednesday - 17 (5,12) PM 3 by 2 miles on track ... 10:26, 10:27, 10:07 (5:10, 4:57)
Thursday - 17 (11,6)
Friday - AM 15
Saturday - 10 before first day of class (9 a.m.-5 p.m.) at American University: a weekend MA program, Interactive Journalism
Sunday - Aimed for 16-mile tempo but didn't quite have it. Not an A day, for sure. I did this in Hains Point (the loop involving Buckeye Drive is a tad more than 3.2 miles), but I shut it down after about 4.5 laps. I wasn't looking to grind this, and my "feel" pace -- 5:46 avg. for this --wasn't quite translating to what I'm looking for. I was solo, but Emily biking beside me was a MAJOR help. So a 14.5-tempo run + 3 WU + 4 to get home = 22
Total - 114
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