Tag Archives: pace

Taper Workouts and Weekending

Yesterday I started tapering for my upcoming half marathon next Friday. Well kind of because the weekend workouts, Friday and Saturday, cannot really be considered tapering, except for today’s “long” run which was “only” 15.2KM/9.4M instead of the usual 20+ KM.  But I still have 5 days of really light workouts until the race.

 
Taper week workouts are:

 
Friday: Ran 9KM/5.6M on the treadmill, divided into tempo run and some intervals at the end. Then strength training and spinning class.

 
Saturday: Ran 15.2KM/9.4M outside. This was supposed to be easy pace, but wasn’t, once again. Average pace 04:41 Min/KM (07:33 Min/Mile). That’s my half marathon right there, if I can keep it up for another 5.9KM/3.7M. Not sure I can.
I went for a short swim afterwards just to get my legs into some cold pool water.

 
Garmin 22FEB 15K

 
Sunday: Rest day.

 
Monday: Short HIIT run, no longer than 30 minutes, including warm up. Swimming.

 
Tuesday: Short easy run outside, about 8KM/5M.

 
Wednesday: Light swimming, no running.

 
Thursday: Rest day.

 
The weekend is almost over around here, it was a nice one with perfect weather.
We went out for some coffee yesterday afternoon. Actually we went out to get a present for a kid whose birthday party we had today, but the coffee part is what counts.

 
Coffee

 
Today after my run/swim, we went to the birthday party, which was a picnic at the park, really nice. Food, sun, family, friends, chocolate birthday cake.. perfect.

 
1920041_10202882083911124_1370376750_n

 

 

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Forget Your Training Plan, and Cheers to a Chocolate Shake

I had planned to do a short and easy run the day after my half marathon rehearsal run, but that didn’t happen.

 
Yes, I went running, but it wasn’t as short as I had planned, or as easy. I did 10.7K/6.6M instead of the 7K/4.3M I had scheduled, and average pace was 04:55 min/KM (07:55 min/mile) instead of my planned pace of 05:27 min/KM (08:47 min/mile).

 
Garmin Connect 10.72

 
That’s what happens when you run in a beautiful place on a beautiful day.
Or when you are freaked out about a race and push yourself instead of taking it easy, like that’s going to prove something.

 
Tel Aviv Boardwalk

 
I threw in some junk miles (junk kilometers, is that a thing?) for good measure today, 7.7KM/4.8M at average pace of 05:16 min/KM (08:28 min/mile).
Actually they didn’t feel like junk to me… it was cold and I still made an effort.
I don’t think any run should be considered junk. Well, at least not anything longer than 20 minutes.

 
Then I went to the gym for 30 hell minutes of ab work, and 15 laps in the pool (750 meters).

 
Abs

 
Every day after a workout I make myself a shake and take it on my way to work. This is by far my favorite post workout snack.
I usually base it on frozen coffee (I make it and freeze it in disposable cups), soy milk, a banana, and whatever else is around (strawberries, apples, chia seeds, flaxseed, raw cacao, etc.).

 
Shake Diet

 
I forgot I had frozen some of the chocolate flavored coffee I got a while ago, and I made today’s shake with it and it was awesome.
I couldn’t figure out why the shake tasted so great and then about 10 minutes later I realized what it was.
I also put it in a large banana, a cup of soy milk, brown sugar, cacao, chia seeds, and lots of ice.

 

What is the least distance / time you run?

For me it’s usually 7KM/4.3M, once a week, for recovery after a long run.

 

Do you have a favorite post workout snack?

 

 

Half Marathon Rehearsal Run

This weekend I did a rehearsal run for my half marathon coming up in less than 3 weeks.
Is there such a thing as a rehearsal run?
This is what I did that is the same/similar to my upcoming race:

 
1) Early start & running at race time:

 
Most of my runs are early in the morning, so this is an easy one for me. Although this time, instead of running at 6:00 AM or so like I usually do, I waited to start my run until 8:00, the time the race will start, to get a feeling of what the sun feels like while running at that time, temperature, etc.

 
WAKE UP

 
2) Distance:

 
I didn’t get to 21.1KM/13.1M, just because. I did 20K/12.4M, to me that’s close enough, that’s what I had scheduled in when I did my training plan, so I stick to it.

 
Good Enough

 
Next weekend I’m doing 23KM/14.3M, although I’ll be doing them all at a slow pace, so it’s not the same (read on).

 
3) Pace / Fast Finish:

 
My race plan is to run all negative splits. Should I say my race dream instead of my race plan?

 
This is what I did on this run as well, average pace for first 10K was 05:10 Min/KM (08:19 Min/Mile), average pace for last 10K was 04:37 Min/KM (07:26 Min/Mile).

 
Garmin 20K

 
4) Fuel – Before and During:

 
Race nutrition always scare me. Don’t drink too much, don’t drink too little, don’t be hungry, don’t be full..

 
Breakfast was 2 cups of coffee, a granola bar, and 2 large glasses of water. Same will be on race morning. That’s a lot of liquid but it will be needed during the race. I’m bad at drinking while running, that’s a problem.

 
Then I had a GU gel (strawberry banana, not bad) before I started running, and another GU gel (jet blackberry) a bit before half way (9th KM). I wish I could eat more right before the race, like a Clif bar or similar instead of the gel, but I’m afraid it’ll make my stomach feel heavy, cramp, or worse (!!).

 

 Like me and my GU

Like me and my GU


 
5) Gear:

 
I didn’t do a full gear rehearsal just because I’m not going to be wearing anything new anyway. I wore a relatively new pair of Mizuno Wave Rider 16, same I will wear to the race, high knee compression socks, sunglasses and my Garmin FR220. But I wore capris and a light long sleeve top, and to the race it will be short tights and a sleeveless top.

 

 
It was a good run but it was obviously not race effort.

 
The thing is I can’t say this run gave me confidence for the upcoming race, so I’m bummed. The last half of the run was tough, sure my paces were pretty good, but I’m hoping to run faster on the race, and now I’m doubting I’ll be able to.

 
So I guess I’ll find out in 3 weeks.. at the race.. I’m not doing another long hard effort run until then.

 
And the usual after a long run: food, nap, and a lot of rolling.

 
I even have a fast learner around, I guess her hips were tight like mine.

 
Rolling Baby

 

Do you do a rehearsal run before a race? In terms of distance, pace, gear, fuel, etc.?

 

 

Give Me Normal Any Day

 
It’s so nice to be back to normal running after last week’s taper and Friday’s race.

 
I missed the normalcy of it, doing my usual workouts, no holding back for a race, no pressure either.

 
I’m also back to my normal ‘not enough sleep’ though.  Last week I made a real effort to go to bed early, and it worked.  This week I’ve been going to bed at 11:00 PM, which is late when I wake up at 4:30 AM the next morning.

 
Not Enough Sleep

 
I made extra strong coffee today, 4 heaping teaspoons of ground coffee to make 2 cups for myself.  Does that mean I’m taking the equivalent caffeine of 4 cups?  I hope not.
I refuse to buy a machine with the pods, I like to be in control of my coffee. Damn, I’m double OCD now?
Obsessive Coffee Disorder
I left the house earlier than usual to go for an easy 10KM/6.2M run outside, and still have enough time to go to the gym to do some strength training afterwards.

 
And this is what I saw when I went down to my car. My wet car, not a pretty sight:

 
 My wet car, not a pretty sight

 
Geez.  No one told me it was supposed to rain.  I can’t stand running in the rain, or on wet sidewalks…

 
Inside my car, trying to figure out what the heck to do now:

 
 Inside my car, trying to figure out what the heck to do now.

 
But then, I’m not one to quit a run either.  So I went, it didn’t rain, and the wet sidewalk wasn’t so bad.  Score.

 
10KM/6.2M at average pace of 05:20 Min/KM (08:35 Min/Mile).

 
I try to take it easy for a few days after a race, although my legs are feeling strong.  I will do some light speed work tomorrow, 9KM/5.6M run with 10 intervals close to the end at 04:10 Min/KM (06:42 Min/Mile), but only 30 seconds each, so still an average effort workout overall.  I do have a half marathon to run in 25 days after all, with last week’s taper and the week before the half’s taper, I don’t have too much real training time in between.

 
My foot is still bothering me a bit and I can only hope it doesn’t escalate to worse than “bothering me a bit”.

 
I’ve started massaging it which feels really good, but I don’t think it actually helped yet.  I have to go to the store to buy some tennis balls, in the meantime I’ve been using a cylindrical bottle of hand sanitizer…

 
A little under the desk action at work:

 
 A little under the desk action at work

 
You probably can’t see well, but those boots are my favorite right now, and they are Harley Davidson, I feel like a badass just wearing them.

 

How much coffee do you put in your coffee maker?  Do you like the pods?

 

What’s your post race week like?  Do you go back to regular running right away?

 

 

Now, Think of a Number

Numbers

 
You know, I am a planner. Sue me.

 
I have an excel file that is getting heavy, where I plan my running schedule every week, and where I log my runs, cross training, shoe KMs/Mileage, etc.   I’m not sure how smart it is of me to admit all this.

 
excelc

 
A few weeks before the Adidas Marathonya 10K, I made a few calculations on what would be a good, challenging (for sure!), but (hopefully?) realistic time for me to run. I based this number on my training, as well as on previous races’ results (see the best race predictor from Running for Fitness, a great site with tons of useful calculators and information).

 
Time

 
Final number I decided on was 45:00, or even better 44:59.

 
Then I thought of different ways to run to get to the final result.
I could run evenly, that would mean a pace of 04:30 Min/KM (07:15 Min/Mile).
I could run negative splits if things went really wrong (please don’t let that happen to me!).
Or I could run positive splits, saving as much as possible of my strength for the 2nd half of the race.

 
In the end this is what I hoped for:

 
Split Plan

 
I played with the numbers for a bit, to make them round and easy (in KM) so I could easily remember them during the race.

 
I thought about those numbers in the days before the race, the final time I was dreaming about, those 10 splits of 1 KM each I had to run through, trying to make them stick to my head, so I could do my best to make them happen.

 
I knew there was no guarantee that I’d be able to run those paces, but it was worth trying. And I was hoping that racing for the first time with my Garmin would be of help, at least I would know where I was, time wise and pace wise.

 
My biggest fear was somehow repeating my first 10K, where I went off way too fast and completely out of my capabilities and crashed halfway.  So I knew that to avoid that I had to stick to the paces I had planned, not let myself run faster no matter what or how good I was feeling, and hopefully not run slower either.

 
Look at that, so close to the plan.

 
Final

 
It surprises me how I managed to run how I had hoped for.
How that number, 45:00, that was just an educated guesstimate, and a time I had never run before in my life (not even close), was so close to my final time. The power of the mind. The positive side to having a plan, to following through.

 
And I am proud of myself.

 
246337

 
We all hope for a particular race result, no matter how fast or slow that number seems to others.
For us, it means making an effort, trying our best.
But we know it’s doable.
We know we can make it happen.

 
Let your mind be your guide, let your legs do the work, and you will get there.

 
HAPPY RACING.