Planned: 15 to 30 minute warm up + tempo interval workout [3 x 2000m with 2 minutes 30 seconds recovery jog followed by 3 times 200m with 200m recovery jog] + 15 to 30 minute cool down to build stamina.
Actual: Started with a 20 minute warm up – not very fast as my right shin was a bit sore. The 2000m intervals went well – I’m always more comfortable running at a faster pace (if that makes sense), and the shin pain went away. 2 minutes 30 seconds didn’t seem very long for a recovery, but at least there were only three intervals to perform. I totally forgot about the 3 times 200m (I really did forget, honest), and jogged for another 20 minutes to cool down.
Stats: 10.1 miles in just over 1 hour 10 minutes (6:59 pace)
With 10 days to go to the Shamrock Marathon, I’m really not feeling the taper at the moment. Think I’ll cut back on my easy run tomorrow and hopefully get my legs (and confidence) back pretty quickly.
Hi Steve
I kind of get what you are saying about the running at a faster pace. I feel like my form is better and my stride lengthens. Of course, there is that not being able to breathe thing and that is a nuisance.
The taper is always an interesting time for me as well. I don’t have nearly the experience that you do, but I never feel right with it and it kind of makes me feel blah. But it is a necessary evil as pretty much every study shows it to make a positive difference.
I think you are going sub 2:50 at the Shamrock. It is going to happen.
Best of luck,
Bill
BTW, love the video and I think that guy might be me. On my 22 miler last week, I passed only one walker and he gave me the crazy look.
Bill:
“Of course, there is that not being able to breathe thing and that is a nuisance.”
Nice! Yes it is a nuisance isn’t it?
Sub 2:50 is definitely the goal. Long range weather forecast looks promising (50s and cloudy) and I’ll be looking for a 1:25 first half with a slightly quicker second half. Sounds easy on paper huh?