3/28/11
6 miles easy
57:30
9:35 avg pace
Brr, still chilly Philly here…with no end in sight. Waaah!
As I mentioned yesterday, my training this week will be switched up a bit to allow for a mini-taper for Sunday’s Cherry Blossom 10-Miler. I really want to PR in this race (previous 10-mile PR is 1:23) but I still need to maintain my weekly mileage and key workouts. Also, since I’m knee deep into the Monster Month, my legs aren’t as fresh for racing. So this mini-taper is really necessary. So how do you finagle a mini-taper into marathon training for a tune-up race?
With the race on Sunday, I know I want 2 days of complete rest (meaning no running; an easy yoga class is OK). This has worked well for me in the past. So Friday and Saturday are mandatory rest days. I got my easy run out of the way today and I will do my long run tomorrow morning (thankfully, it’s only 15 miles this week). This will allow enough time for recovery before Sunday. That leaves a tempo run and speed work. I’m counting my race on Sunday as my speed work for this week (I will be running like someone is chasing me) and my tempo run will be on Thursday. The tempo will also be at an easier pace (goal marathon pace) so I can recover faster. For you visual people:
MON: easy run
TUE: long run
WED: rest/yoga
THU: tempo
FRI: rest/yoga
SAT: rest
SUN: race
I’m still getting in my 39 miles for the week and still hitting my key workouts.
I’m a big advocate for doing tune-up races during marathon or half marathon training. Your tune-up race can be great practice for the “big event”. But sometimes fitting them in your training schedule can be difficult. It’ll require some planning and a little knowledge about your own recovery but it’s totally worth it 🙂
Do you have any mini-taper tips? How do you handle racing and training at the same time?
I liked this post because it made me think about tune-up races. Before I was injured I felt like I had perfectly placed tune-up races in my training plan…but now with only 11 weeks left and having to kind of “start over” to get back into running slowly…I am having to rethink my training plan and my tune-up races, etc. I always need one rest day before a race but can normally get away with a 6-7 mile easy run 2 days before. I like going into the race confident knowing that my legs are fresh. I had just started speedwork before my injury and it wore my legs out so I actually had to make sure that my speedwork did not fall during weeks of races or my legs were still fatigued during the race. I definitely think that tune-up races and tapering (even a tiny bit) are important though. The tune-up races are good for confidence building…so it is good to go in as fresh as possible. Sorry I do not have any real tips! Still trying to feel out what is best for my body…I think that is the best thing to do…just experiment and find out what your body responds to best.
I completely agree! Speed work takes me the longest to recover from. That’s why my race this week is counting as speed work!!
I didn’t fit any races into my marathon training, but I know it’s a good idea!
1:23 is a hell of time to beat, good luck!
It seriously astonishes me that you run so fast. Not astonishes like “oh no way” but in a I’m so friggin slow way that I can’t believe people can pull in those kinda times. LOL
Thank you Elizabeth, that is very sweet! I don’t think I run fast at all and it takes me forever to cut 10 seconds per mile off my time 🙂
I agree, so important to do practice races leading up to a big event – for a marathon, I usually race one half marathon and then do another one or two half marathons to practice marathon pace (although that takes some discipline, to not go as fast as you normally would!). I also really found it helpful to do a 20M race – such a good way to practice pacing, nutrition/hydration strategy etc, and more fun than doing a long run on your own!
It’s hard to feel fresh when you’re this far into training, but that looks like a good schedule and I bet you’ll do great! Lots of luck for Sunday!
Thanks Claire! I have a 20K race 2 weeks before the marathon where I plan on practicing marathon pace. It’ll be hard to hold back and not race but it’s great practice for the big event!
I had a mini-taper week last week before a tune-up half. I actually cut WAY back on mileage and intensity and I think it really helped. One week of no speedwork or very low milage won’t hurt you in the long run, and it will contribute to a kickass race! Good luck on Sunday!