Starting the last week before taper

The last week before taper starts this Sunday.  That will be the last long run. I missed two key runs and a cross training session of the current week, so I really want an extra week. But that is the nature of time, what is past is past. You can't get it back.

First off, the long run last Sunday 10/9  was a washout due to bad weather - rains and strong winds coupled with some family schedule changes due to weather.  Similar unexpected work kept me out of Tuesday's cross training. I had some 400m interval runs Wednesday which went pretty good. Then late Wednesday onwards it was downhill for me healthwise. A tooth problem that stopped my training late August into September returned.  Pain on the left side of face radiating from a couple of teeth and their neighborhood going up across the left eye to the forehead.  That is getting sorted out now. Need to get the pain under control. Also the swelling - my left cheek is x 1.5 (lol).  That kept me out of Thursday's cross training and Friday's (today) 8 mile tempo. Also, can't eat well.. mostly fluidy stuff and something soft. I can gently chew on the other side. For situations like this is where an experienced coach can step in, and I am so happy to have Mickey McCauley of Furman Institute on my side. He can't help with the pain and medication, but that is what the doctor is for. Once he gets my report for the week he prepares my schedule for next week accounting for any variations that are needed for performance or lack thereof, or unexpected situations like what I am now facing.  The goals are challenging, but they are by and large doable. Once he received my email this afternoon, after my doctor visit and her take on where I am going to be healthwise in the next day, two days and a week, he sent me the following plan for next week. I do think the long run is going to be the most challenging because of the pace. Not that the distance is easy for me to handle. It does require some mental preparation and planning, and a sort of getting into a 'zone' if you will and staying there. Getting back to the pace, I think for the route/course I will be running on my long run  days it is a tough pace to meet, but I will be trying.   So here is what Mickey has set for me for next week -

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Hi Kris,

Thanks for the report. Hope the tooth is better by tomorrow. Your 400'were better than I thought. I have made the 800's this week a little quicker. I have the 20 miler in this week it would still give you 3 full weeks to recover. last 2 weeks will taper. I actual have cut back a little on the other keys just not the 20 miler.

Key Run #1: Warm-up followed by 4 x 800m’s in 3:59 with a 1:30 RI between 800’s. Cool down.

Key Run #2: 6 miles @ 9:10 pace. Ease into pace.

Key Run #3: 20 miles @ 9:35 pace

Keep up some core work and stretching as well along with 2 bike workouts.

Running Tip: Going Out Too Fast

You can lose much more in the first few miles of a race than you can gain. Most coaches and experienced marathoners will tell you: The marathon doesn’t become a race until the final 10K. In order to reach the final 6.2 miles with enough juice in your legs to race toward the finish, you need to relax and settle into a rhythm for the first 20 miles. This is the key to a negative split (running faster over the second half than the first).

Race day is not the time to try new shoes or a new sports drink.

There’s a reason this statement has become a running cliche of sorts—because it’s true. The opportunity for testing new paces, nutrition, sports drinks, socks, racing flats or even a hat ended with your last long run. Stick to what you know and what you’ve tried during training so you can contemplate things you can’t control on race day, like the weather.

Have a great weekend and week.


Mickey

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Check out the running tip section above.  As the saying goes, the first half of the marathon is 20 miles and the second half is 6.2 miles!  Or some others say, as above, the marathon starts at the 20 mile mark.  Until then you are just trying to get to the starting point :-) And you want to get there in the best possible shape.

I will be focusing on the long run a lot this week as this will be my longest run prior to the event on Nov 6. If it is a race I wouldn't worry because I feel fairly confident that on a normal day I should be able to make it on pretty much any of the courses I've ran so far. However, on a training run on my normal route with other runs and workouts to follow during the week it is a different story. But hey, this is my last long run prior to taper.   So I will give it a shot.

Stick with it, folks! This is not a sprint. This is a marathon (pun intended)   :-)

If I can run, u can run