View Workout (Erika Corley)

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Cocoa Beach Half Marathon

October 29, 2017 (Morning)

Exercise Type: Run

Comments:
Ok lady I think if we look at the summer and especially the last few weeks , we can see that you have made some big strides in fitness.
Because of circumstances, we didn't get quite as much miealge in as we wanted for this build up but we did get some quality work in even coming off problems with pitiformis.
I honestly think you can set a fantastic PR in this race.

I would like to keep it simple. It's going to be cooler than it has been so I think you will be able to go out in a 3:30 run/fast 30 sec. walk pattern and feel pretty good.
If you look at your longer runs in the 13's and much of your speedwork in the 10's and 11's, you should know the potential for a good one is there!!!!
I think you should try to stay in the low to mid 12's for the first 7 miles.
Anything below 12:30 would be great but if there happens to be a tough windy mile or something don't panic if it comes out slower...

At mile 7, I want to take some chances.
Let's see if we can increase it a minute to 4:30 runs and 1 min fast walks.. this way you are running more but you have a whole minute to get back to being ready for running again.

I really want miles 7 to 10 to be strong. If you don't go out too fast in those first 7 mikes it will be very doable for you to keep clicking off low 12's or even sub 12's!!!

For those last 3 miles, just go!!! Do whatever you can do to get to that finish line feeling like you have NO REGRETS.

This is where the mind is more important than any training the body could do. Push a little further and faster than you think you can go knowing that you are only getting fitter and stronger the more you push hard on the days your supposed to push hard...and this is one of those days!

Be smart though. Be sure to take fuel at least a couple times. 100 calories or so to keep the glycogen going. I would start no later than mile 5.
And when it comes to that sand, it may be a little slower but just know that it's ok and the rest of the run are pavement should make up for it..
You are ready!!!