View Workout (Erika Corley)
Celebration!!!
January 28, 2018 (Morning)
Exercise Type: Run
Comments:
Celebration Half!!
Ok lady!!!
You are definitely more prepared for this race than the last coco one.
I think if you look at your two 8-9 milers, the recent 11 mile long run , the tempo interval on Jan.7th, your recent mike repeats all in the 11's and of course all of the great work and personal records from November, December, you have to know you are fit!!!
We did have a bit of a layoff as far as long run schedule Bc of holidays, work commitment so I won't deny that, but I do want you to go into this race with the idea that you can run very well and faster than ever!
I think we need to start the first 3 miles of this race, NO faster than 12:20's.
It is a long race and we haven't got many long runs in, so the main thing we want to do is progress or keep steady times as much as possible.
I would start out with a .3 mile run and .05 walk the first 3 miles.
It's going to be tempting to go out harder and faster with the groups, but really try to keep the first 3 mikes very comfortable Bc it will help in the end.
For miles 4 through 9, if things are feeling good, that is the time to speed up and run more.
A great pattern would be a .4 mile run with .05 walk.
I know that seems like a lot of running but you are ready to do more running then ever and keeping those walks shorter than a full .1 will only help our cause! We want the walks to be short and fast!
For miles 10 through 13, it is about hanging on to the fastest pace you can and fighting through each run portion To keep the pace and momentum going.
I think we can keep the .4 for runs and if you need to make the walks a little longer to .1 that is ok. But as usual, I don't want you to even worry about the watch too much here. Just Run and remember that the pain is temporary, but the results last for a lifetime!;)
We want to stay close to low 12's as much as possible, but if you happen to hit a sub 12 or happen to hit a 13 something, don't panic, it's a long race and things can even out.
I would take fuel a few times. Maybe 3 gels around miles 4, 7 and 10ish.
Also remember to use the crowd to your advantage. Many people will fade toward the end of the race. Try passing or coming close to passing as many people as possible. Let's keep in mind , You are ready for a good one even on a bad day!!!