My plan to run 10 miles alternating each mile with 135 bpm and 155 bpm didn't quite work out that way. But, by golly, I felt great during and after the run anyway.
I averaged 158 HR and a 10:26 pace in an hour:44. If I manage to do that again on Saturday, I should come in under 2:20:00. I think I did the math right on that..
The only thing that slowed me down was the long 1.5 mile hill on this route. I ran it 3 times.
I decided that instead of driving 30-40 minutes x 2 out to Wantagh or Bethpage, I would stick closer to home. I ran the route in Oyster Bay that makes up the Supervisor's 5k.
It's got this huge ass hill that really isn't so bad, it's just long - but it's the downhill run that I felt was more technical. I really had to concentrate on my form so that I didn't get hurt. Parts of it contained some tight turns and were treacherous with traffic and sand.
It was cool this morning, so I wore my medium fleece hoody the first time around. By the time I got back to the car, I had to take it off - and I also took my first drink of electrolytes. The next two times around I was able to slow down and drink on the run. I also bought half of a P90X bar which I found I did not need, although I was feeling a bit hungry. I think I won't need to consume carbs on the half.
Depending on how I feel, I think I'll skip the speed work and maybe just do another easy run and a tempo. As of today, it looks like Saturday's weather for the HM will be a tad bit warmer, but 17 mph winds? Dandy. At least the course is flat.
EDIT: The race is on Sunday. I really thought it was Saturday. God. I scare myself sometimes...
Excellent job. I think you're more than ready for this race and you'll do awesome. Good luck!
ReplyDeleteThanks, Flower! Your vote of confidence means a lot to me. I appreciate it!
DeleteThat is a serious hill! Three times? That's awesome! You'll do great on the half!!
ReplyDeleteThanks, A!
DeleteOh, and btw.. I just saw you got a great mention in the GLIRC magazine~ Congrats!
Holy hanna! You go, girl!
ReplyDeleteThanks, reese! I hope to hear from you during the race again. It's on SUNDAY, btw..
DeleteIf you are feeling well on race day I predict a sub-2:10 or better time for the half. I envy your workout on Sunday. I'd love to run the Supervisor 5K course but I won't run public roads like that because I just don't trust drivers. The absolute best thing you can do now is rest. Easy running is okay, but I wouldn't even do that on the two days before the race.
ReplyDeleteIf you get there early enough on a Sunday morning, the roads are empty, and you can get at least once around by yourself and other runners/cyclists. By my third time around, you're right, it was tough. Especially down that hill. There are no shoulders, and I had to run up the embankment twice to avoid people who simply would not give me berth.
DeleteI'm thinking maybe I'll run one more time before Saturday then. Thank you!
I'd do a couple of easy runs (Tuesday and Wednesday), and then take two days off before the half on Saturday. Good luck!
ReplyDeleteI'm going to run easy tomorrow, and then Thursday, because the race in SUNDAY, not SATURDAY. Jeez. You'd think I'd remember at least THAT.
DeleteThen allow me to amend. I'd do a little speed work on Wednesday as well.
ReplyDeleteHmm.. can't do that on Wednesday. It will have to be Thursday morning. Thanks, Karl!
Delete