Archive for category Goals
We ran for Boston today – a run at lunch with a friend and a run tonight with the local running store. Runners throughout the world are adding up the miles dedicated to those affected by the tragedy. In a way, this is our prayer. We run for those who can’t, we run to show support, we run because it feels right. And as we run, we meditate on lives lost, but more importantly on the amazing show of humanity and love in the outpouring of support that has surrounded and lifted up those affected in Boston. We will continue to run and we will be strong.
This Sunday is the Kansas Half Marathon, and with everything that has happened, it will have a little bit different meaning for every runner who is there. I will be wearing the Runners United to Remember bib as I attempt to reach a new PR.
I am still working toward breaking that 2:00:00 barrier, so I am aiming to get closer with this race. My previous PR of 2:16:43 was at the Kansas City Half in October. Despite being a PR, it was not my best race, and I believe I can greatly improve on the time. My hope is to finish close to 2:05 and my plan to achieve that is to start running with the 2:10 pace group to warm-up and then increase speed after mile 6 of the race to attempt to catch the 2:05 group. My goal time is 2:06 (10 minutes faster than my PR) and my stretch goal is anything faster than 2:05. I would be ecstatic if I managed to break 2:00, but I’ve never yet managed to sustain the pace required for that amount of time, so not sure I’m there yet.
The weather should be perfect for running on Sunday morning, starting with temperatures in the mid-40s and rising to no higher than 65 that day. I’m planning to wear capris and a tech t-shirt with a long-sleeved quarter-zip to begin the race. I’m going to carry my own water and Honey Stinger Pink Lemonade gummies for my race day nutrition. On my long runs, I’ve been practicing taking one chew about every mile starting around mile 3, and it’s worked pretty well for me, so I’ll stick with that for this race. Here’s my packing/wearing list for Sunday:
- Boston remembrance bib
- Fuel belt & water bottle
- Honey Stinger Pink Lemonade chews
- Garmin watch and HRM
- Running capris
- Long-sleeved running shirt
- Gloves & Hat/headband
- Socks/Sports bra/Deodorant
- Hair tie & Bobby pins
- Brooks PureFlow shoes
- Cellphone & $$
- Banana & Almond butter for breakfast
- Change of clothes for post-race
My plan is to have everything laid out and ready to go Saturday night, so I don’t need to think about anything at the crack of dawn Sunday in time to leave the house by 4:50am to leave town by 5:00am. That will put us at the race start around 6:15am to pick-up our packets and have a nice cushion of time before race start at 7:30am.
The rest of this week’s training will be focused on tapering for the race on Sunday. My plan is to run an easy ~5 miles tomorrow afternoon, do a short but fast 2 miles on Thursday, full rest on Friday, and an easy 1-2 miles on Saturday to loosen up my legs. I’m also hoping to do a little yoga tomorrow or on Thursday. I’ve opted to skip the weights this week to avoid any unnecessary soreness on Sunday. My other major goal for this week is to get enough sleep. I’m off to a bad start, but my goal is to be in bed by 10pm the rest of the nights this week.
I’m sure I’m forgetting something, so I may update this post as I think of other aspects of the race that I need to worry about.
Do you have any races planned? Do you write a race plan ahead of time?
3.04 miles run + 3.07 miles run = 6.11 miles total
This weekend, I have a 5K race on Saturday (Dog-N-Jog) and a relay race on Sunday, in which I’m running two legs for about 9 miles total. Both races are more “for fun” than major goals for me. I’m very tempted to go for a PR on my 5K at Dog-N-Jog, but knowing that the start will be insane with all the people and pooches, I think it is more important to just enjoy the event without setting any race specific goals. My major goal for the Brew to Brew relay race is that the day goes smoothly and everyone gets to the exchange points on time!
I’ve toyed with the idea of going to the gym in the morning to lift, but I think I am going to prioritize sleep over an extra workout this week. My plan is to do a light 3 mile run around the neighborhood right after class ends in the afternoon. I want to leave plenty of time to get my studying done so I can get to bed at a reasonable hour.
Classes don’t start till 9am on Friday morning, so I should have time to fit in a short yoga routine to stretch and loosen up in advance of the race Saturday morning. Otherwise, my time will be spent in class in the morning and then an exam in the afternoon. Packet pickup should begin by the time I get out of my exam, so I’ll grab my bib/chip before I leave school. Then, Friday afternoon/evening, I’ll prep everything for the 5K and lay out my running clothes and Tara’s gear:
- Timing Chip/Bib
- Poop bags
- Water bottle(s)/bowl
- Heart rate monitor/Garmin
- Running shoes
- T-shirt/Capris/Sports bra
- +/- Race belt
- ID badge
The race doesn’t start till 9:00am, so I have plenty of time if I get up by 7am to eat breakfast and be out the door by 8:15am. That should put me at the race start early enough to do a quick warm-up and hit the bathroom before lining up. Last year, I think the race started a little late, but they’ve enlisted the help of Manhattan Running Company to do the timing this year, so I’m hoping we start right on time. As I mentioned, I’m not setting a goal time, but I expect to be done in around 30 minutes give or take depending on how congested the start is. After the race, I need to remember to stretch well so I’m not stiff/sore for Sunday. I might take a short nap before getting packed and ready to head out to Lawrence, KS for the night.
- Change of clothes and shoes for after the race on Sunday
- Neon green tech shirt, sports bra, and long-sleeved shirt
- Running capris and tights (just in case it’s colder than expected)
- Rain jacket
- Garmin/Heart rate monitor
- Race belt
- Hydration belt
- Water bottles
- Snacks and Breakfast foods
- Running shoes
- Running socks
- PJs for Saturday night
- Small first aid kit for the car
We’ll pick up a few of our teammates and head to Lawrence around 5pm to all have dinner around 7 or 7:30pm and a brief race meeting. Then it’s early to bed for a really early wake up call.
Our teams start at 6:00am Sunday morning, so we’ll need to meet at the race start to coordinate and get into the right vehicles by 5:30am. Once the first racers go off, we’ll start the crazy carpooling and driving around to exchange points to cheer in runners before moving to the next exchange point. I’m running legs 5 (4.8 miles) and 9 (4 miles) so I’ll have awhile in the car before my legs, and will need to eat around the time the race starts and probably snack after my first leg is finished. Hopefully the day will run smoothly and we should finish around lunch time. 🙂
This will be my first attempt at running two races in one weekend. The overall mileage is pretty reasonable, so I’m not too worried about the physical challenge. I do think this weekend is going to be just a little mentally exhausting, especially since I’m going to try and fit in studying anytime I have some downtime!
Have you ever done a relay race?
4.6 mile trail run, easy
Yesterday, I had one of the best double-digit runs, ever. The weather started a little humid and mid-50s, but cleared up and the sun came out. I ran with the dog, Tara, as well as three other friends and two more dogs. We started on our usually long run route, but instead of doing an out-and-back as we usually do, we mixed it up and turned off at 5 miles to create a loop through town. It’s amazing how a few miles of new scenery can invigorate a long run. On my shorter runs I routinely switch directions and mix things up with new side streets, but on the longer runs I’ve been doing the same route for quite awhile so it made a huge difference to change the route so much.
I think I’ll try to come up with another couple of courses for double-digit runs over the next few months to keep things interesting. It is going to be even more important as I ramp up the mileage for…wait for it…marathon training! I finally committed and registered for the Richmond Marathon on November 16 in Richmond, Virginia. I am so excited at the prospect of finally tackling 26.2 miles! My friend, Caitlin, and my hubby are going to run it too, so I’ll have plenty of support in my training here in Kansas and my family in Virginia is already on board with being our support crew while we’re on the East coast.
With such a big race on the horizon, I would like to get back into the habit of setting regular goals throughout the year. I only set one goal for running for the year and that was to run 1000 miles, which I am a little behind on reaching with my current monthly totals (197.95/1000). Tomorrow is April 1st, so today seems apropos to start setting some monthly goals.
Goals for April
1. Run 100 miles in the month. I’ve run just under 200 miles for the year so far, so 100 this month will put me back on track for an even effort in the rest of the year for reaching my 1000 miles goal.
2. Do at least 1 day of weight lifting per week. I would like to start one of the New Rules of Lifting programs again. I’m leaning toward New Rules of Lifting for Women because I’m already familiar with all the moves, don’t need any new equipment, and they’re fairly short routines for the first few months while I’m still in school. My plan is to start by going to the gym this Tuesday during my long lunch break.
3. Prepare 1 new recipe per week. I really enjoyed finding new foods to try and meal-planning during my paleo experiment, and would like to continue adding some fresh new ideas to the repertoire.
4. Do at least 30 minutes of yoga per week. My flexibility is abysmal and running keeps me too tight, so I need to invest more time into stretching and flexibility. I think incorporating yoga into my routine will be a great way to accomplish this.
5. Research the possibility of an early summer triathlon. I’d like to find something to fill the gap between my half marathon training and the beginning of my marathon training. If I find a race that is within an easy morning drive, register and organize my training plan.
Do you have any tips for a first time marathoner? Do you set goals for yourself throughout the year?
10.01 mile run
In my updated training plan, Mondays are for strength training and stretching, so I did a super-short strength routine and a 30 minute yoga routine at home before school this morning. To continue my experimentation with breathing patterns, I chose a DVD yoga routine that focused on breath work. It wasn’t my favorite routine. While the stretches were decent, they weren’t as extensive as I would have liked and the pace was much slower than I prefer. Also, it was primarily sitting and reclining poses, with no standing poses that I can recall, so there wasn’t much variety. I did think it was good to revisit my breathing and work on deep belly breathing without the added complexity of timing it with running, but I don’t think I’ll use this routine again.
For my newly added strength training component, I would really like to get back into weight-lifting. I used to lift fairly regularly, but got out of the habit and let running take over, including only the tiniest body weight strength training. Now that I’ve decided to only run 5 days a week, I think I can fit in at least one day of weights if I can go before school in the morning or during a lunch break in the afternoons. I hope to figure out a good way to work weights into my schedule to start next week. I think this will be a really important part of injury prevention moving forward.
In other news, I am about 99% sure I am going to register for a marathon in the fall, just not sure which one yet. I think it will likely be in October, which means I’ll have to start seriously training in June! That will be about 6 weeks after my half marathon this spring, so I’m also thinking that will be just enough time to squeeze in training for a sprint triathlon. The Topeka Tinman Triathlon is June 15 and has both Sprint and Olympic distance options that might work perfectly into that 6 weeks.
If you’re new to reading, you’re probably learning (especially after this post!) that I am extremely Type A about planning my training. Spontaneous workouts have never worked for me. I used to go to the gym without a plan and I would just wander around doing various exercises with no rhyme or reason. I was constantly discouraged because I never felt like I had any tangible results. I wasn’t improving in my lifting, in my running ability, or in my general fitness; but when I switched to creating a detailed plan for each day and tracking my progress, I was able to achieve my goals in training and see what I needed to work on when the goals were a little more elusive.
Now, I have a spreadsheet to track all of my workouts, which are already planned for the next 7 months (!) and entered in my Google Calendar. After each run or workout, I enter the details into the spreadsheet, which tracks my mileage for the week, month, and year. It even automatically calculates how many miles I’ve put on each pair of running shoes! I get immense satisfaction from inputting all my data, and it makes me really motivated to follow the schedule. I know I’m obsessive, please don’t judge! 🙂
Sometimes, I wish I were a person who could be more spontaneous – who could go out and just run as far and as fast as they can each time and improve, but I know I am not. I’m neither motivated enough to keep myself working without the accountability of my schedule, nor am I mentally tough enough to push myself enough to make progress. So for now, I’ll cling to my detailed training plans and love every second of preparing them and recording my progress.
Are you a planner or are you more spontaneous in your workout regimen?
- Strength (once through)
- 15 push-ups
- 30 crunches
- 60 second wall sit
- 15 triceps dips
- 60 second plank
- 30 lunges (each leg)
- 20 squats
- 30 minutes of yoga (breath work)
…the marathon bug.
Running a marathon is something I’ve had in the back of my mind for a long time. Training for a marathon during vet school is not something that’s been on my radar, but after a little push from an email today, I’m seriously considering the possibility for the fall. My schedule looks like it will allow the extra time for training and long runs. The race that I’m considering is an easy direct flight for a weekend trip. My training partner even said she might be interested in joining me. All the factors seem to be lining up for me to do this race. I just have a few more items to resolve before I make the decision.
Fingers crossed that everything works out and I’ll be training for a marathon starting this summer. 🙂
Today is the last day of vacation for me before going back to work. I went to the gym this afternoon and did a NROLW workout. I haven’t mentioned it, but our gym is being completely renovated and is a disaster area right now, in fact all but two of the treadmills that I have seen are in pieces and stored in a squash court! On the plus side, the weight room has been completely revamped and moved to a bigger space (the former basketball courts) and all the equipment has been replaced. There are two new squat racks, all new dumbbells and tons of new machines. I haven’t figured out where everything is yet, but there seems to be ample supply of everything, including several new cable machines. I can’t wait till the renovations are completed, it’s really going to be fantastic!
After getting back from the gym, I took Tara for an hour long walk. I only intended to take her for a short walk, but she was being really good and there was no one else around, so I took advantage of the quiet and just kept going. I really should have turned it into a run, but it was nice to just walk after the weight workout this morning. I have really lost a tremendous amount of strength, so even going back to my starting weights is tough. I’ve been quite sore the past few days. I think my body will adjust fairly quickly, and regain recovery ability. I’m hoping a yoga session tomorrow morning will help. Even though I’m dreading the early wake up call to go back to work after a week and a half off, I’m planning to do 20-30 minutes of yoga before I leave the house. It should loosen me up a bit, my quads and hamstrings are especially tight right now. After work, I’ll take Tara for a short run as long as it is not raining.
My goals for this week and month are still in the development phase (read: I haven’t thought about them much till this moment), so I reserve the right to modify these a bit over the next couple of days.
Goals for January 3 – 9, 2011
1. Do at least two NROLW workouts and three if I can fit it in
2. Run three times of at least 3 miles each
3. Pack a bag to go to the gym after work on Tuesday and Thursday
4. Buy a new suit for my interview for veterinary school next weekend
5. Blog at least three times
6. Cook dinner Monday through Thursday
7. Research and preparation for my interview
I think that will do it for this week. I completely forgot my interview is next weekend!! I’ll be traveling Saturday through Monday, and I’m sure I’ll be very nervous and stressed toward the end of the week, so apologies in advance if I disappear for a short bit. I’m going to keep details of where I’m interviewing off the blog for now, but I’ll update when I hear final decisions on all the schools if I am accepted.
Goals for January
1. Rework my training plan through June planning around the Charlottesville Half-Marathon and Smith Mountain Lake Sprint Triathlon and register for both of these races if feasible (SML Sprint Tri may not work with exams for classes next semester)
2. Update personal paperwork and register for classes for the spring semester
3. Cook healthy dinners on at least 10 week nights
4. Do 30 minutes of yoga each week
5. Try one new recipe this month
I’m going to try something new with my goals so that I don’t forget about them and just throw them out the window. My plan is to write them down and stick them in my planner ala Goals for the Week so that I see them every day. Have a great week!
I can’t believe I’ve let over two months go by without blogging a single word! I must admit, I was a bit ambitious with my training plans for the end of the year. Between working, taking classes and home life, I found it increasingly difficult to schedule workouts into my days as the end of the semester approached. Taking three lab classes was probably not my brightest idea ever. I had homework for each class every week and it took up a lot of the time I would normally spend training and blogging. Such is life.
Now that classes are over and I’m planning to take a much lighter load in the spring semester, I will have a bit more leisure time to devote to training. I am scrapping the posted training plan and rewriting it as I can not possibly run 11 miles tomorrow as planned and I didn’t start lifting again back in October as planned either. While I’m a little disappointed that I wasn’t able to get back into the training game when I intended to, I am not beating myself up over it. I made school my priority and I know that it was the right decision for me in the long run. Speaking of school, I’m still in the middle of the application process for veterinary school and I’ve heard back from two schools – one I have an interview next weekend and the other I did not get in to. I’m still waiting to hear on two others. If I get good news, we’ll be moving some time this summer, so I can’t commit to any fall races. Also, I have no idea what kind of time I’ll have if I am back in school full time next fall!
Despite having a very busy end of the year, I had a pretty eventful 2010. I finished both my first half-marathon and then my first half-Ironman. 🙂 I also decided that I’m not ready to take on the challenge of training for a full Ironman any time soon, but that I will do it some day. I didn’t accomplish the majority of the goals I set last January, but I’m ok with that. I did accomplish the two most important to me – to finish the two half races. I’m not big on resolutions, but I do usually set goals for the year. I’m not quite ready to set goals for the whole year since so much is unknown about where I will be and what I’ll be doing, but I’ll try and set goals for the month or maybe even each week to keep me accountable and moving forward.
I do still want to do the Charlottesville Half-Marathon again and training started today. I actually ran a few miles today and it is really nice to feel like an active person again! The weather was perfect for running too. I was spoiled with 50 degrees and overcast – just chilly enough to be completely comfortable for the entire run. I also did a NROLW workout on Thursday and skied at the beginning of the week (Monday and Tuesday). Prior to that I took a short run on Christmas Eve. I’m going to kind of play by ear for the next week or so. I’d like to get back into regular lifting workouts and work my running mileage up as quickly as is safe. I felt pretty good today, so I don’t think it’ll take long to work up to doing 5-6 miles regularly as my base runs.
More coming tomorrow on my goals for this coming week and for the month of January.
Happy New Year!
In the past, if I haven’t had time to do an entire planned workout, I’ve just let it go. In my brain I know that every little bit counts and getting out and moving is the more important than exactly following my schedule. But when it came down to it, I chose to stay in bed or watch another 15 minutes of TV or or read blogs for another 30 minutes than getting out and running for that 15 or 30 minutes. No more. Despite waking up much later than planned yesterday morning, I dragged myself out of bed and determined that I still had time for about 10 minutes of yoga. I’m not sure how good it did physically, but I think it went a long way to getting me into a better place mentally.
This morning, I managed to jump out of bed a bit earlier and go out for a run with Tara. We were out for 33 minutes – 2 minutes walking warm-up and then jog for 28 minutes and walk for another 3 to cool down. It should have been a 3 mile run, but it came in at just about 2.8 miles including the walking portions. I’m really happy I got out there and ran even though it was still pitch black outside when we left. Tara lit my path with her little headlamp that she wears. I’m a little disappointed in the “reflective” leash and collar I bought for her. They don’t seem to be very reflective at all. They’re nice for a regular leash and collar, but I’m going to have to try something else. I’m thinking of getting her a running vest for more visibility. I wore a white shirt this morning with good reflective strips on the back, but I still need to make it to the running store or sporting goods store to get something more for me to wear.
I did not get to the gym yesterday to lift and I’ve realized that it is completely unrealistic to try on Mondays. I think I mentioned that I have dog agility classes on Mondays and while yesterday I probably could have made it to the gym, I decided that it would make more sense to move my lifting day to Tuesdays since it is a light running day. That way I can easily do my run in the morning and lift in the evening, or vice versa. Also, starting next week my classes start at 6:35 PM (instead of 8:50 PM as they do now), so my Mondays are going to be quite busy. I think I’ll be doing a lot of crock pot dinners over the next 6 week session!
I’m not sure what to do about lifting on Thursdays yet. Class on Thursdays doesn’t start until 7:45 PM and I get home from work at about 4:30 PM. Inspiration just struck- I can do a morning lifting session on Thursdays and run in the afternoon with Tara before class. That will work perfectly! I’ll update my training plan matrix later today with my updates.
Things are falling into place!
I want to be a faster runner. I’ve never really thought that I could run fast, it just never crossed my mind. My 8K results lit a fire in me, so to speak, and now I want to be faster, and more importantly, I am convinced that I can be. I have no idea what my goal pace should be for any given distance. I don’t know how much it is reasonable to expect to improve over X number of days, weeks, months or years. And I don’t care. I’m arbitrarily choosing the Charlottesville half-marathon as my first checkpoint. I want to finish it in under two hours. Is that realistic considering my time last year was 2:25:28? Maybe not. I’m going to try anyways. According to the Race Time Predictor, I should be able to run a 5K in 26:07, which is an 8:24 pace, and run a 10K in 54:21, which is an 8:45 pace. My only 5K race (not attached to a triathlon) was 29:54, so I just need to shave 4 minutes….I know I can do it. Not entirely sure when I’ll do it, but I know I can.
Training starts tomorrow. I’ve posted my training plan on the “Training Plan -2011” page. I’m going to focus on running again through this winter, just like last year. This time, though, I am going to place my focus on running fast, rather than running far. I’m starting with one day of speed work each week and add a second day of speed work in the last 12 weeks or so of training. I’m going to try to do some interim races to track my progress, or at least do “home” races every few weeks. I’m also adding two days of weight training back to my training. Adding muscle can’t hurt and I know that I’ve lost a lot of strength since I stopped lifting in favor of HIM training. Something new I’m going to try is doing yoga once a week too. I’m hoping that placing an emphasis on stretching at least once a week will prevent any encounters with IT band issues or any other injuries that can crop up. As you’ll see in my schedule, I’ll be running significantly more (miles and days) every week than I have in the past, so I want to make sure to stay healthy! I’m hoping yoga helps in that. I’m not planning on taking any yoga classes right now, just doing videos or on-demand at home. I think it would be a bit ambitious for me to actually go somewhere to do yoga right now. It will be much easier to fit into my schedule if I can do it right here. My alarm is set to start tomorrow at 6AM, and I’ve already chosen a program from the on-demand menu. I need to pick up some yoga DVDs to try. I have one, but it has gone missing, and I’m afraid I may have let someone borrow it and will never see it again.
My planned training for this week is:
Monday – Yoga AM, NROLW Stage 1 A1 PM
Tuesday – Run 3 miles
Wednesday – Run 5 x 400 m @ 5K pace
Thursday – Run 3 miles AM, NROLW Stage 1 A2 PM
Friday – Rest
Saturday – Run 3 miles
Sunday – Run 5 miles
Monday and Thursday may be tough to get everything done because I have dog agility training classes both evenings, but I’m going to do my best to do the lifting. If I have to miss one of the days, I will do the second day on Saturday.
By the way, if you reading from an RSS reader, I did some work updating the look of my blog today. I’m not 100% it is going to stay like this. I’m not in love with the new layout/theme yet. I did change the main title of my blog- “Triathlon Training Blog” was just too boring. This is my journey of becoming stronger and faster and going longer. It’s only taken me a year and a half to be a little more interesting, but better late than never! Let me know what you think of the new look!
For the past couple of years, I have had very specific goals for my race season. Last year it was to finish my first Olympic distance race, which I did at Nation’s Triathlon. This year it was to finish my first half-Ironman distance race, which I did at Timberman 70.3. I have no idea what my goal for next season should be.
I’ve tossed around the idea of doing a marathon, but I’m not sure that’s really what I want to do. I feel that it is the next logical step in my fitness journey, but do I really want to commit to the training for it? By the end of this training season, I was so burnt out from the volume of training for Timberman that I couldn’t even think about doing another HIM any time soon. I think the time commitment to marathon training would be comparable and I’m not sure I can commit to that.
My other thought is to continue racing tris at the Sprint and Olympic distance next year, aiming for PRs at all the races I’ve done in the past and add a couple of new races. This is the “easier” route. Training for these requires no more than 1-2 hours per day and I know I would aim for that with any workouts anyhow.
The one thing that I know I will not be doing is a full Ironman. I am definitely not ready to devote my time to training for an event of that distance. I will complete a full Ironman at some point in my life, but it is not going to be next year. The funny thing is, I no longer question whether I can do an Ironman distance event. I KNOW that I can with the proper training. I think it was during the Timberman run that my perspective of what I can do completely changed and I realized that my body was capable of anything I could throw at it as long as I put in the time and effort to train for it. My self-motivation is my only limiter.
I will be thinking about my goals for next year a lot over the next few weeks/months. I’m going to try and come up with a plan that is still challenging, despite not increasing my distances across the board. Maybe I’ll do a bunch of Sprint/Oly tris AND a marathon. Maybe I’ll do just tris. Maybe I’ll do nothing and go a different route entirely. Sorry for the ramblings…just trying to sort through my thoughts. What are your plans for next year?
In other news, I was terrible about running last week. In fact, the only time I ran was when I last posted, for shame! I had big plans to do a local 5K on Saturday, but after a busy week including tons of studying for two midterms, I just didn’t have it in me. And when we found out that the entry fee was $40, Curtis and I decided we’d rather take that $80 and do something else another time. I did manage to convince myself to run yesterday, and took the dog for about 6 miles. Considering the overall lack of running lately, I felt pretty good for the whole run. Neither my lungs nor my legs were a limiter even if I was going very slowly. I did have a bit of a fight with myself about whether to keep going at several points along the route. Somehow I managed to convince myself to just keep moving my legs, one step at a time. This week I am supposed to taper for the 8K on Sunday. I’m not sure how much of a taper it will be if I actually put in more days than I have been. Here’s the schedule:
Monday – Off
Tuesday – 3 mile run
Wednesday – 3 mile run
Thursday – 4x400m with 400m walk/jog recovery
Friday – Rest
Saturday – 1-3 mile run easy
Sunday – Race Day!