I’ve had some key workouts over the past few weeks that line up exactly with how I like things to go leading up to a major focus race:
- 27 days before: George Washington Birthday Marathon in 3:04. Very hard effort for a “training run” to help get the mind / body ready for racing. I like to do something like this about a month out. 4 weeks before running 2:55 in 2008 at Philly I did a 23 mile run at 7:05 pace. This was a bit of a faster pace and a longer run on a tougher course.
- 13 days before: 25 miles at 7:48. If I taper too much and back off the long runs, I seem to lose some of the late race endurance, so 2 weeks out is an ideal time for a long effort. The goal in this run is to get in the miles and endurance without getting worn out. Mission accomplished.
- 10 days before: 8 x 800 @ 2:44. Last major speed workout to build confidence and focus on leg turnover. This should be a hard workout but should not be a 100% effort. I felt great in this workout and was really comfortable. Hit the last 800 in 2:36 no problem. I was tempted to do 2 more repeats but held off to keep the legs fresher.
- 7 days before: 13 miles with 10mi @ 6:27 pace. Medium length run to maintain endurance and get comfortable at marathon pace. The pace felt pretty doable, which is good I since I’ll need to hold that pace for an awfully long time on Saturday!
- 4 days before: 6 miles with 1 x 1mi @ 5:45 and 1 x 800 @ 2:49. Short and easy speed workout to maintain the leg turnover but not get tired. Felt pretty good but was not yet 100% rested. This is just about right, as I still have 3 more very easy days to rest up and don’t want to be over-tapered
Training was certainly not perfect, but I think a lot of key pieces came into place. I’m hoping to run a PR and go sub 2:55 and think I should be in shape to do so.
Now I just have to get in the KATN mindset and get ready to unleash the beast on Saturday!