Saturday, February 25, 2012

Feb 21-25: Taper Week 2/3 - p

FIT:
Tuesday: Strength session... last one before the race. 

Wednesday: 5.0 in 40:01, 8:00 ave.  About race pace (if I go for a 3:30).  So tired before the run I could cry.  It was a good run, though.  I went moderately hard, hard enough to feel my heart working, but not pushing it.  Splits>8:24, 8:02, 7:55, 7:53 7:45.

Thursday: 3.5 in 27:13, 7:47 ave.  Last bit of speedwork before the race.  It was a baby speed session, since I won't get any big gains at this point, the only thing I may do is overwork myself or risk injury.  I did a 1 mi warmup in 8:34, then 4 x [1/4 @ 7.5mph, 1/4 @ 9 mph] (vs. 3 x [3/4 @ 9mph, 1/4 @ 7.5mph] I do at most), 0.5 cooldown in 7.5mph.  Had tart cherry juice afterwards to help with recovery.

Saturday: 8.25 in 1:09:44, 8:27 ave.  At the park.  The mid-50s temps were fine as the sun went down, but it's a bit warm when the sun's out.  Highs in Albany on the day before the race will be 80 degrees.  Right now, the estimates for race-day is 43-70 with 40% chance of rain.  I hope it stays that way.  I could deal with that.  Friday's weather (52-80) turning into Saturday's weather would be rough, though. 

FUEL:
This morning's breakfast:

 French toast (made from the middle half of a whole wheat bagel), with chocolate twigs (see the recipe from a couple of posts back), sugar-free syrup, cinnamon, and a strawberry.  Served with vanilla soy milk.

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