Two more solid weeks (or really this Sat til next Sat) of training and then its taper time! Sounds like a plan eh? I'm not really sure that it is. Well I have an excellent plan on paper and it's working out fairly well, I just don't have time to really think about it. It's probably for the best. I've made bad mistakes in the past - 3 week 'taper' of no running before Goodlife last year - that led to complete failure...and other mistakes that are too many to name.
But I feel good about this one. I've seen a lot of hard work done on paper and I've proved myself that I can do it. I like the logic. If A + B = C then get A and B together and get your C. Well I'd say that A is hard work, and B is recovery/easy mileage, and while it seems like a pain to do, it's pretty necessary. I've seen the sign posts in my races this year and I know I'm on track for my goals.
Here's a sample of some of my A type work this week:
Sunday - Long run - controlled pace - 30k (2nd half of Goodlife course + 9k) - 2:15.
Tues - 3k warm up, then intervals of 3:55/4:25/3:55/4:25/3:55/4:25/3:55/4:25/3:55/4:25/ (10k) and a 3k cool down. "Recovering at a 4:25ish pace is intense. Takes a special something but it can be done. 16km
Thus - 2.7k warmup, then 60 hard/60jog for 1.9k, then 4min rest, 1mi @ 5:58 (with the first km at a stupid 3:24/km pace, and a slower 4:16 for the last 600m), w 3min rest, 4 x 400m in the low 80s with 60s rest, and repeat. Cool down for 3.5km for about another 16km.
My B work has been a focus on keeping a 4:56-5:10 easy pace for recovery kms. Believe me, they are needed. This is the way to go. It's too bad that my workout has left me on the odd days of some friends but I still try to run with them as they do track work and I do slow laps.
For a few more weeks I will continue to put it together and get my C - a nice sub 3 at Goodlife 2012.
I got a great send off from my friends at the North York RR. I had a great time so thanks to all. It's been a pleasure running with everyone there and I'm most definitely coming back. It's only a few stops away.
But it's been a turning point. Things will never be the same. Onwards and upwards as I move on to new adventures in life. That sounds more melancholy than I'd like it to. I am excited, really, but change is change.
