AM: 9th street to the Heritage Trail out and back - 6.8 miles, averaged 8:06. Did some strides after 6 miles.
PM: North side - 5.2 miles, averaged 7:51
Saucony Kinvara Miles: 5.20
Newton Trainer 4 Miles: 6.80
Weight: 0.00
Comments
From Bam on Wed, Apr 03, 2013 at 04:18:15 from 89.126.28.24
Cheeky little 15ker this weekend - expecting big things...
From Jason D on Wed, Apr 03, 2013 at 08:51:54 from 24.1.80.94
It is an important race. A true test of my LT and an idea of where I should be for my half, even though I have a really good idea on both.
From Jason D on Wed, Apr 03, 2013 at 08:58:34 from 24.1.80.94
I am also seeking coach Bam's advice (in addition to that of others) on whether or not to do my half marathon workout 7-10 days out or just focus on easy runs and use this weekend as the final indicator. Two weeks to my half and I usually do some bigger workout at goal pace. I've done 7 x 1 mile w/ 1:30 jogs and I have done the Hanson's 4 x 2 mile with half mile jog (more of a pace tuning workout, though I wouldn't say it is "easy").
I've done both workouts in the past and run almost exactly the same pace in the race. This time I would modify the Hanson version somewhat.
From Bam on Wed, Apr 03, 2013 at 09:07:04 from 89.126.28.24
You'll need to do something between the 15k and the half. Maybe bang in the middle so that you fully recover from the 15k and have time to recover from the session before the half.
The 15k, the session, and the half would then become three good workouts in 3 weeks, which is fine. Remember, the goal is the marathon.
I'd also suggest some strides in between the 15k and the workout and then some more strides between the workout and the half - just to keep the legs turning over.
From SlowJoe on Wed, Apr 03, 2013 at 09:48:07 from 155.219.241.10
I like Bam's idea of doing it in the middle. Really, I think 7 or 8 days is enough time to fully recover from a HM workout as long as it isn't within a 20-miler or something. For me, the 2 x 5k (2 min jog inbetween) was a pretty good predictor, though the other ones you mentioned sound good too.
From Jason D on Wed, Apr 03, 2013 at 18:49:32 from 24.1.80.94
I'm fine with doing a workout in the middle. I planned on one but I wanted to see what you thought. The marathon is the goal, but the half is definitely a goal race for me as well. I've been doing my strides more regularly, so I will continue with those as well. longish workout would also give some points toward a short long run, which I will have a bit of trouble getting in this month. I'll get my miles from races and workouts, but the only long run I have planned is my big workout on the 28th.
7-8 days does sound good, Joe. Enough to benefit from, but enough to fully recover as well. Longer reps with shorter rest is probably a good idea since it gives you a 10k tempo broken up, which is plenty.
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