TAPER and Half Marathon Pace

This week is week 12 of my training plan!  The last week before my 2nd Half Marathon.

WEEK 11
Mon: Rest: Rest
Tue: 3 miles easy: 4 miles with incline
Wed: 5 miles: 5 miles
Thur: Speedwork 10x400m: 10x400m (in the sauna!): 5 miles total.
Fri: 3 miles pace: 3 miles pace
Sat: Rest: Rest
Sun: 12 miles: 12  cold rainy miles.
total: 29 miles

WEEK 12: TAPER
Mon: 4 miles recovery run
Tue: 3 easy miles
Wed: Dentist
Thu: 3 miles
Fri: REST
Sat: REST
Sun: OC HALF MARATHON!

Taper: I don't like taper.  I worry that my legs will forget what they can do, I know it is crazy.  2 days in a row of rest...I don't like that.  Do you run the day before a race?

This morning I went for my 4 miles.  I ran it at faster pace then I did my 12 miles yesterday.
I thought I would be really sore after my 12 miles but it was not as bad as I thought, ice baths hurt but for me they work.  My quads felt stiff that was my main issue.
During this run I was thinking about pace for my half marathon.
I know I should not go out too fast but I also know I can do better then last time as far as pace goes.  Yesterday I went slow, that is what Hal Higdon says to do for the long run and I wanted to do the distance and not get injured.  Today I was faster with tired legs and it got me wondering how do I really know what pace I can do for a half marathon without hitting the wall?  I know with experience I will get better at this but for now I have 1 half marathon experience filled with almost all the beginner's mistakes one can do.  
I know not to over dressed that it is OK to be a bit cold at the starting line. 
I know that I have to drink BEFORE getting thirsty.
I know what fuel I can take and how much (not a lot).
I know I need to take salt before and during the race.
I know not to start a half marathon like it was a 5k race and to go slower.
But I don't  know what is the fastest pace I can really keep for 13.1 miles.
If I go too fast and I crash that is not good.
If I go too slow and I can do better that is not great either.

I bought compression socks and I was hoping to try them for my last long run to see if this would be good for me to help prevent getting swollen feet (I had that pretty bad for my first half) but they arrived today. 

This week I need get more rest, the night before the race we will stay at a hotel in Newport and I know I will not get a good night sleep...kids in same room: enough said. 
Start is at 6 am and this week I will get my shuttle time;  somewhere between 4 am and 5:30 am.  So I need to move the bedtime earlier, increase water intake and try to eat more carbs later this week.  First 2 easy to do, last one not so much. 

Age is just a number...some inspiration for all

A few posts ago I wrote about the Gareau-Riuz Boston marathon scandal.  If you missed it, I forgive you and you can read it right here.

In that post I mentioned a few famous Canadian runners.  I forgot this guy:

Do you know him? His name is Ed Whitlock.  He is a young 80 yrs old Canadian.  Yesterday,  he ran the Rotterdam Marathon in 3:25:40!!!!  At 80 years old.  He broke the old world record of  3:39:18   for his age group 80-84.   On Runner's World website you can read more about his records;  he has several, like being the first man over 70 to break 3:00 for the marathon, at age 74 his time was 2:59:10. 

Today it was announced that the great Joan Benoit Samuelson will run Boston next week.  I hope that I can find the marathon on TV so I can tape it, won't be home to see it online. 

No running for me today.  I was scheduled to have a root canal, for real this time.  The dentist decided to prep for a crown and see if that is enough to fix my tooth.  So I have a lovely temporary plastic crown for 2 weeks and then I get to go back in the chair for the permanent crown.  Good times, I hate going to the dentist and I also hate how much it hurts my wallet. 

Post 10 miles run, I have pain in my knees.  I hope tomorrow is better.  Going up the stairs is not fun.  I wonder if Ed gets knee pain at 80 yrs old?

Today is the start of week 10!
This is what I did last week:

WEEK 9:
Mon: 5 miles: 5 miles, was HELL: dehydration. 
Tue: stretch and strength + XT: 3 miles at the gym
Wed: 3 miles easy: 3 miles tempo
Thu: Speedwork:  9x400m: 9x400m: 5 miles total
Fri: REST: Rest
Sat: XT or 4 easy miles: 3 miles easy
Sun: 10 miles: 10 miles
Total : 29  miles

WEEK 10:
Mon: stretch and strength + XT: dentist
Tue: 3 miles easy:
Wed: 5 miles:
Thu: Speedwork:  10x400m:
Fri: REST:
Sat: XT or 4 easy miles: 
Sun: 11 miles.

 

WANTED: YOUR 2 CENTS

Yesterday I did my speedwork: 9x400
3 at 9:13
3 at 9:05
3 at 8:41
5 miles total.

I had horrible heartburn yesterday..sometimes my GERD flares up for no reason.  I did not eat or drink anything different then what I usually take.  I slept maybe 2 hours last night.  It sucks.  Good thing today is a rest day.

Ok now the 2 cents part.
My Half Marathon is May 1st.
I follow Hal Higdon's intermediate plan you can see it here.

I have 3 long runs before the race.
Sunday I have 10 miles.

Then I start week 10, the long run is 11 miles.
Week 11 the long run is 12 miles. That is one week before the race.
Week 12 is Taper: Rest, 4 miles, 3 miles, 3 miles, Rest, Rest, Half Marathon.

Here's where I need your 2 cents (please):
I have had a few people who advised me to cut the last long run from 12 to 8 miles.   I don't know what to do.  Follow the plan or cut back.  For my first half I did the beginners plan and it only had one long run in the double digits: 10 miles. I think looking back this was not enough to prepare me for the race. 
This time the mileage was higher all around and I feel better about my training.  I ran 8 miles, 9 miles and did a 10k race in the last 3 weeks for the long run day.

I value all of your experience and so I am asking you to give your 2 cents on the last long run..should it be that long? or not?  I know everyone is different but I am interested in what you have to share. 

Thank you for reading and thank you in advance to leaving a comment! :)

Week 9. I [heart] SAN DIEGO, Worst game ever.

Nice melting pot for today.
First the training plan.  I am at week 9.  Holly Batman this is going too fast!

This was week 8
Mon: 4.5 miles: 4.5 miles
Tue: stretch and strength + XT: 45 min bike plus arms, legs, abs.
Wed: 3 miles easy: 3 miles tempo
Thu: Speedwork:  8x400m: 8x400: 5 miles total
Fri: REST: REST
Sat: 10k RACE : 10k race
Sun: Not sure, will be in San Diego to meet my best friend from Québec, that will come before running: no running.
total: 20 miles

WEEK 9:
Mon: 5 miles: 5 miles, was HELL: dehydration. 
Tue: stretch and strength + XT: 3miles at the gym
Wed: 3 miles easy:
Thu: Speedwork:  9x400m:
Fri: REST:
Sat: XT or 4 easy miles: 
Sun: 10 miles.

Yesterday I had a really bad 5 miles.  It was hot and I did not have water with me (very stupid I know), had swelling in my hands.  Nelly suggested I tried Endurolytes for salt tablets. 

I found some at REI and I will try them this weekend.  Thank you Nelly!

Did you watch the game last night?  The worst Finale ever.  Not just because UConn won but because of how both teams played.  I have to say that it sucked for Butler, every shot they tried in the 2nd half got rejected by the rim!  Well I finished 2nd and 4th in my pools, earning $180 without having any of the final 4 teams!

We spent the weekend in San Diego and Oh I loved that city!  The Gaslamp Quarter reminded me of Quebec.  We stayed across from the Padres Stadium (Petco Stadium is the real name), I was impressed to see it was all open in the middle of the city!  We took the boys to visit the  The USS Midway Museum and they loved it!  We met with my dearest friend Valerie, this year marks 30 yrs of friendship for us, that is something I wish for my kids: to have friends for life.  She was in town with her husband and their youngest daughter Flavie who is 1 month older then Jonathan (look at the difference in size!  She was adopted and was born in China!))

I asked everywhere if people had seen a man running in a TOGA but no luck, I think he is afraid of Canadians so he was hiding from me!

Going from Devils to Cats to Dogs

Yesterday I finished week 7 of my training plan with another windy run; 4 miles this time. 
Today I had 4.5 miles on the menu and I almost got hit by a car.  Caro was NOT happy.  I was at a stop light, little white guy came on, it was MY turn to go.  This moron decided he cannot wait and off he went turning right and not slowly.  He scared the crap out of me.  I had to stop or else I am not sure I would still have 2 legs.  I let a couple bad words out...all in French as always.

TRAINING PLAN:

LAST WEEK:
WEEK 7:  
Mon: 3 miles: 3 miles
Tue: 4.5 miles: 4.5 miles
Wed: stretch and strength + XT: 40 min bike and abs, arms, legs
Thu: Speedwork:  8x400m: 8x400m : 5 miles total.
Fri: REST: REST
Sat: XT or 3 miles: 9 miles.
Sun: 9 miles: 4 miles
total: 25.5 miles.

WEEK 8:
Mon: 4.5 miles: 4.5 miles
Tue: stretch and strength + XT
Wed: 3 miles easy:
Thu: Speedwork:  8x400m:
Fri: REST:
Sat: 10k RACE 
Sun: Not sure, will be in San Diego to meet my best friend from Québec, that will come before running.

Yesterday after my run I was given front row seat to a special concert:

Jonathan's concerts always go much longer so we had a solo portion:

 He still thinks he IS this guy: so he needed a chair to be like Keith (at least he is not trying to do a back bend like on the picture in the post below!)

 That was fun.  Good times.

Now on to the Madness. 
This year it really is Madness. Butler? OK maybe some did see that coming.  VCU????? Nobody did.  Wow! I love it!
UNC did not help my cause but even after all those crazy games I am still #1 in the pool of 177 people.  Now only 4 people could pass me. 
So I need VCU or Butler to win it all.  That's all.  
So I am now a temporary huge fan of these guys:

I already am a fan of that guy:

And if this guy does not do too much of that I think they have a fair chance at the title.

Half way

I am at the half point of my training plan.  This is is going by faster then the first time.
I had a pretty good week.  I am improving on pace and I ran a tempo run outside and it turned out to be easier then doing it on the treadmill.  I ran  8 miles for my long run.  Last time I did 8 miles was when I trained for my 1st half so it was in January.  Saturday I ran my 8 miles 9 minutes faster then I did in January.  That makes me feel really good about my training.  Also I tried a new fuel and it works for me.  So I am optimistic that my second half marathon will be better then my first and not just in terms of time.

WEEK 6
Mon: 4 miles: 4 miles
Tue: stretch and strength + XT: 30 min elliptical and 15 min bike.  Core workout.
Wed: 3 miles: 3 miles tempo
Thu: Speedwork: tempo 40 min yikes!: Speedwork 7x400m: 5 miles total.
Fri: REST: REST
Sat: XT or 3 miles: 8 miles
Sun: 8 miles: 3 miles
total: 23 miles.

WEEK 7: **Spring Break, I have to change the regular order of my workouts because kids are home, luckily Bill took Mon and Tue off so I was able to run outside! 

Mon: 3 miles: 3 miles
Tue: 4.5 miles: 4.5 miles
Wed: stretch and strength + XT:
Thu: Speedwork:  8x400m:
Fri: REST:
Sat: XT or 3 miles:
Sun: 9 miles: 

Disneyland Half Marathon is sold out already.  Good thing I signed up early.

Yesterday I got an email about THE BEACH CITIES CHALLENGE.

The Beach Cities Challenge is a race series that includes three Southern California marathons – the Surf City Marathon in Huntington Beach, the Orange County Marathon, and the Long Beach International City Bank Marathon. Runners who complete any combination of half or full marathons in all three events consecutively will receive a special Beach Cities Challenge Medal.

I am already doing the OC and Long Beach one and I had planned on doing Surf City instead of Carlsbad for 2012 so I am in for this Challenge!  A fancy medal is nice but I would prefer a discount on registration fees or a technical shirt. 

Looking forward to Thursday...

This is the shirt I wish I could be wearing:

 

THE CATS ARE GOING DOWN....and will cry like little kittens....meow, meow

GO DUKE!