Goooooood morning everyone. I wanted to share my running schedule with you all today. I have two big weeks of running left before I begin my taper (reduction in milage). Runners taper prior to a significant race so that their bodies can get fully recovered for the race effort. Tapers last anywhere from 2-4 weeks. The weeks just prior to the taper are usually the biggest running weeks.
As you know I will be doing the Strolling Jim 40 miler ultra-marathon in Wartrace, Tennessee. You can see my on the entrants list. Another cool thing is that an occasional reader of run4change will also be there doing the early start with me. Although I am quite the introvert, it will be nice to meet him. So for the next two weeks I am going to be pretty busy with my running. I have some hill work, speed work, and some pretty long long runs coming up. Here is the schedule.
Week 1
Mon & Tues & Sat: Off
Wed: 6 miles with 5 hill repeats @ 5k pace
Thurs: 6 miles easy
Fri: 6 mile tempo run with middle 3 miles @ 10k pace
Sun: 35 mile long run
Week 2 (The point of this hard week after a 35 mile long run is to give my body one last chance at learning how to run on very tired legs)
Mon & Tues: Off
Wed: 6 miles with 6 hill repeats @ 5k pace
Thur: 6 miles easy
Fri: 6 miles with 12 x 400 track work at 5k pace and 1 min rest between repeats
Sat: 6 miles easy
Sun: 2o mile long run with last 10 at race pace
So there you have it. This is what I will be doing in my final preparations for the Strolling Jim. My goal is to break the 7 hour mark. Last year I got 7:51 so this year I want at least a 6:59. You get a different colored shirt for each hour category so I am hoping to get a red shirt this year.
As you know I will be doing the Strolling Jim 40 miler ultra-marathon in Wartrace, Tennessee. You can see my on the entrants list. Another cool thing is that an occasional reader of run4change will also be there doing the early start with me. Although I am quite the introvert, it will be nice to meet him. So for the next two weeks I am going to be pretty busy with my running. I have some hill work, speed work, and some pretty long long runs coming up. Here is the schedule.
Week 1
Mon & Tues & Sat: Off
Wed: 6 miles with 5 hill repeats @ 5k pace
Thurs: 6 miles easy
Fri: 6 mile tempo run with middle 3 miles @ 10k pace
Sun: 35 mile long run
Week 2 (The point of this hard week after a 35 mile long run is to give my body one last chance at learning how to run on very tired legs)
Mon & Tues: Off
Wed: 6 miles with 6 hill repeats @ 5k pace
Thur: 6 miles easy
Fri: 6 miles with 12 x 400 track work at 5k pace and 1 min rest between repeats
Sat: 6 miles easy
Sun: 2o mile long run with last 10 at race pace
So there you have it. This is what I will be doing in my final preparations for the Strolling Jim. My goal is to break the 7 hour mark. Last year I got 7:51 so this year I want at least a 6:59. You get a different colored shirt for each hour category so I am hoping to get a red shirt this year.