Week 18

And just like that, my first week of taper is complete! I felt a little tired on some of my runs, which was to be expected, but for the most part it went really well. I've never run this kind of volume the week before race week - a drop of about 20% from my peak mileage. I hope it will help my legs remember what they need to do in 6 days, whereas in the past they have gone into couch potato mode.


Monday - rest

This is where you will usually find me on a Monday evening...

Tuesday - 21K with 3 x 5000 @ 102%MRP [1000 recoveries]

Recap

Goal:  ~5:07/KM
5:06 - 5:05 - 5:07 - 5:06 - 5:05
5:05 - 5:07 - 5:06 - 5:05 - 5:06
5:04 - 5:06 - 5:05 - 5:06 - 5:06

21.1KM (13.1mi) - 1:52:00 - 5:18/KM (8:32/mi)



Wednesday - 10K recovery

Hubs and I headed out after work for on this sunny but windy evening for a recovery run. I wore my marathon shoes for the first time! They felt great, but my legs were feeling a little stiff and awkward. Sometimes that happens when I have a physio appointment followed by several hours sitting in a desk. We took it slow and shook things out, having an impromptu photo shoot in the process.

How's my form?

10.1KM (6.3mi) - 58:29 - 5:47/KM (9:19/mi)



Thursday - 13K with 3 x 1600

Clinic night started off with a taper pep talk from coach and some advice for race day. I know this stuff already but it doesn't hurt to hear it once or twice several times.

We headed out for our interval run and although I had a different workout on deck, it was nice to have company for the warm-up/cool-down and on some of the loops.

I had planned on a moderate effort for the 1600s since I realize there is no fitness to be gained at this point - just enough to move my legs and keep the momentum going.

7:11 - 7:05 - 7:08

They felt a bit harder than they should have for those splits, but that's taper for ya!

13.5KM (8.4mi) - 1:10:35 - 5:14/KM (8:25/mi)



Friday - 6K recovery

I headed out for my first lunch run in a while! It was nice to get out mid-day, even though it started pouring as soon as I stepped outside and literally stopped when I got back to the office. Felt a little tired, but my legs woke up as I went along.

3rd day in a row wearing a SL10K race shirt - must be the theme of the week!

6.2KM (3.9mi) - 35:33 - 5:44/KM (9:14/mi)

Saturday - 8K easy

Gorgeous sunny morning for a run and I wore shorts outside for the first time this year! Ran an impromptu progression run, starting at recovery pace and finishing off around MRP.

8.0KM (5.0mi) - 43:42 - 5:28/KM (8:47/mi)

 

 

Sunday - 21K with 6K at MRP

In the past I've always cut my "long" run to 10 miles the week before the marathon, but I felt a lot better about keeping it at 13 during this taper. I ran some alone and some with my group, with the middle portion around MRP (a bit faster): 5:09, 5:09, 5:06, 5:06, 5:06, 5:05.

It was over before I knew it and the run felt pretty good.

21.0KM (13.0mi) - 1:52:00 - 5:20/KM (8:35/mi)

Total Week 18 Mileage: 79.9KM (49.6mi)

Total Time: 7:12:19

Average pace: 5:25/KM (8:43/mi)

6 sleeps til Mississauga Marathon!!!!!!