My Training Mid March – Run to the Pub

Winter makes it hard for me to get in much mileage. I did manage to do another long 2+ hour trail run out in the valley near Three Forks.

This time around there was even more snow than the last! About 4 inches of new snow made the going quite slow. It still counts as a workout!

Although my quantity has been lacking, I have done some good quality!

First Race of the Year Run to the Pub 10K

Entering races is not only a fun way to participate in community events, but it represents real quality training. It is also a great way to gauge and assess your fitness.

Happy Run to the Pub finisher with Finisher's Award

Happy Run to the Pub finisher with Finisher's Award

About 10 days before the race, the realization hit me, that I had only been running 5 to 10 miles a week and was not in any kind of shape to race a 10K. So I employed a power taper the week before the race to peak as best as possible for the race.

What is a Power Taper

There is no formal definition. The gist of it is to progressively decrease daily mileage, but progressively increase intensity.

Here is what I did this past week leading up to the race.

Saturday March 5

  • 10K tempo run in 45 minutes

Sunday March 6

  • Rest, no running

Monday March 7

  • 1 mile warmup in 8:00 minutes
  • 8 intervals of 2:00 minutes Hard, 2:00 minutes Easy
  • Hard pace: 6:40 per mile
  • Easy pace: walking

Tuesday March 8

  • 1 mile warmup in 8:00 minutes
  • 5 intervals of 2:00 minutes Hard, 2:00 minutes Easy
  • Hard pace: 6:20 per mile
  • Easy pace: walking

Wednesday March 9

  • 1 mile warmup in 8:00 minutes
  • 3 intervals of 2:00 minutes Hard, 2:00 minutes Easy
  • Hard pace: 6:00 per mile
  • Easy pace: walking

Thursday March 10

  • 1 mile warmup in 8:00 minutes
  • 2 intervals of 2:00 minutes Hard, 2:00 minutes Easy
  • Hard pace: 5:50 per mile
  • Easy pace: walking

Friday March 11

  • Rest, no running

Saturday March 12

  • 10K Race in 40:19
  • 6:30 per mile pace, 1st Master

Perfect Race Conditions at Run to the Pub

Race Day was cool and clear with little wind. Ideal conditions made running enjoyable. I dressed correctly wearing a lightweight long sleeve shirt, hat and headband, shorts and knee socks. I was never cold during the race. Nor did I get hot and sweaty.

Other than some icy footing on the trail portions, the course was flat, dry and fast. I think this year the Race Organizers got the distance correct also. My GPS registered 6.5 miles. Given that most GPS devices overestimate distance traveled when moving slowly like a run or a walk, I would conclude the course was pretty close to 6.2 miles.

At the finish line with Daughter and Granddaughter

At the finish line with Daughter and Granddaughter

Recovery

Racing a 10K with so little prior mileage is going to cause a bit of soreness. So, no more running for me for at least a couple days!

Post Race Recovery on Lounger Chair with Granddaughter and KowKat, Kyle’s favorite cat

Post Race Recovery on Lounger Chair with Granddaughter and KowKat, Kyle’s favorite cat

 

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About Bridger Ridge Run

The Bridger Ridge Run blog is an information portal for all those seeking to learn more about the Bridger Ridge Run event held every second Saturday of August in Bozeman Montana. This blog contains notifications about important registration dates and deadlines, history of the event, training advice and other stories and entertaining tidbits of information about the Bridger Ridge Run.
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