April 1st, 2009 10K5

Once again a taper run.  This was my last custom built run, though it isn’t much different from a straight Zone 2 from my cardiac training.  The run is 5 minutes of warm up with 50 minutes in zone 2 and then 5 minutes of cool down.  The Zone 2 training is 60 minutes in the middle, but that’s the only real difference.  I had built mine before I’d even been given this new program from the gym, so I thought it interesting that I have learned some lessons on my own and there’s a good chance this 12 week program will likely be my last from the gym formally.  We’ll see, but the price of the test for the program seems to be less and less a real value at this point in my fitness.

Housekeeping details.  6.9 miles, 60 minutes, 8:41 per mile average 682 calories.  Now that last one sort of bummed me out.  My calorie intake is based on burning 700 calories for my workout and I didn’t quite make it.  Oh well, I’ll still eat for my plan and just know that the 18 calories won’t kill me. LOL

This was such a simple run.  The pace is gentle so to speak.  I was obviously a bit tired, though, because I was only able to run 2 8 minute miles this time before I had to slow down the pace to keep my heart rate from creeping too high.  I still managed 36 seconds in zone 3, which wasn’t a big deal but sort of crept out of my target.  Still, the run was good overall.  I finally managed to find a lacing and tightening method that didn’t hurt my feet and didn’t raise up the old blister.  Of course that one still hasn’t healed, but it shouldn’t get worse.

As an aside……I find this whole prep for the race oddly surreal.  I can remember not very long ago that 10 minute miles was faster than I thought possible.  I can remember when I had a goal of 8:03 per mile for my first 10K.  Now, I regularly run 8 minute averages over 8 and 9 miles and believe I honestly have a shot at 7:00 though I am not certain that will happen this next race.

So, two days of rest.  That will be nice.  I can let my body heal and I can stretch during the rest and I should be in decent status for the race.  I am excited!