Wednesday, March 18, 2009

Shamrock forecast - perfect

Of course since I've decided to do the Shamrock HM as a workout instead of my goal race, the weather forecast is perfect. 40 degrees and, most importantly for that race, no wind. The course is also absolutely pancake flat. On the other hand I don't have to endure the pain of a HM! Check out my workout though.

20-22 mile total moderate run including 5-7 miles easy before race then 5 miles @ 7:10-7:25 min pace then 3 miles @ 6:42 pace then alternate the next 4 miles between 7:10-7:20 min and 6:42 pace. Run the last mile as hard as you desire. 2- 4 mile easy jog cooldown

Yikes! If you're running near me Sunday, I apologize in advance.

1 comment:

Mindi said...

You have a lot of discipline. I would run it all out and do 20-22 next weekend. Plenty of time until Boston. :D Sorry - don't tell your coach....