Hi all,
I'm an avid reader of Shape Magazine and I came across an good article (by Sara Bodnar) I wanted to share. I found this especially timely since we just ran a long run yesterday. Here it goes:
While simply finishing a race is an achievement, imagine how great you'd feel if you one-upped your own speed record. Here's how to do it: Two weeks before he big day (that would starting today ya'll), cut back your weekly mileage by 40-60 percent, but cover the distance in the same number of workouts and at your usual pace (i.e., if you usually run 20 miles a week over four days, do 8 to 12 mils over four days). Researchers at the University of Montreal analyzed 27 studies and found that using this tapering strategy - as opposed to running fewer days or at a lower intensity - can improve your time by 2 percent. "It lets you maintain your fitness level yet still gives your body a rest," says study author Laurent Bosquet, Ph.D. Try it and found out what you're really capable of.
So I'm going to try this out since I would like to run the half marathon in 2.5 hours (less than 12 minutes miles). I feel like our run yesterday wasn't a good indicator of my pacing as I was just completely out of my element. I felt like I was all over the place.
Anyway, I'm glad that I was able to get together and finish our long run yesterday. I've been drinking lots of water and my body feels great. My muscles feel like how they would after an intense weight training session, so I think my main deal yesterday was lack of water.
I hope your Sunday is happy, restful and full of recover.
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Thanks Lisa for the info. That sounds like a good strategy and it makes sense looking at the taper in the training schedule - 6 miles at the same pace not faster for our long run. I'm always tempted to go faster for shorter distances, but I will resist!
I'm glad to hear you are doing well today - it definitely seemed like a hydration issue, so I'm glad you are taking care of yourself. Its hard to remember how much water we lose with running, but its HUGE. And when our muscles are active, they are pulling all the available water in our systems to them. I found a good article on hydration here with some general stats on rate of replenishment etc.
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
Lastly, you will do great during the run - I KNOW how fast you are normally (ahem, seeing as how you totally kicked my ass the last time we ran together!). We all have off days and being tired, not hydrated, on an unfamiliar trail, trying to hold your own space in a group - all of these contribute to performance. And that's ok - every time I have a shitty run or a really tough time it helps me to learn how to take care of myself better for the next time. Now you know to drink more water than you think you need, and to ignore anyone else's pace. :-)
It was great to run with you and I'm really looking forward to sharing this experience with you in 2 weeks. LOVE YOU!!! AMY
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