Sunday, August 11, 2013

A taper run in multiple parts

Finding hills all over
Today's run (street): 6.3 miles

Taper time has begun, and I kicked it off with my last mid-length training run, before focusing the next week on core, speed and rest. Although the Dirty Sock course isn't especially hilly, it can feel that way over the last few miles. I wanted to cover at least six miles today, along with some hill practice. The temperature was a cool 66 degrees, so conditions couldn't have been much better.

The route I'd planned took me first through the local business park where I did one clockwise loop so I could take on all the elevation at once. I heard a couple of runners behind me as I made my way up the steepest part of the hill, and I was determined to hold them off. I was successful, but concerned that I'd expended too much energy that early. I was soon headed downhill, so I figured I could reset and recover from that.

The next part of my run took me around neighborhood #3, where the roads are fairly flat. That helped me get back to a steady stride before reaching Woodbury Road and the start of the bike path. This paved trail is still under construction, so I needed to navigate around some temporary barricades and cross over three short, unpaved and rocky sections. From that point, the path begins to rise at about a 3% grade that becomes more challenging and steeper near the top. I focused attention on maintaining my cadence and shortening my stride.

Once I reached my turnaround point, it was downhill for about a kilometer before I leveled out. I followed the bike path back to its starting point and crossed Woodbury Road into the neighborhood. It was less than a mile to my house and I ran the last quarter mile at 10K race pace. I don't know if it was an ideal conditioning workout, but I felt strong throughout the run and far more ready than I did the weekend before my last race.

The day got busy after that, with an afternoon get-together and other activities. We're now preparing for a late night, where we plan to watch the Perseid meteor shower on the beach. With so much happening today, I hope I'll be able to stay awake to enjoy it.

2 comments:

  1. The Perseids are beautiful--here's to late night streaking...

    Meteors, that is...

    ReplyDelete
  2. Indeed! Unfortunately, the clouds were in the way last night so there wasn't much of a show.

    ReplyDelete

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