Summary for Sept 19- 25
run: 47 miles
bike: 12 miles
swim: 1000 meters
My tri season has ended (2 races- spring and fall!) and I'm taking a breather from swimming and the bike to focus more on running. The temperatures and cooling and the weather has been fabulous the last few days!
I had a decent week with a long run of 12 miles on Sunday and quality intervals on Wed. I'm feeling better on hour runs but I still haven't done anything over 13 miles. I also haven't been on a sustained tempo run for a while, but at least that changes with tomorrow's 10K in Seoul.
Last month I did something a little unusual prior to racing - 2 x fast 800s on Friday, and another on Saturday (I even did a 4 mile bike!).
Why would I run fast like that the last 2 days before a 10K? Call it an experiment based on a version of this post I did a couple of years ago on how to taper.
I'm taking a more conservative approach this time, running 2 x 800s on Friday in 2:57 (9 seconds slower) and an easy 3 miles on Saturday followed by a comfortable 6 x 200 at race pace. I felt flat on the 800s (10 mile day on Thurs was too long), but better on the 200s. The real taper comes before a half marathon on October 10.
As everybody knows, better to error on the easy side.
Last month at the DMZ 10K I averaged 6:20 per mile- the goal tomorrow is 6:15 (the race is a short 9.28K)