Monday, Mid week workout, Race Projection,Potty Breaks

Ok so a big race is coming up next Monday (Super Jock n Jill Half Marathon.). For some the race you’ve trained for most of the summer. For others a good test for your upcoming races. For those training for Seattle a good half way point check.

The workouts for mid week have been posted. I will be unable to make it tonight (father in-laws birthday). (I will be in Kirkland tomorrow) So here is the scoop. I went ahead and posted the planned workouts for everyone. Those running on Monday might make the following adjustments. For those who are following the advanced + schedule (joe and gang) do the posted workout. If you’re planning for an upcoming Marathon run 4-6 x 800 meters lesser if you’re feeling a little tired. Seattle Marathon people just run the workout that you have been. Staying on the easy side. Those who ran over the weekend at Hood to Coast and are planning to run on Monday make sure to keep the workout on the easy side. That means you still get a workout but just keep it on the short and easy side. If you’re not running on Monday then it’s business as usual.

I will be at Super Jock n Jill on Saturday for those planning a long run. If you’re running on Monday you still could get an easy 3-4 miles in and be fine for Monday. Another note about the race on Monday is that there is also a 4 miler. Those training for the Seattle Half might be interested in that.

If you’re wondering what time you should run (time wise) for on Monday use the Workout tables I put together on the web site. Take a look at your last time trial and then see what it project out for your half. Another way to use it would be to look at your marathon goal time and see what that project for a half. So if you can run the half in that time then you should be able run your marathon. They’re fairly accurate. I even used them myself this summer before Seafair. I had run two 5k’s as was getting ready to run the half but hadn’t run one hard in a few years so I didn’t know what to plan for. Using the tables my 5k’s said I should be able to run 1:32. With Seafair being pretty hilly I knew I would have to adjust that a little slower though, anyway I ran 1:34 which with the hilly course. The one thing I did the helped it prove to me that they’re fairly accurate was I only looked at my watch at 1 mile and 12 miles so I had no idea what pace I was running so I didn’t run to what they said I ran based on how I felt.

Thanks to one of our more industrious members Patrick I have added a page to the site that will helpful on your longs runs. He has made a map with most of the water and potty stops that you go by on your long runs. It’s pretty complete. Go here to see it. Thanks Patrick.

Ok I have to make this on the short side as we’re getting some work done on the house and they’re about off the power.