I knew that, barring illness, injury, or truly terrible execution, I was going to PR, and it was just a matter of how much. I’ll write up a full race report shortly, but all you need to know is that I met my A goal of sub-1:54, and that my old PR of 1:59:04 is history.
(According to the final, official, results, my time was 1:53:32. Same thing.)
Monday: Rest day, with about 3.5 miles of city walking to keep the legs loose, and a sports massage in the evening to prepare for the half marathon on Saturday.
Tuesday: 40 minutes of easy spinning on the bike trainer in the morning, 4000 yards of swimming with DCRP in the evening.
Wednesday: A 4.5 mile track workout, with 2.5 miles at “race pace” effort, which turned out to be 8:16/mile that day. That would be a 1:49 half marathon, which was not going to happen, so this was clearly done a little too fast.
Thursday: 3000 yards of very easy solo swimming in the morning. Lots of foam rolling and stretching at night.
Friday: A 2.5 mile shakeout run, with a mile at race pace effort in the middle. I brought no watch and did not care what my pace was, I was focused on enjoying running and containing the excitement of the PR that I knew would follow the next day; it was just a matter of executing the race to find out how much of a PR it would be.
Saturday: 13.1 miles of running at the Richmond Half Marathon in 1:53:32 (8:39 pace). Came back to DC and did 15 minutes of pool running and 1000 meters of swimming in the afternoon to loosen up the legs.
Sunday: Technically a rest day, but with my current car hanging together by a (rusty) thread and my new car not due to arrive in DC for another week, I hopped on my road bike for 15 miles to and from coaching in Arlington. Nice day for it, and a good chance to keep the legs moving.