So, what am I getting myself into on May 17th?
“The scenic course tours colonial sites and the quaint downtown before scaling the now-famous Hospital Hill on the way to the stars-and-stripes adorned finish and the US Marines. Along the way, runners pass significant landmarks dating back to the nation’s beginnings and notable neighborhoods that were home to America’s forefathers, including Presidents George Washington and James Monroe. Great medal + Amazing crowds + Terrific weekend getaway= an instant favorite.”
Here’s the Course Map. Five miles all downhill going into downtown Fredricksburg, VA, and then a steep two mile climb back out of town (up the infamous Hospital Hill) before a short decline to the finish. So, basically I need some hill prep into my training.
An old Marine friend gave me some good advice when he saw my blog post on Facebook: paraphrasing-“Don’t get too crazy during the start because you have a serious climb near the end.” To be honesty lot of my runs have had some level of inclining as I headed towards the finish. I am tempted to take a trip out to Rockton, MD and run a lap of the Carl Henn Millennium Trail a week or two out from the Historic Half, or maybe run the Indian Head Rail Trail, with four of the last six miles going back to Indian Head being a steady but constant climb.
My current pace is about 12:15~12:30…when I know where I am going and I can clear the fog from my glasses. Hope fully I well have lost some significant weight in the next two=plus months. Which brings us to…the keto diet. Today is the first day in a while where I have stuck through the diet for at least two meals. I am also hoping that the Duke’s Shorty Sausages snacks are not necessarily deal breakers. I am making efforts to eat only what I need, and eat better. Yesterday I was too tired to make breakfast, and I basically ate junk food and snacks the rest of the day. No big steak dinner like I also usually do on Sundays.
I also need to clean out the fridge.
My new pair of shoes is not optimum; not really overpronator-oriented and I could use a size larger, or at least a wider width. Running Warehouse did not have any ASICS Gel Contend 6 (ran with a Contend 5), so I may have to go to ASICS website and hope for the best. I also saw some Brooks Ravennas on sale at RW, for about $20 more. If it means my feet will be better for it, I may have to pony up the extra $20. Not really interested in plantar fasciitis right now, I’m just under 90 days (88, to be exact) before the Historic Half.
It occurred to me today that every circuit cycle workout missed was two cycles, and I only made up a total of two workouts. So, my workout schedule for the next two weeks:
Tuesdays: Three sets, reduced weight. This is ten pounds under current weight. For example, instead of two sets of leg presses at 125 lbs., I do three sets at 115.
Thursdays: 2~3 laps intervals, then three sets reduced weight.
Saturdays: Two sets at max weight, or ten pounds over current weight. Leg presses would be two sets at 135 lbs.
Come April, I will add 10~20% on to the current weights (back to two sets), then cut them to two sets of reduced weights in May, two weeks before the run. Intervals will be at two laps for at least two more weeks, then three laps through May.
Ahhh…the best laid plans.
Song of the Day: Boomtown Rats/”Up All Night:” Before Pink Floyd: The Wall and Band Aid/Live Aid, there was Bob Geldof on lead vocals for the Rats. The video on MTV was my “formal” introduction to Mr. Geldof and Co. Oh, and I just learned that he’s singing “Oooh, za za,” not “Oooh, staying up…”
Madness/”One Step Beyond:” The song is basically an instrumental, outside of the opening speech and “One Step Beyond” being repeated at intervals.