The taper’s going well. Despite the 10 -15 mph winds, I felt some “pop” in my legs. They felt fresher than they had in weeks on today’s run – even while running up my killer hill “Nemesis”. That was a good feeling and reassured me that things are on the right track for my 50k on February 5th at Orcas Island.
My best mile today was the one including the downhill, nice steep section of Nemesis and was 8:08. The first half mile is flat (with a spectacular view of the valley below) but the last gradually slopes down more and more and you get quite a rush running asphalt with gravity pulling you along for the ride. I peaked at a 5:22 pace and held that for a tenth of a mile. The 10th after was also better than a 7 minute pace, which was a lot of fun. Now if only I could run paces like that when I’m not going downhill one day. ha ha!
I made it back to the house and saw the Garmin said 5.15 distance with an average pace of 9:13. Pretty good for me on a 5 miler! That’s when I did something different than what I normally do — I started walking around the block and proceeded to do a really good cool-down walk around the neighborhood for nearly a half mile – and didn’t stop the Garmin. Gasp!!!! What and water down the pace? Umm… yeah.
This is what I’m thinking: Walking is a wonderful cool-down after a good run. It gives the muscles a chance to stretch out gently, the heart rate a chance to gradually slow to a comfortable rhythm and walking slows my thoughts and breathing down so I’m ready for a nice easy stretch session when I finish. And…..if I do a 1/2 mile cooldown at the end of all my road runs, that will help me in my efforts to achieve my yearly mileage goal of 2010. It’s all good!
One week from today, I’ll be leaving with my friends to jump on a plane and head to my race! I can’t wait!
Stats: 38 degrees. 10 -15 mph winds. Sunny. 5.56 miles (5.15 ran then a cool-down) Pace: 9:13 for running portion/ 9:50 overall. Total time: 54:43
Mile 1: 10:21 (warm-up)
Mile 2: 9:27 (includes Nemesis Hill)
Mile 3: 8:08 (includes downhill – weeee)
Mile 4: 9:21
Mile 5: 8:57
Mile 6: (.56 mile) – 15:06 walking pace