Back to the Marcy Field track to run intervals. I made a few changes to my normal Tuesday workout to account for the fact that I'm tapering: Normally I'd run strength intervals (half-marathon pace) for a total of 6 hard miles, but today I planned to do only 4 hard miles. I also planned fewer warmup and cool down miles to keep the daily total low.
I've had lingering soreness in my right knee for over a month now. It goes away after a mile or so of warmup and hasn't affected me outside of running, but lately it has been bothering me throughout the day and more often during runs. I figure this taper week is a good time to see if I can let it heal some, so I made a few other changes to today's workout:
1) Drove to Marcy Field and did my warmup and cool down on the dirt path, rather than running 2mi on the road.
2) Wore my trail running shoes, which are more cushioned than the XC flats I normally use for track workouts.
3) Ran the intervals at MP rather than HM pace, which is probably better anyway as it's more specific to Patch Sprint.
Warmup: 1.7mi easy trail.
Drills: Half-assed drills and 2 moderate strides (didn't want to aggravate the knee with drills).
Intervals: Two 2mi intervals at 6:15 pace with 800m of easy running after both repeats.
Cooldown: 0.7mi easy trail.
Hopefully the knee improves this week as I taper so that I can get back to hard training immediately after Patch Sprint. Aside from that, I think this last-minute modification resulted in a better taper workout than I had planned. It was more specific to the race (MP, trail runners) and easier, which is never a bad thing when tapering.
Total Miles: 7.5mi
Weekly So Far: 10.5mi
I've had lingering soreness in my right knee for over a month now. It goes away after a mile or so of warmup and hasn't affected me outside of running, but lately it has been bothering me throughout the day and more often during runs. I figure this taper week is a good time to see if I can let it heal some, so I made a few other changes to today's workout:
1) Drove to Marcy Field and did my warmup and cool down on the dirt path, rather than running 2mi on the road.
2) Wore my trail running shoes, which are more cushioned than the XC flats I normally use for track workouts.
3) Ran the intervals at MP rather than HM pace, which is probably better anyway as it's more specific to Patch Sprint.
Warmup: 1.7mi easy trail.
Drills: Half-assed drills and 2 moderate strides (didn't want to aggravate the knee with drills).
Intervals: Two 2mi intervals at 6:15 pace with 800m of easy running after both repeats.
Cooldown: 0.7mi easy trail.
Hopefully the knee improves this week as I taper so that I can get back to hard training immediately after Patch Sprint. Aside from that, I think this last-minute modification resulted in a better taper workout than I had planned. It was more specific to the race (MP, trail runners) and easier, which is never a bad thing when tapering.
Total Miles: 7.5mi
Weekly So Far: 10.5mi
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