first race in 2 weeks - ack!

"JMA" <[email hidden]> wrote in message

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Quick summary: Started running in June 2003. Did 3 5K races (June, July, Nov) and ran 3-3.5 mi 3-
4x a week. Didn't do much running in the second half of Nov

thru

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Dec, but did do a lot of elliptical work. Really got back into running in Jan and worked up to 20
MPW which included 9 mi (slow)/4 mi/3.5 mi/3.5 mi
(w/ sprinting) - all on the treadmill. I finally went back outdoors a few weeks ago and got one
run in before hurting my tailbone (XC skiing) and taking about 10 days off (went back to
elliptical). I made it outside again this week (once) and did a very

hilly

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3.5 mi before succumbing to my sinus infection. I did 4.5 mi on the treadmill today and it was
relatively uneventful.

I'm signed up for a 5 mile race on 3/6 (flat course). This gives me 10 training days since I plan
to take off the two days before the race and

not

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run. I'm thinking this as a training sched: M - 3 mi (w/ interval sprints on an indoor track) Tu
- off (elliptical) W - 4 mi outdoors & hilly moderate pace Th - 3.5 mi outdoors & hilly slightly
faster pace F - off Sat - 9 mi outdoors & hilly slow pace Sun - 3 mi recovery Mon - 2 mi
treadmill (time is limited) Tue - off (time constraints) Wed - 4 mi outdoors & hilly Thu & Fri -
off Sat - race

Is this reasonable?

Unfortunately, nothing you do from now on will have a training effect on your race, as it takes
about 10 days for one to show up from the time of the workout.

However, you CAN ruin your race by training too hard from now on in.

Conventional wisdom says to stick with your regualr schedule but cut back on everything - lighten
all workout loads but don't just do easy running. Do exactly what you would normally do (within
reason) but a lot less of it.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org