Test Effort...

Sunday April 4.

Our Sunday long run will be at 9 a.m. in Shelby Park.

What are we doing?

8 mile Tempo run.  Whoa.  Yes, tough.  This is our test effort to make sure that we are ready for the 1/2 marathon.

What is my pace again?

Take your 3-mile time trial (or recent 5k race), find your pace per mile, then add 35 seconds.  We do these tempo runs at Shelby because every quarter mile is marked, so you can lock right into your proper pace.   If you have  a recent different race distance, check out the MacMillan Running  Calculator, type in your race time, and use your estimated 1/2 marathon time as your pace for tomorrow.  This pace is much slower than the pace you would use to run away from muggers.

Shout out to Erica Tober for showing off those East Nasty skills!  Heeeyyy Ohhhhh!

What's coming up

We are close!  Can you believe the race is less than three weeks away!  It is time to make sure that we are doing the things to prepare mentally and physically for the race.  Here are four easy things you can do for these last weeks before the race:

1) Sleep.  Go to bed 30 minutes earlier than usual.

2) Hydration.  Drink an extra glass of water with every meal.

3) Run easy.  At most you should run hard twice in one week.  All your other runs should be easy.  Make sure that your body is recovering from your hard runs.  (Yes, a long run is considered a hard run.)

4. Block out your calendar  for the post-race East Nasty party at Micah's.  (This is not one to miss...)

See you in the morning!

Mark