Mid Schedule Race week......

[fe.RMT]

Decided semi-last minute to do the 15K Midsummer Nights race.

The week of the race (next week) has the following on my schedule:
4 run of 5K easy
A race pace run of 11K with 8K at race pace
a long run of 16km

what to ditch? Obviously the race fits the bill for both the long run and the race pace run (the 15K race will be run pretty much at the pace I run the race pace workouts). So use the race to count as both workouts? Keep something 'long' midweek? The week after the race is recovery week...

[Jwolf]

The race is on a Saturday night, right?

I would suggest a last pre-race workout on Tuesday: a small amount of race pace running (warmup, then 3-4K at race pace within a run of about 10K, with a maybe few strides at the end). Then very short/easy (about 5K) on Thursday and nothing or even shorter on Friday. Have you been running 6 days/week now? I would take an extra rest day this week, Take a an extra rest day on Wednesday and maybe Friday (although I always like to do some running to keep it loose-- just make sure it's really easy).

[fe.RMT]

The race is on a Saturday night, right?

I would suggest a last pre-race workout on Tuesday: a small amount of race pace running (warmup, then 3-4K at race pace within a run of about 10K, with a maybe few strides at the end). Then very short/easy (about 5K) on Thursday and nothing or even shorter on Friday. Have you been running 6 days/week now? I would take an extra rest day this week, Take a an extra rest day on Wednesday and maybe Friday (although I always like to do some running to keep it loose-- just make sure it's really easy).

I always like something (short and easy...... like 20 minutes with pickups in the middle) the day before a race...... a rest day the day before leaves me stale. Yes, I'm at 6 days per week now. The above suggestion sounds good!

[Jwolf]

The race is on a Saturday night, right?

I would suggest a last pre-race workout on Tuesday: a small amount of race pace running (warmup, then 3-4K at race pace within a run of about 10K, with a maybe few strides at the end). Then very short/easy (about 5K) on Thursday and nothing or even shorter on Friday. Have you been running 6 days/week now? I would take an extra rest day this week, Take a an extra rest day on Wednesday and maybe Friday (although I always like to do some running to keep it loose-- just make sure it's really easy).

I always like something (short and easy...... like 20 minutes with pickups in the middle) the day before a race...... a rest day the day before leaves me stale. Yes, I'm at 6 days per week now. The above suggestion sounds good!

That sounds good for Friday.

So overall this IS more race pace/fast running than you would normally do in a week, but that's ok. (The Tuesday pre-race tempo is what I normally do before a race-- usually Wednesday before a Sunday race.) Just give yourself plenty of recovery and perhaps make your tempo run shorter next week.

What is the "A-race" goal in this plan? I'm guessing a half-marathon next month? Congratulations on getting up to 6 days/week running.

[fe.RMT]

The race is on a Saturday night, right?

I would suggest a last pre-race workout on Tuesday: a small amount of race pace running (warmup, then 3-4K at race pace within a run of about 10K, with a maybe few strides at the end). Then very short/easy (about 5K) on Thursday and nothing or even shorter on Friday. Have you been running 6 days/week now? I would take an extra rest day this week, Take a an extra rest day on Wednesday and maybe Friday (although I always like to do some running to keep it loose-- just make sure it's really easy).

I always like something (short and easy...... like 20 minutes with pickups in the middle) the day before a race...... a rest day the day before leaves me stale. Yes, I'm at 6 days per week now. The above suggestion sounds good!

That sounds good for Friday.

So overall this IS more race pace/fast running than you would normally do in a week, but that's ok. (The Tuesday pre-race tempo is what I normally do before a race-- usually Wednesday before a Sunday race.) Just give yourself plenty of recovery and perhaps make your tempo run shorter next week.

What is the "A-race" goal in this plan? I'm guessing a half-marathon next month? Congratulations on getting up to 6 days/week running.

That was the other thing actually... i'm not married to the plan that I am following. I was planning to run the Scotia Bank Half. Still might, but don't think I want to make it an A race because I would prefer more mileage under me first. Next closest possible races for me would be Niagra in October or Hamilton in November.

[QuickChick]

Your idea sounds good. Definitely put in some strides on Friday, and maybe 3K or so at race pace on Thursday. I plan to do some sort of fast workout Tuesday, something easy Wed like an easy 8K, and something race pace (but short, like 5-7K) on Thursday. I'll probably either take Friday off or do an easy 5K or so with pickups.

[AirForceRunner]

My own opinion....just train through. Its just a blip in the grand scheme, given you are looking into Oct for your A race.
Keep in mind, this is coming from a guy who tried to stick to a plan once....and failed on day 1 of the program.