at practice last night we had a little race and ran the 5mi loop of central park. we approached the "race" in thirds using the 3 p's... patience, pacing, and pride. the 3 p's is a type of progression run and the idea behind it is simple - start slower, finish faster.

because everyone runs at a different pace we had to do our own calculations on how to conquer each third, but it was simple math and i figured it out (without a calculator thankyouverymuch.) here's the breakdown...

i wanted to run a 9 minute mile for 5 miles. so,
9 x 5 = 45, the number of minutes it should take me to finish the loop
45/3 = 15 minutes per third of my run

easy peasy right? now how to run it...

the 1st third, patience.
start off slow, run conservatinvely and hold back a little.

2nd third, pacing.
pick up the pace. run strong and comfortably. know youre working but remain in control of everything, especially your breathing.

final third, pride.
time to show off. at this point you should be able to run your fastest and really push yourself. i like to play a little fishing game. i find something (a horse and carraige, someone wearing a bright color, traffic light, etc.) in the distance and go after it.

using the 3 p's i PR'ed (made a personal record) last night for the 5mi loop and felt the best i ever have after finishing it.

sunday is the queen's half marathon where ill be putting my 3 p's to the ultimate test, a timed race!

i am officially physically ready for the 26.2 that awaits me in 5 short weeks!

last saturday i sort of slept through practice. it was rainy and gross outside, who doesnt love to sleep in a little on a rainy saturday morning? however i didnt sleep in too late and got my butt on the road by 8. ive been gradually increasing my mileage every week by 1 or 2 miles. my longest workout had been 17miles so last week i tapered my workout to 12.21.

tapering is an important part of training. but in a world with a "just do it" philosophy, sometimes it is over looked. tapering means to cut back on training which allows our bodies to repair muscles and build back up to peak strength. over training can lead to 1.) hitting a "wall" towards the end of your race or 2.) complete burnout. no fun!

so last week i tapered and this week i ran 20 miles like a champ.

our team took another field trip on saturday and headed way uptown to nose bleed new york city (178th street) to run the george washington bridge. we ran over the mile long bridge and into new jersey where we ran the shaded, and very hilly, paths of palisades park.

i hit my "wall" around mile 18 but with help from my running partner, assistant coach mike, i pushed through and finished the 20 strong and feeling great. i think running on brandy new shoes played a role in my discomfort during those 2 miles and maybe not the smartest thing to do during a long run but whats done is done and i had no pain in my feet after the run or the next day. 1 blister, but i think ill live.

we are returning to the GW bridge again next saturday and on sunday a few of my girlfriends and i are participating in the komen race for the cure 5k in central park.

the following sunday is the queens half marathon. running a timed half marathon before a full marathon gives you a good idea how youll run the full race. i havent set a goal pace/time for the race yet and im not sure if i will. i might just run it how my body wants to and see what happens!