Okay, so my last half marathon I ran was when I ran two races in two days on April 21 & 22. In the 8 weeks since that race, I've missed a lot of runs.
April 22 - 28 - Sun (13.1), W (2), Th (3)
April 28 - May 5 - NONE
May 6 - 12 - M (4), T (2), W (3), Th (4), Sat (3)
May 13 - 19 - T (4)
May 20 - 26 - T (4), W (2), Th (4)
May 27 - Jun 2 - Sun (7), T (5), W (5)
Jun 3 - 9 - Sun (6), T (3), W (3)
Jun 10 - 16 - NONE
Jun 17 - 23 - None so far
After typing this up, I see I've run a little more than I thought, but there are are bunch of incomplete weeks and at two full rest weeks, plus I haven't done any runs since my race over 7 miles. I've done only four runs of 5 miles or more and they were all between May 27 and June 3.
I haven't run at all since I hurt my back which means I haven't run at all since Wed Jun 6.
But, this is my last half marathon I have scheduled for the year. After this I am going to back off and make sure I get my back healthy and focus on strength training and shorter speed work and skip races in favor of doing some other activities like hiking and the possibly the Tough Mudder in Oct and maybe a Ragnar in Nov or next year.
That being said, I want to do this race on Saturday. It'll be the fourth race I'll have done in a year and I'll be completing the Calico "Half Slam" (which this is the only race that I can use to complete), so I really want to finish it. But, with my current state of fitness I know I should plan to not to run the whole thing. It's got rolling hills and the weather will start out around 85 degrees at the 6:30am start time and probably peak in the 100's by the time I finish. I will be wearing my 70oz camelbak for this race.
So, I'm thinking I should try some sort of Galloway type of run/walk ratio. My usual training pace is around 9:30-10 min/miles. I was thinking of running the race in mile increments; running for 9 minutes and then walking for 2, or something like that. I'm sure my base fitness level from the last 2 years of running should mean I'm still capable of finishing this race despite my lack or recent running. However, I'm not sure how my back will hold up. It tends to tighten up when I stop running and start walking. I'm hoping I'm past that point by Saturday so that I will at least be able to transition from running to walking and back without any back issues. If I do have issues, then I'll end up having to walk the whole thing in 100 degree heat which does NOT sound like fun. (yet, somehow, running in 100 degree hit sounds okay?)
Anyway, any suggestions on how I can make this work would be much appreciated. I usually run all my races with no walk breaks, or at the most I walk the water stations while drinking, so I don't have any real experience with run-walking. If this wasn't my last race and I didn't have a "Half Slam" at stake, I would be more likely to consider not running it.
Edited by: TYKXBOY at: 6/19/2012 (13:19)
"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)