Yesterday I knocked out my last big run before race day. Eeek! This was in my inbox when I woke up:
Lizzie and I headed to
LP Nissan Stadium to do this route, which is one of my favorites! Even in the fog.The route plan was perfect; our pace plan was tough. I was attempting a tempo-long-tempo run and Lizzie was crazy enough to join me. Here’s the scoop on TLT runs, which were introduced to me by my old coach and described in his book:
If all those numbers at the end confused you, here’s the basic idea: 2-3 miles easy; 5-6 miles hard (with a few mini breaks); 5-6 miles easy, 2-3 miles hard. Even during the first couple warm-up miles, we knew that this run was going to be a doozy. Once we got into our first set of tempo-pace miles, we just had to shut up and run fast. With a stop at mile 7.5 to refuel. I think mango might be my favorite Huma flavor btw. The easy miles felt pretty awesome after our speedy ones — plus we made it to the greenway, which as a nice change from city scenery. Check out this bird!I also found this nice piece of street furniture during my last long run before the race. I’m counting it as a good luck charm.At mile 14, I knew it was time to pick up the pace. One last set of two fast miles! My pace for those last two miles wasn’t quite as speedy as the other ones, but I gave it my best. Here’s how we ended up:
Warm-up: 8:09; 8:12; 8:04.
Tempo: 7:10; 6:59; 7:06; 7:02; 7:09; 7:15
Easy: 7:59, 7:42; 7:59; 7:56; 8:17 (big hill)
Tempo: 7:13; 7:12.
Done! We were pretty crushed by the end but it felt good to get one last tough workout in before taper time. Big thanks to Lizzie for getting out there with me! I’ve had so many good running buddies to help me get through this training cycle.Though the weekend’s rainy weather wasn’t perfect for running, the humidity levels were just right for bread-making…This cinnamon-walnut-flax-raisin loaf came out nice and tall. Look at that bubble!I sliced the loaf when it was still a little warm and soft, so I had to cut fat pieces in order not to smash the bread. Tip: I’ve found it’s easier to slice the bread if you freeze the whole loaf first, and then thaw it a little bit before slicing so that it’s nice and firm. The problem is that I usually can’t wait that long I just polished off a piece of cinnamon raisin toast as I’m writing this. It’s going to be a good week.I’ll be back tomorrow morning!
- TLT runs: Ever tried it?
- To my fellow bread makers: What are your tips for storing/slicing?
- Toast toppings: butter, jam, peanut butter, or something else?