The last spin

This evening, Hannah and I headed out for her last workout before the Richmond Marathon this coming Saturday. A workout 6 days out from a race does nothing for your physical fitness, but you can't just run easy mileage everyday. Doing a tune-up workouts keeps the mind and legs fresh... and helps provide the confidence to have some snap come race morning.

The workout was 2 mile warmup, 1 x 2 miles in 13:30 (6:45 pace), then 2 x 1 mile in 6:20, then 2 mile cooldown.  All went smooth as Hannah ran 13:29 for the 2 mile (6:44, 6:30) and 6:20, 6:11 for the miles.  The workout was a breeze for her... nothing more than turning the legs over.

Also, for the final workout, Head tested out her new racing vest (that's for you Captain)...and thanks to Project 13 Designs, the logos look sweet!

* Personally, I continue to be locked into limbo with my training plans.  At first I thought I would get through Hannah's marathon - as I am running the distance as well - and then start notching up the mileage signifigantly. However, with nothing really of interest over the winter months, I may just focus on running base work (as I've been doing) through December and see then how it sets me up to move forward.

2009 has been such a disaster of a year that I'm afraid to rush my training again and get geared up for a period of time when there's really nothing worth while to toe the line for.  Indoor track does very much interest me... but not to the extent to force things and put me right back on the shelf.

I figure if I do the base work, I'll let my fitness and the natural progression of fitness decide when it is time to notch up the intensity.

* Tomorrow - 11.10.2009 marks the official arrival of Wale... as his album - Attention Deficit drops.  Wale joins a list of talented 'freshman' artists that have made 2009 a breakthrough year for Hip Hop's new school. 

* Timothy