Friday, January 4, 2013
Catching up with Colin
By Colin Cowherd
On Jan. 12, ESPN Radio's Colin Cowherd will run the Disney Half Marathon. He will share updates on his training and approach as race day nears.
Update: There's No Outrunning Flu Bug
Even though he had managed to stay true to his training despite an at times challenging schedule, Colin could not overcome one obstacle: the flu. As a result of his illness, he was forced to skip his trip and did not take part in the race.
The second phase of my Disney Half Marathon training has been underway. I like to call this stage of training the "push it real good" phase (a shout out to hip-hop's Salt-N-Pepa).
With about a week until race day, Bart Yasso -- chief running officer for Runner's World -- came by Bristol to share advice on wake-up calls, quality speed work, negative splits, concentration and ice baths.
Until two days prior to the race, I will expand my daily four-mile runs to five- and six-mile workouts, incorporating a fartlek pace that involves shorter bursts of speed within the mileage. I've always believed you have to change the pace of your workouts before a race. Select runs will also include outdoor hill work, while others will take my speed work to the track. Due to weather and my work schedule, I will mix in predictable treadmill jaunts as needed.
To this point, everything is on pace for January 12th. Despite traveling across the country for work and vacationing with family in San Diego, I have been able to get runs in every day of the trip. Luckily, I even got some beach runs in which are better for my body. I also have managed to stay focused on my diet, which can often get sidetracked during the holidays.
As of January 4th, I have seven available running days left until the marathon. Most of these days I have scheduled afternoon runs that should put me in the physical place I need to be to run 13 miles on a 7:30-7:40 pace.
Barring an incident (like say being run over by a UPS truck at the midway point or tripping over a pack of wild teenagers), my best estimate for my finish time is ... drumroll please ... 1 hour and 40 minutes.
Considering my age and my addiction to Skittles, that's not a terrible place to be.