Training Adjustment for Weekend Race

Many of you like to run fairly regular races as part of your build up for bigger, primary goal races later in the season. This is an encouraged and suggested practice. Regular racing is an excellent way to test out current fitness, progress training through the hardest workout you can do (racing) and a way to get in a dress rehearsal event for future goal races.
There are quite a few Colorado races coming up this weekend that are being used as training races for many.

These include; 

• Georgetown to Idaho Spring Half
• Aspen Backcountry Half  
• Mt Sneffles Half in Ouray
• Sunrise Stampede 10K in Longmont

Here's my suggestion for adjusting this weeks training:

Tues: Only do max 5 hill reps and don't push it - so first set and 2 on second set. 
Weds: 5 miles EZ
Thu: REST
Fri: 35 mins EZ + 4 x 45 secs long striders (just faster than 5K pace ish - turn the legs over a bit without over-doing it)
Sat: RACE. WU 15-20 mins EZ, + our usual dynamic stretches and strides
Sun: 15-20 mins very light run or 30 min walk (to shake out sore muscles)
Mon: 20-40 mins very EZ run, depending on tiredness and how legs feel.


Strategy for GTIS Half (Since its a specific downhill type race)
Be careful not to go out too hard over the first 2 miles miles around the lake which are flat/undulating. Use the downhills to help with a nice smooth pace but roll along instead of trying to push it. Save a little energy and effort for the final 2.5 miles where you should push it on. Last mile is flat with a little up hill so dig deep over the final section.