Reconsidering Everything I Thought I Knew About Running

Sherri, AKA speed demon, is now a Road Runners Club of America Certified Coach. I've asked her to review my Palo Duro Training Program. I wanted to see if she could give me any pointers.

My Palo Duro Goal (Plan A)
Goal: Run an average of 10:30 pace per mile. The distance is 31 miles, so it should take me 5 hrs and 25 mins to complete the race. I HOPE.

Last Time Around
The last 50k, I ran at a 10:33 pace. So, considering that was a road race and Palo Duro will be a trail race, I may have to adjust my goal. But I don't want to, so this should be interesting.

Advice Coach Sherri Gave Me
*Note: Some of this is general advice for all runners, but some of it is directed towards my specific running goals. I gave Sherri my training plan, so the advice she offered is based off of RRCA recommendations for the specific goal I'm trying to attain. Also, there was more information I didn't include, like hillwork and such...Let's get to it. 

- Run the trail often, since this is the race terrain.
I'm having a hard time with that one, since the grass on the trail is up to my hips and I'm terrified of trail wildlife, specifically snakes.

This picture was taken in April. Yes, I willing signed up to run this upcoming race.

A work around for me could be running the Trinity Trail, but running on the dirt path, instead of the sidewalk. I mean, it's gotta be better than beating the pavement. Ya, think?

-Warm-up and Cool-down with each run, but don't stretch immediately after. The muscles are already sensitive, wait about 6 hours before stretching.
I'm programmed to stretch before and after, even if it's just a simple runners stretch or touch the toes, so this may be a hard habit to break. I'm still stretching prior to a run and I think that is fine and considered part of a normal warm-up.

- Swap out your medium run once or twice a week with your speedwork after you've got your base miles built up, about 6-10 weeks out from the race. Fartleks, intervals, or short or long pace runs.
Oopsie, I started doing speedwork, last week. It's way to early for that. I'm a fan of fartlek workouts. It seems less complicated than interval training.

- My Mind Exploded
...And I quote, "You should be doing your weekly runs like this (these are all "ish"): 6-10 miles at 16 min mile; 10-15 miles at 16:30; 15-20 miles at 17:30 pace .... your speedwork is what will propel you at the actual race. This stuff scientifically makes sense, but I'm leery of it myself. RRCA swears this works!!"


Say what? That's what people call walking. I promise myself, I will try my best to slow down. I typically run anywhere from 9:10 - 10:20 min miles, so running at 16 minute pace would bring me to tears. I suppose I could compromise and run closer to a 10:30 pace. Yes, I have decided that will be my compromise. I'm wondering if a few weeks before the race, you are suppose to gradually increase your overall speed. I need to ask about that one. I will for sure pick up the speed during my fartlek workouts. (Fartlek is a funny word. Wouldn't you agree?) 

Last weeks stats = 26 miles, instead of 30 something...because somebody, forgot to pack their running shoes when they went to Abilene. #longrunfail