Shape up RI 5k (3.1 Miles) 00:22:00, Place overall: 1, Place in age division: 1
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Crosstraining miles
Total Miles
14.20
0.00
3.10
0.00
0.00
17.30
AM: ran my roger williams park route and when i got to the carousel I saw 50-70 people standing at what was obviously a starting line. Without even stopping, the gun went off and I just went with them. I kept my pace completely comfortable and won by over a minute lol. Dont know what the time was because there were no mile markers or clocks even at the finish. Felt like it was probably low 7 pace. Seriously, i didnt speed up for the race portion of this run. Then they said that since i didnt register it didnt count even though registration was free for this race. So I got a banana and continued my run home. Probably gonna race 5k for real this afternoon so adding 3 miles onto my 6 mile morning route might have been a bad idea but oh well. Just running through it. But it was a good excuse to have a smoothie at breakfast after my run.
PM: fly like an eagle 5k - got there and saw a bunch of fast people so decided to tempo and did 19:11 lol 6th overall getting beat by a girl (who used to run super well in college). But it was 80+ degrees with no shade and several hills. 2 miles up and the course again for cooldown makes another 8.2 for some real mileage today.
AM: praying to the calendar gods for increased mitochondrial density and microvascularization
PM: meant to do 6 but diana and jenna were gonna do 8 and i can't say no to pretty girls. nelson the dog came. I have like 3 degrees of separation from this dog and I don't know why i am taking him on runs. He is sarah's neighbor's son's dog. WTF. Sarah didnt even come on the run today.
AM: Diana got me to do a speed workout with her and Melissa. The workout was 4x4x200m with 200m recovery between intervals and 400m recovery between sets. It was hot and sunny. We did 2 miles warmup, drills, striders, then got started. My goal was just to do 2 sets since its my first speed workout in like 6 months or more. I went with diana but in the second lane for the first set hitting 37, 38, 39, 35 then went on my own for 36, 34, 33, 33 then decided i would continue but keep it easy running with diana but in lane 2 for 37, 37, 36, 33 (going moderate the first 100 then sprinting the second 100 on that last one. Then i thought I was gonna call it quits but got bored and did the last 2 of the last set with diana in 35, 33. I think it was good to get out there and feel some paces faster than 6 minute pace which is the fastest ive done in a long long time.
I think im gonna be following Jack Daniels 5k-15k 24week training plan. He doesnt have a half marathon specific plan and his marathon plan is very marathon oriented. So I am on week 5 (first 6 weeks are buildup simple mileage) and shouldnt really be doing workouts till week 7 but i should be doing striders most days so Im gonna start that now. The workouts are intense and most weeks have 3 workouts per week but I think it will be good as long as I dont push each workout insanely. Given the heat im gonna have to do the workouts early mornings but hey, whatever it takes. After all, there are no compromises.
PM: active recovery 5.25 slow. Felt tight for the first 2 miles but then loosened up.
AM: did the short morning loop slow recovery with some striders at the end. Gonna do another shortish run this afternoon to try to avoid breaking down again.
Funny how bedoukian is so excited that he weighs 2 lbs less than I do after a 12 mile run vs my 6 miles. I saw 160 twice already but didnt record it because I decided it was more water weight than anything else. It is kind of a shame that it is going to be sooo easy to beat him...
so much trash talk, so little time. Oh wait, I don't need to because my record stands for itself. 1:18:47 suckas.
In response to bedoukians post:
You forget that reaching a fitness you had in the past is much easier than doing it the first time. Im gonna be running sub 6 pace for this half. Mark my words.
