AM: 10.5 miles with the group, 3 of them fast helping people pace- was around marathon pace effort.
PM: 11.7 total with 4 miles at the end of hill sprints @5:50-5:00/mile & recoveries of 7:30/mile. 2.2 total miles of hill effort, although it seemed longer.
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I will be very sore tomorrow, but it had to get done. Now I am getting close and my confidence is about as high as it has ever been for the 5k. My plan is as follows...
1/9 Sprints/Striders
1/11 Weedon Island for a 5k workout/tempo... then if I'm feeling good I'll go hit the gym to do a workout afterwards, but I might just mail that in depending on my morning effort.
1/12 Long run to prep for February- unavoidable 18-20 miles @ medium pace. Yuck. Maybe I should just run 2 hours here and call it whenever the time hits. That would be the best idea. I can then do a short run later on to hit mileage.
1/14 300s or maybe 400s @1:08-1:09 with 1:15 rest. (maybe 600s @1:43-1:45 with 1:45 rest?)
1/16 Hill work on the treadmill (OTF?)
1/18 Weedon Island is a possibility, but I am wondering if I should just hit up Clermont and use that as my 3k workout/trial effort. This may be okay, since I won't be tapering yet, so I won't have any illogical thoughts. This would be a nice opportunity to run the clay loop too.
1/21 200s workout. 12x200 @30 seconds with 2:00 jog recoveries or rest. Best to do this in trainers I think.
1/22-1/24 taper- 6, 5, 3 (w/ 10-15 striders), 2 miles (w/ light striders)
1/25 Race day- Go HAM. I almost want to do a light run in the AM. 10 minutes would be ideal. It seemed to work out last year okay, minus the bee stings.
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