runit wrote:
OK guys, I cut back ran light the whole week consisting of
Monday: 30 minutes light swim in pool
Tuesday: 12 x 200m at 35 with 200m float
Wednesday: 45 minutes easy
Thursday: 5 x 1200m at tempo with 1:1 rest
Friday: 30 minutes easy
Saturday: 20-25 minutes easy + striders
Sunday: 8K RACE 28:05, flat (my PR is 26:37)
and I ran one of my slowest performances of the season...any thoughts? I am about 90 seconds slower in the 8K than a year ago and its really getting to me. I'll answer any specific training questions
Everything looks good with the exception of the 5X1200m. Why do that two days before a race? I am sure that you were fatigued by that workout and that's why you didn't race well. The 200s may have been a bit fast as well.
I would have done the 200s on Wednesday, and nothing else hard that week. As a matter of fact, when I set my 10K PR I did a simple 1-2-3-2-1 workout the Tuesday before a Saturday race and went easy the rest of the week.
At the time I was training with the Metro State XC team and we NEVER did a tempo work out on race week.