Mon = 5K @ 7:24 pace
Tue = 5K 6X 1 min accelerations/2 min jog
Wed = 5K @ 8:27 pace, taper :-)
Thr = rest
Fri = rest
Sat = 5K Race @ 6:18 pace (19:36)
Sun = 4 easy
Total Miles = ~18
Congrats on that 18:04 lucKY. Sure seems plenty fast to me. Funny thing is, no matter what we run, there is always someone faster. In my case, I continue to compete with the ghost of my former self. For that I shall ever be humbled.
This week was prep for my first race in exactly one year. In all of 2011 I ran a total of 2 races, this 5K and an oddball 1 miler. I was injured the entire year.
The goal was to best 20:08, which is the minimum standard for ranking by the Washington Running Report. At best I’d be ranked near the bottom of the heap for M50 - 55.
My plan was to ATTEMPT 6:20 pace, assuming I would die-off, yet still, hopefully, slip under that 20:08. My fear was I would get to mile 2 just fine and then my obvious lack of mileage leave me a dead man walking. Nothing went as planned. I went out too fast at 6:10 for the first mile, slowed it down to 6:26 for the second, and surprisingly, had some in the tank to finish off the last mile in 6:23.
And the absolute best outcome? No snap, crackle, pop of the legs. They held up well. I did win my age group and placed something like 19th overall out of 193, I think.
Happy Easter everyone.