Goals:
sub 22 5k looking at a race either may 3rd or the 11th. Want to get a time on the board before it gets to hot.
sub 6 mile going to do a time trial in mid april, hoping to see something around 6:30
Monday 3.5
Tues 1.5 warm-up then(800, 600, 600)x 2
Wednesday 5
Thursday 4.5
Friday off
Saturday 8 @ 10:16
Sunday 7
total 32
have a great week
Goals: track 5k on 3/29, BAA 5k in April.
M: Rest
T: 7, with 6x15s hill sprint (off 2:30 jog)
W: 9, with 5.8 mi. progressive tempo in 32:03 (5:31/mi). Progressed from 5:43 to 5:17/mile.
Th: 6 easy
F: 8 easy
Sa: 4.5; failed workout: 1000 - 3:02 (200 jog) 4x400 w/200 jog (74,73,73,73); 6 min jog; 200 (30.0), 200 jog, 400 (64)
Su: 13.5 steady
Total: 48 miles
Some friends were in town Friday night, and we consumed an exorbitant amount of Italian food and wine. Saturday's workout was supposed to be repeat 1000s at 5k pace, but that felt unpleasant. Solid Wednesday workout, on the other hand.
garbagedisposal-
no offense taken. i don't have the mileage to run to my 1/2 potential. i also don't know how hard to push in long-distance races.
i'll worry about this issue in a few years, for now i'm okay with having better track PRs.
i also don't think any of my workouts indicated better than 73:20ish for a half. my tempos were all 5:37-5:40 for 5-7 miles. i ran 5:39/mi in the race. i was probably capable of running 5:35/mi in this race if paced more evenly with better competition.
TheGarbageDisposal: Welcome back! Seems like you managed to stay very active despite the work and injury.
Slartzio: Nice tempo workout. What are you shooting for in the half?
Forcerunner: Pretty strenuous Friday workouts. Hell of a way to kick off the weekend!
dcrunner0910: Congrats to you and the team one the race!
xenonscreams: Sounds like a pretty tremendous breakthrough, those are some rockin' splits. Well done!
HardLoper: Rain, timing chips, and your gut all conspired against you, and you still pulled out a great effort. Nice job!
King hobbyjogger: I'm not really knowledgeable about how younger runners should develop their ability, but don't let short-term bumps in the road dissuade you from training for the distance you want to run. Someone with more experience can probably guide you on how best to accomplish that.
cmm268: Having issues early in a race would throw me off my entire game, but it sounds like you powered through and still put up a great time. Way to stick with it!
Hans E: I'm not an expert, but I would think the 400s would be the least helpful for marathon training. Maybe consider cutting them back or trimming entirely, especially if they're impacting other training?
reed: Awesome race, loved reading about the strategy toward the end. Pace was so consistent, especially on the back half, well done!
Once and Future: Man, if you can race a 1:30 half in those conditions and still have enough left to tack on another 8 miles, you'll hit your goal for sure. Great race!
swift23r: Not every week has to be super-exciting, sometimes you just gotta knock out some runs.
SlowDown: Glad you found a fun group. I'm always much more motivated to run with other people around.
bajada master: 6:30 mile in April should set you up pretty well for your 5k goal in May, given your current workouts. What were the splits on the Tuesday intervals?
Ghola: Workouts happen every day, but visiting friends is a rare opportunity. Glad you made the most of it.
Fraud. You're not D
Swift23R- Nice week, continue to be impressed with the pace you can hold on every day runs up at 6200+ ft. Maybe one of these days when I want a long tempo day we can meet up for a run.
SlowDown- Nice week and congrats on finding a group of people to train with. That should help a bit.
Kierran- Another solid week as well. Looks like you are stringing together some really consistent training with well-balanced workouts/mileage.
Bajada Master- Looking good. Another month of this and your goals should be very doable.
Ghola- You're stringing together some nice training as well. Looking pretty good with less than a month to go til BAA-5k.
Reed- I might have been mistaken then, I thought you were doing some tempos in the 5:30 range (or even faster). Regardless, it's good to focus on speed/shorter stuff at your age too, plenty of time in your late 20s/early 30s to really go after the long stuff after you max out your 5K/10K.
CMM268- Thanks man. Going 20+ tomorrow with some other runners in the area running Boston so that should be a pretty good indicator of where I am. Got a bunch of 90-100 minute runs on the treadmill the last few days and I am feeling pretty good, but 20+ on the roads is something else. Hope I have good news in 24 hours. Really hoping I pull together a solid last month like you did before Chicago and rally.