OR - Solid week and big mileage
AJ - Awesome to see the slo speed plan in action. How'd fishing go?
Still Improving - No shame on the sausage suit. Faster is faster.
sub 6 - Hope the hammy is under control soon
Pappy - I like the 100s and 200s instead of straight jogging
Smoove - Good on you for the elliptical. Don't envy you.
StoneCutter - Nice to see you back posting
Epithemius - Seems like a glute pull?? Hope it feels better soon. I've found some stretching and strength work (1leg RDLs & lunges) helps with hamstring strains I've had.
Consistency - Just doing a little bit more is probably a good idea
statfanatic - great cutdown workout. When's the next race/ next big goal?
WH - Solid week
GMFAH - "Sawmill Hills trails - down the brook to Jeep Eater and back. " Just needed to repeat that
James - Bad races happen sometimes. Get it next time.
jewbacca - Great week and enjoy Washington. When is your next race?
hantph - How was your back after 100k on the bike?
Gordon - Hope you enjoyed vacation
Devin - Nice jog on the 1mi
RunnerSam - welcome to the thread
RRR on Racing - Something I've struggled with in longer races is that I can't attach them right off the bat. My approach for the 8k where I PR'ed was almost like Steven King's description of a muse "I'm going to hang out running this effort/with this pack, I'm not hurting now but the pain train coming. I don't know when, but it will know where to find me. I'll be here running."
Warming Up - Simplest 5k race day plan. Run course for warm up, strides, race, run course for cool down. I generally go with 1. stretching & a body weight strength circuit, 2. 10-15min easy, 3. marching/skipping drills, 4. Feel out the start of the race/workout. For mile pace I'll do some 100s, for a 5k maybe a couple of 1min efforts, for a tempo I'll do a 3-4min progression.
What I've always struggled with is doubling. Tomorrow I'll have 45-60min between the 800 & 3k.