TDR, please update the board to reflect my Saturday race. (37 years old, 15:26 5k)
Monday: 4 mile warmup 3 mile "tempo" (520, 512,517), 1 easy, 2 mile tempo (523,522), 4 down.
I went to the track to workout with some guys, most of whom were faster than me. the track was closed so they decided on a 2x3 mile tempo. It wsa 10 seconds/mile too fast, but i decided it was better to hang on the pack than run behind them from the beginning.
Tuesday 9 easy on the trails (755 pace)
Wednesday 9, with friends, so faster than I wanted 700 pace
Thursday, 8 am, 5 pm. Unplanned double. Got asked to run with a family member. both runs ~725 pace
Friday: 8 easy, 712 pace
Saturday3 up, 5k Race in 15:26, 3 down
Sunday: 14.3 easy
Race Report: The race is part of a small series about an hour from where I live. The course is two laps around a small lake, and is very fast. The course is usatf certified and is really set up for PRs.
Our club has performance standards at each common distance (mile, 5k, 8k, 10k, half, and full) I've hit our A standard the last two years at Shamrock shuffle, but am not going this year. ABout a month ago I convinced several of my much younger teammates to run this race with 1529 as the goal (1530 is our 5k standard). My training has been decent, but not great. IN addition I put on a few pounds over the holidays an ddin't taper (convincing myself that houston was the goal, not this little 5k).
Anyway, one of the young guys (24) showed up and asked me how fast I wanted to run. I said 1545. He shook his head, said, "nope, we're going to run 1530." Mile splits were 457, 459,454. Our 5 guys running rain 1502 ( he went out WAY too hard), 1524,1526(me) 1532 and 1534. GReat day.