36/M/183 lbs/6’2”
Goal Race: Providence Downtown 5k on 9/18 with a couple of tune ups in August and Early September
Goal Time: 14:5x
Current PR: 15:23
Kind of a ho hum week for me. Great weather early week for Wednesday workout then it got super hot and humid over the weekend. Tough week of sleep due to kids and watching the trials. I think I am going to run the USATF NE Track Champs on 7/31. Debating the 1500 or 5000. Trying to find other tune of races but it’s a little sparse out there still. If anyone knows of anything in August or early September around Boston let me know!
M - 6 @ 8:08. Avg HR 143
T - 8 @ 7:57. Avg HR 143
W - 2 up + 1 aerobic tempo @ 5:31. 4 miles continuous of 200 @ goal 5k pace/1400 float @ 5:25-5:35 pace. 2 down.
Ended up hitting 21:44 overall and felt very strong. Will do this workout 3 more times upping the distance at goal 5k pace to 400/600/800 reducing the float to 1200/1000/800.
33.5/4:52.7 (5:26.2)
34.6/4:55.7 (5:30.3)
35.1/4:51.2 (5:26.3)
34.8/4:46.3 (5:21.1)
Th - 9 @ 7:26. Avg HR 142
Fr - 6 @ 7:05. Avg HR 146. 11x100m on the minute. 13.5-14.5 then a 12 flat on the last one. Jog in start. 2 down.
Sa - 9 @ 7:48. Avg HR 146. Very hot.
Su - 2 up. 8 aerobic tempo as 3/2/2/1. 2 down. Was supposed to be continuous but weather was rough out there door (feels like 82 w/ 75 dew point). Wasn’t feeling great so decided to break it up. Ended up having to take a longer pit stop after the first 3. 7 minutes total of non running with most of that after the first 3. 5:51/5:49/5:51, 5:43/5:44, 5:43/5:43, 5:28. Felt in control. Happy to just get some volume in at a reasonable clip. I really run poorly in heat and humidity. 186.8 pounds before bed last night and 178 pounds even post run.
Total - 62 miles