It's been a long while since I updated, but I wanted to share some developments that occurred in the past year and a half. First off: I finally broke 16 minutes for the 5K back in April, running 15:47 at one of Lynchburg's open meets to take second in my heat. I sadly had some struggles with injury throughout the late summer and early fall that, combined with a heavy academic load, put quite a damper on my XC season. In early November, however, I had the fortune of gaining a training partner who (like me) is not on the school's team but (unlike me) has fast high school PR's (4:3x/9:4x for the 1600/3200). Having someone to run with on a daily basis and pace off of in workouts has been a real game changer, and I'm using this indoor season as a springboard to chase some ambitious goals (15:2x/32:4x for the 5K/10K) outdoors. Here are my last two weeks of training:
AM Easy Run (8.16mi) + 6x100 stride
PM Double Run (3.29mi) & LIFT
8x300 @ 54-57 (300 IR) - 54.9 avg.
2.99mi WU & 2.80mi CD
AM Easy Run (7.05 mi)
PM Double Run (3.63mi)
Easy Run (7.86mi) + 6x100 stride
Easy Run (4.65mi) + 6x150 accel's in race shoes
VMI Team Challenge:
Indoor 5K in 16:07 - 1st Overall
3.54mi WU & 4.40mi CD
Had my indoor season opener at VMI on Saturday. Went out harder than I should have, hitting the first K in 3:06 and the first 1600 in 5:00. Fell off that pace quite a bit over the final two-thirds of the race (penultimate K was barely under 3:20!) but still managed to take home first among a week field.
AM Stationary Bike (60')
PM Treadmill Run & LIFT
2x35" (60" IR) - 4:50, 4:58 pace
3x4' (90" IR) - 5:17, 5:09, 5:11 pace
2x70" (60" IR) - 4:58, 4:48 pace
2.26mi WU & 2.81mi CD
AM Easy Run (7.28 mi)
PM Double Run (3.41mi)
Easy Run (8.87mi) + 6x100 stride
3mi @ 16:30-45 (3' IR) - 16:43
2x1mi @ 5:15-20 (90" IR) - 5:17, 5:18
4x400 @ 74-76 (60" IR) - 74, 74, 75, 74
Roads were snow-covered on Monday, so I biked in the AM and ran on the treadmill in the PM. Had to move Tuesday's workout to VMI's parade ground because W&L and VMI's tracks were both snow-covered. Couldn't get into the meets happening at either Roanoke or VMI on Saturday so did a threshold workout instead of racing.
Next weekend, I will be racing both a 5K (on Friday) and a 3K (on Sunday).