AM: 3M 9:49, 9:15, 9:00
890v1:395
PM: 5 x 1K
WU: 1.5M 9:19, 4:25
WO: 4:02, 4:03, 4:04, 4:04, 3:57 - Kept trying to hit the right pace. During reps 3 and 4 I was dodging little kids who were using the tracks. On the last rep I ran clockwise and sprinted the last 100m.
CD: 1M 8:42
1600: 3M
890v@: 82M
T: 2.5M
9:43, 9:54, 4:58 - Very tired.
XT: 100 situps, calfraises, band walks
890v1: 397.5
W: OFF
Th: 7M
AM: 3M 9:41, 8:47, 8:43
890v2: 85M
PM: 2 x 1K
WU: 1.75M 9:37, 6:25
WO: 3:51, 4:05 - The second rep I had to run in the second lane for a portion because a faster group was using the track at the same time. It ended up being 0.64M when I hit what shouild have been 0.61 (1,000m). I did a little match and it seemed to convert to 3:53 for the second rep.
CD: 1.25M 8:57, 2:09
1400: ???
F: 5M
9:25, 8:50, 8:43, 8:41, 8:58
890v2: 87M
S: 3M
9:20, 8:32, 8:20
Connect: 39M
Su: 2-Mile Race
WU: 0.50M at the house, 0.50M + 4 x 100m + 0.25M at the race.
Race: 13:13 - I messed up starting my watch but I did negative split. It has me at 6:38 and 6:28. Which sounds right since I also screwed up stopping my watch at the end too.
CD: 1M 9:45M
The pace over the first mile felt good. I was pushing but wanted to use smart tactics. I locked into a couple people I knew are fast and focused in being relaxed and keeping my form together. At the end I was pretty maxed out over the last 800. I just made sure I caught people and passed. I felt that if I pushed harder my legs wouldn't have kept up and I would have bit the dust. I take that as a good sign since in the past my breathing was always what felt weak at the end.
The last push started at 6:28 pace and ended at 5:15 pace. I ended up 21st overall and 3rd for the age group. The first place guy was my age and finished in 11:16.
After I got home I felt a little itchy so I did another easy 2M 9:26, 9:20
Connect: 41M
Week: 32M
Very nice job. I had a feeling you were in the process of a break through, and I think this is only the beginning. I think you have a few more weeks of time dropping ahead.
ReplyDeleteProgression this year:
3/24 - 15:30
6/12 - 14:58
10/14 - 13:13
These faster paces also mean more impact on your legs. Its going to be very important to keep doing your band walks, calf drops, etc. Also, be sure to take the recovery days slow & easy.
The training looks really good. I have a lot of questions about the week. That 5x1K workout was pretty tough. How did the reps feel? Did you feel in control?
ReplyDeleteDid you feel like you had enough recovery between the workouts/races? Did your legs feel fresh before the race?
The 3x1mile is coming up this week. Try to run as controlled and efficiently as possible for this workout. If you have to hit a slightly slower pace (like 6:35-6:40), that is fine, but try to stay in control (at least for the first 2 and 1/2 reps).
The 5 x 1K felt good overall. I am struggling to hit the paces you prescribe although I think I'm getting better at running even paces. I kept slowing down on each rep because I was trying to hit the 4:06 not because I was struggling with the pace I was running. Also, running around little kids kept forcing me to run into the 2nd lane or on the grass. I tried to think of that as a good race simulation. Which it turns out it was.
ReplyDeleteThat workout took a lot out of me but I didn't feel it until I went for my run the next day. I felt like I was walking during my recovery run which is why I just bagged it at 2.5M. When I feel that drained I get worried that my form's going to break down and would rather not risk an injury for a couple more miles in my weekly total.
I think my muscles had enough recovery time between Monday and Thursday, but my breathing was straining Thursday. However, that was not an issue Sunday. So, I don't know. Maybe the time between workouts, while a little short for recovery, might be good for adaptation?
For this week I have to go home for a family emergency. My dad's really ill. I'm still planning on getting all the workouts in. I'll need to to stay sane. But, I'm worried that I might go overboard and run more miles. Hopefully I can control that, but there's a chance I won't. Just wanted to let you know so you're not surprised next week.
I'm sorry to hear about your Dad.
ReplyDelete...on the 5x1K and 3xmile type workouts, what you are really simulating is a 5K race. The stages of fatigue you feel in those workouts will closely resemble what you will go through in a similarly paced 5K. You are training the body to handle the pace, but you are also training the mind to identify what kind of effort you are capable of putting forth during a race.
For example, I may run a 5x1K workout at 3:30ea and follow it up with a 3x1600 workout in 5:38ea(3:30k pace). These workouts would indicate an ability to run 17:00 for 5K. When I actually race, my goal will not be to hit paces based on time, but rather hit paces based on the "effort" I learned in the workouts. If its hotter than normal or a difficult course, that may mean I'm going to be hitting slower paces even though I'm giving a similar effort. Likewise, if my fitness starts to shoot up as a result of those workouts, I'm not going to panic if I hit the first mile in 5:28, as long as the effort feels right. I'll know that I can sustain this faster pace, because I know what the "effort" should feel like.
That's what I thought those workouts were supposed to do. And it looks like they are working!
ReplyDelete