This week was 40 miles of running, 14 "miles" of pool-running and 2000 yards of swimming -- training log is here.
Between my performance in the BAA 5K a few weeks back and my recent workouts, I was fairly sure I was in shape to run a good 5K, so I took a shot this weekend. As it turned out, I ran a decent 5K, but not the time I am capable of running.
Good news is, there are plenty of 5Ks to run, and plenty of chances to experiment with pacing them differently, so I'll have some more shots at the distance after Broad Street.
After that race, my coach told me that I shouldn't be afraid to trust my fitness and attack the 5K a bit more, so that's my plan next go-round. But...before then I have the Broad Street 10 Miler first. That's up this weekend.
Good news is, there are plenty of 5Ks to run, and plenty of chances to experiment with pacing them differently, so I'll have some more shots at the distance after Broad Street.
Dailies
Monday: Yoga and 8 "miles" pool-running in the morning. Foam rolling at night
Tuesday: 12 miles, including 6x800 in 2:55, 2:55, 2:53, 2:53, 2:51, 2:49. Also leg strengthwork and 1000 yards recovery swimming.
Wednesday: 7 miles very easy (8:56) plus drills and 4 hill sprints. Then DIY yoga. Massage in afternoon.
Thursday: Upper body weights/core, DIY yoga, and 6 "miles" pool-running. Foam rolling at night.
Friday: 7 miles, including a short workout of 4x400m at 10K effort with 100m float, 300m float, then 2x200m at 5K effort with 200m float. Splits were 1:28, 1:33, 1:33, 1:33, 43, and 45. Floats at around 8:00 pace. Followed with DIY yoga. Foam rolling at night.
Saturday: 4 miles very easy (8:40) plus DIY yoga and foam rolling.
Sunday: 3.5 warm-up, GW Parkway Classic 5K in 18:53 (6:13/6:09/5:55/0:37), 3.5 cool-down. Also 1000 yards recovery swimming. Foam rolling at night.
Solid week. The nice think about the GW Parkway 5K is that you can warmup to the start and not have to worry about the bus. I know you will crush Broad Street this weekend.
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