This week was an improvement over the last in that I went UP in mileage instead of down heh. This week felt a lot better overall and hopefully it will continue.
Seeing as how I have some races planned that are coming up soon I decided to head to the track on Friday to do a little bit of pacing with what I expect coming into my first race. I figure that without killin myself out on the course I should be able to run 19:00 for 5k come August 27th. The workout ended up being 2x1k @ 5k pace (3:48) and then 3×400 a little bit faster than 5k pace (91). Mostly, I wanted to get a feel for this kind of pace. To my surprise it was fairly easy and I was running the splits during the reps evenly!
Here’s how the week went:
08/02/04 – 3.5
08/03/04 – 0
08/04/04 – 3.5
08/05/04 – ~4, 28:12 moderate
08/06/04 – 4, 1up,2x1k (3:39, 3:47), 3×400 (86, 86, 87) total: 2miles: 11:48,1down. 19 min 5k pace is 3:48 and ~91
08/07/04 – ~4
08/08/04 – ~7.5 60mins.
TOTAL: 26.5
In the coming weeks I’m thinking I’ll do a shorter, track like day on Wednesdays (1k reps, 5×800, 2x2mile etc) and then on Fridays I’ll have a tempo sort of run somewhere between 3 and 5 miles. The shorter stuff won’t always be on the track as I have plenty of wooded areas with soft surfaces to do things like 5×3 mins (~800m) also 🙂 Of course, I’ll continue the longer runs of 60 mins or more on Sundays… hopefully extending that time period weekly or biweekly.
I’m going to be sure to be careful here because adding intensity AND distance isn’t the smartest thing in the world to do. Until around October the distance runs will still be the primary focus. Also, the new shoes(Nike Zoom Elite) are great!