My Latest Workouts
Friday 1/23- I ran just a little over three miles at Corner Stone Park after work. I love having this park so close to my work. I ran these miles at recovery pace
Saturday 1/24- Rest
Sunday 1/25 9 miles Tempo-I chose a route that was pretty flat. I planned on doing 8 miles with the second half being faster than the first, with some goal pace miles thrown in. I ended up running the first mile as a warm up, and then I settled into Tempo pace for miles 2-5, and then I ran some goal pace miles 6-8, then I headed back home. It was 8.71 when I passed my house, so I made it an even 9 miles. I'm kind of disappointed with my goal pace miles. I wanted them to be closer to 7:15 pace, but I should have ran the first few miles easier.... Here is the data.
Monday 1/26 - My legs felt pretty beat up from yesterday's tempo run, I went to the gym and did some light weight training and then I ran two miles on the treadmill at recovery pace.
Tuesday 1/27-Speed Work- 7 X 400 I ended up going to Corner Stone Park for my workout. I usually go to a different park that has a nice dirt track that is 1/3 of a mile long. But, it rained the night before and I was worried that the track would be a sloppy mess. I don't think Corner Stone was the best idea, The outer paved loop has a few hilly sections, and the dirt trails were being occupied by walkers, and I didn't want to come storming through and disturb their dogs. I ran a mile to warm up then I did some strides, and stretched.
I was able to find a paved section that had only a small concrete portion. I measured out .25 on my Garmin and I got to work Here's the data. (96, 93, 95, 95, 80, 93, 97)
I was supposed to do 6 x 400 metres. During the 5th interval I bailed and I cut it short at. .20 instead of the .25. I was hurting. I decided to throw an extra 400 on at the end. This speed workout made me question my fitness. But, I'm just going to hope that it is the taper week messing with my head.
I did a short cool down and then I headed back to work.
Wednesday 1/28-Rest
Thursday 1/29- 3.5 mile treadmill run, I ran one mile easy, then two miles a little faster, Then I ran the last half mile on an incline. After my run I did some stretching and a few ab exercises.
I'm going to rest Friday and Saturday.
Race Goals and Strategy
My main goal is to run an evenly paced 10k, I don't want my splits to be all over the place, I know the first mile might be the fastest, I'm going to try to focus on holding back during the first half of the race, pick it up during the second half, and really try to lay it down during the final mile. I would love for my last mile to be the fastest.
Sunday's race will have quite a few turns, my goal is to hit the tangents efficiently .
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| The nice thing about the back an forth loops, is that you will get to see who is in front of you and who is nipping at your heels. |
Goals....Well-To be honest, I really want to go sub 44 minutes. I will need to average 7:10-7:12 per mile. That's only a little faster than my goal half marathon pace. I ran a 1:36:04 for a half marathon last year on a flat course with a lot of turning loops.
But, doubt is messing with me.... My last few speed workouts have felt really hard. I'm wondering if I'm in as good of shape as I was last year. I know that I am a few pounds heavier, but we're only talking 3-4 pounds...
I really take for granted the days that I would sign up for a 5k or 10k on a whim without really training for it. I could knock out a 21 minute 5k, and that was a given. Now I have to work my butt, off just to keep my residual speed. Last year I ran a 5k and I was shocked that it was 22 minutes and change. Okay I'm done complaining, I'll just be quiet now at let my running do the talking...
A Goal- Sub 44:00
B Goal -Sub 44:30
C Goal Sub 45:00
See you on the other side, and thanks for reading.
Our running group used to have a coach who would set our workouts for us. I asked him advice on 10ks and he told me to break it into 4 sections - more details here, http://complicatedday.blogspot.com/2013/03/azalea-trail-10k-team-notc.html
ReplyDeleteBut basically he found the four sections easier to manage than 6 separate miles. I didn't follow his direction to the letter, but I did find it a helpful way to think about the 10k. And if I ever race another 10k, I plan to use this method again.
Good luck this week! I think the 10k is a really fun distance, just enough distance to take the hurt out.
Thank you for the link. I hope I can remember all four sections during the race, during the proper section. You are pretty speedy!
DeleteI think racing with a Garmin can be so great/bad. It can be a helpful tool to keep me from going out too fast, but I don't want to obsess over my pace or split times, I think I waste energy doing that, In a 5k I'm running too fast to care to look at my watch.