After months and months of wanting to FOCUS on the 5k, I'm finally doing just that. :) :) Obviously, it's not the ideal time for the best results because it's warming up quickly in the South. The heat and humidity will not allow me to achieve my BEST results, but I'm happy to finally be totally focused on the 5k. It's also perfect timing to work on some speed in the marathon off season.
When I say focused, I guess I should say, as focused as this A.D.D. mind can achieve. You see, even though, I'm focused on the 5k, this weekend I have a half marathon on the schedule. I registered for this one a few months ago. I'm not focused on the half, so it will be, more or less, just go and enjoy the day, not all out "race mode." Yes, if the opportunity presents itself, it will quickly turn from a tempo run, to a race, but I will wait to see what the day holds (temperature, humidity, and feel). I am training through this race, and the training is totally focused on the 5k. I am truly thankful I can go to a race relaxed and "just have some fun." I know many runners who CAN NOT do this, but for myself, I'm happy that I can relax and enjoy.
I have an 8 week 5k program that I'm working on. Finally, the hubs put together a program for me. Typically, I put my programs together, but my hubby has a ton of knowledge (coaching and training) in the shorter races, so I wanted him to design a new 5k game plan for me, this go around.
This is what I've been up to:
Monday April 18th - 1.5 mile w/u (my warm ups and cool downs are always slow paced running), 4 X 200 @ :48 seconds with 30 second recovery. 4 X 400 @ 1:44 with 1 min recovery, and then 4 X 200 @ :49 seconds with 30 seconds recovery. Then c/d to get 5.5 miles for the workout. This is my first go around with SHORT recovery. In the past, I have had equal recovery (ex. 200 followed by 200 recovery) More recently, I have shortened the recovery to 1 min recovery between 200s. This workout was very challenging. The hubs ran the workout with me so that was a treat, but I think he had intentions of killing me with the 30 second recovery. Typically, he doesn't run with me because he is too fast, but my repeat paces for this workout, equal his jogging pace.
Tues - walk 1 mile, 3 miles on the bike, and planks
Wed - Yoga, and 5.5 miles easy pace at lunch time
Thurs. - am -16 miles around 10:00 pace (Garmin wasn't charged), this is overkill for the 5k, but i wanted to get a 16 miler in prior to the half marathon on April 30th. Thurs. evening I ran another 4 miles easy with the local running group.
Fri - walk 4 miles with a friend
Sat - ran 5 miles in South LA @ 4:00 pm - 84 degrees (heat training - trying to get ready for a hot and humid half marathon)
Sun - ran 4 miles around 3:30 pm - (heat training) In mile 3, I ran 10 X 10-15 second pick ups.
Totals - 5 mile walk, 3 mile bike, 1 yoga class, 40 miles running
Monday April 25th - 3 miles easy am, weights, burpees, core work, lunges, and squats. pm - 5.5 miles with Jen - hill repeats at Honeysuckle hill. I ran 8 X Honeysuckle Hill, averaged 1:59 for the ups and jogged the downhills. This is the hill that our small group was running last summer at 5:15 am. I have battled this hill off and on through the years, but it's always been before daylight. This is a tough hill for our area. I think I like it better in the dark, you can't see the top. :) :) Tough workout, but I LOVE it!
Tues. - today I headed out with my heart rate monitor on, and decided to keep my heart rate really low today. I will be running 200s tomorrow so with only 1 day of recovery, I wanted to be sure I was running a recovery run today. It ended up being a super slow run. I kept the heart rate at 130 and ended up running 11:00 min miles. That had a "sting" to it, a sting to my ego, but pace was not important today. Recovery was the goal of the run.
In the morning, when I am running 12 X 200 with 30 second recovery, I will be HAPPY that I had a "real" recovery run. After the 200s, yoga, and weights on Wed., I will take it easy on Thurs. and Fri. to get ready for the Renaissance Half Marathon on Sat.