Workouts: 5ks and Tempos
Training last week continued to progress well. I recovered moderately well from the Air Force Half and was able to get in both a race and a workout over the weekend.
My next bigger race is the Runners World Festival 5k and 13.1. While I could add the 10k and complete the hat trick, I’m too injury prone for that to be a smart idea. The 5k and 13.1 has worked well in previous years, so like running shoes if it isn’t broken, don’t fix it.
|Monday:||Easy 30 minutes|
|Tuesday:||Easy 30 minutes/core|
|Wednesday:||Easy 45 minutes/core|
|Friday:||Easy 60 minutes|
|Saturday:||5k (18:59.8) Total miles: 8|
|Sunday:||6.5 mile tempo (average 7:03 pace) total miles: 14/core|
My easy runs were just that, easy and recovery. I don’t have anything to note about them, but boring isn’t a bad thing.
Saturday: Cherry Hill Book It 5k (18:59.8)
There were several 5ks in the area but to be honest, I didn’t make a decision to do any of them until Friday. I ran by myself for the week, so I was kind of getting tired of it. I knew I was going to run before work anyway and thought a hard effort would be good. Plus, I use the Cherry Hill Library periodically (get it…). I ended up taking over the lead around halfway and never looking back. I’m happy with how the race went, I didn’t feel loose or fresh but I shouldn’t a week after my long run either.
Sunday: 2 mile warmup/6.5 mile tempo (7:03 average)/5.5 cool down
As I mentioned on Instagram, my next big race is the Runners World Festival where I’ll run the 5k and 13.1. I’ll do a few 5ks before, but I’ll taper down for the Festival. That being said, I need to train my body to race back to back days. Last year around this time, I trained similarly, and it was when I felt the fittest. 7:03 is far from where I would like to be, but the first workout is always humbling.
Week 1: 31-33 miles
Week 2: 33-35 miles
Week 3: 33-35 miles (1 workout)
Week 4: 35-37 miles (1 workout)
Week 5: 29-31 miles
Week 6: 45 miles (1 workout)
Week 7: 40 miles (13.1 miles workout)
Week 8: 43-45 miles (2 workouts: 1 race/1 tempo)
I’m happy with my progression, I do believe it’s going well.
Questions for you:
Have you run multiple races in a weekend?
When I’m fit, I seem to have some of my best races while doing 2 races in a weekend and running easy the rest of the week. I’m not there just yet.
What was your best workout last week?