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Workouts: First Track Session in Months

As many people know from Instagram, I’ve decided to begin training for 5ks.  While I’ll still run longer distances including half marathons, my main goal of 2018 is to break 18 minutes in the 5k.  I’ve been in that fitness before but have never run the race and never produced the results.

me running

Anyway, this week I went back to the track.  I haven’t done track workouts in over 6 months and probably closer to the year.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: 12X400 at 6:00 min pace
Thursday: Rest
Friday: Easy 60 minutes
Saturday: Local 5k: 19:02
Sunday: Tempo

Thoughts:

Easy runs, more than ever, are done extremely easy.  Sometimes I run above a 9 min mile or even higher.  For the most part, I don’t wear a watch or care about pace.

Wednesday: 12X400s at 6:00 min pace

For my first track workout in a while, it went well.  I know 6 min pace won’t get me below 18 minutes in a 5k.  However, my fastest 5k since coming back from my break is 18:41.  6 min miles would run an 18:35 which is still an improvement from where I am.  It would be unwise to start at a pace my body hasn’t run in over a year.  Slowly I will progress towards the fitness I want.

Saturday: Cpt Gregory T Dalessio Memorial 5k (19:02)

This race had a lot of other things going on, including messing up the race start time.  I only had time for a 1-mile warmup, had to race in things found in my car, and my stomach was a mess.  Yes, I blog about running and I like to run…no I am rarely “put together”.  Anyway, after my food poisoning reared it’s ugly head,  I sat in my car and decided what I should do.  Not that I wanted to be a hero and “finish any race”, but I hoped my stomach could hold out for 20 minutes…which it did.  My splits were 6:08, 6:03, and 6:06 so I was pleased.

Plus it finished on a field with 3 hairpin turns.  I don’t miss cross country that much.

Sunday: Long Run 14 miles (6.5 at 7:18):

On Sunday, I was feeling less than motivated but the exciting races at the CIM marathon, as well as RnR San Antonio, got me out there.  Once I got started, I felt good.

In all, I’m happy with the week.  It was awesome to watch so many people reach their goals, PRs, and dreams on Sunday at local races.  The next two weeks will be busy with things outside of running.

Posts of the Week:

Hiking Grey Back Peak Trail in Colorado Springs

Training without a Coach

Nike Zoom Fly Review

Questions for you:

How was your training last week?

Do you prefer track workouts or tempo runs?  Or races?

 

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