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In search of the 5k PR (week 3 training)

Posted Jan 28 2013 4:00pm
The quest for the sub-24 5k continues...


Last week's plan / actual:
  • Monday: strength circuit + 5 mile tempo run / 5 mile tempo run (1 mile warmup at 9:00 pace, 2.5 miles at 7:45 pace, 1.5 mile cool down)

  • Tuesday: reverse ladder intervals (1600, 1200, 800, 400) / Pilates core work  + ladder intervals.
    I decided to try a new track. The track distance: 1/5 mile (321.8 meters... not 400). Doh! My intervals distances were a bit off, but the workout was a success. Each interval is followed by a one lap recovery interval:
    • 1 mile warmup
    • 5 laps (1600 mtrs) at 8:06 pace
    • 4 laps (1287 mtrs) at 8:14 pace. Oops. Not exactly steady.
    • 3 laps (965 mtrs) at 8:00 pace. Better!
    • 1 lap (321.8 mtrs) at... wait for it... 6:48 pace!!! With this much gas left in the tank, I should've/could've done the other laps a bit faster. Live and learn...

  • Wednesday: yoga + foam rolling / 40 minute yoga workout (but sort of skipped the foam roller)

  • Thursday: 4-5 mile easy run / 2.5 miles. Um... yeah... I spent the day working, running errands, cleaning the house, and preparing for a dinner party. I ran for 22 minutes between errands and then whipped eggwhites by hand to bake a cake. (That has to count toward some calorie burn, right?)
  • Lemon olive oil cake
  • Friday: rest day / ... and I rested!
  • Late afternoon at Pensacola Beach

  • Saturday: 9 miles 6 miles + core workout / 6.4 miles + I planked and Russian-twisted my way through a core workout.
    About that plan change... I signed up for a race next weekend!
    Running 9 miles seemed like a poor choice the weekend before my first 5k of the season. I re-calculated accordingly.

  • Sunday: fun workout / Long, touristy walk around Fairhope, Alabama (postcard to follow)
  • Flowers on every street corner in Fairhope, AL

This week's plan:
  • Monday: strength circuit + 3 mile run (or 45 min on the stationary bike)
  • Tuesday: 3 mile run
  • Wednesday: yoga + foam-rolling
  • Thursday: 3 mile easy run
  • Friday: rest day
  • Saturday: 5k RACE DAY!
  • Sunday: recovery day

How often do you tinker with your training plan?

Are you a cook? A baker? A kitchen-avoider?
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