After my recent 5k breakthrough using the SmartCoach training program, I went ahead and generated another program with a goal race on Labor Day (8 weeks out). However, I won’t be following this next round of training as closely as I did the first time. For the most part, my mileage will still be low and my workouts and long runs will be the same. Other than that, I won’t turn down a run with a friend if the schedule says “Off/Cross Train”. I also will integrate some more hills, trails, and time trials. Pace-wise, I will stick to the plan but if I’m feeling good OR bad on any given day, I will adjust. Lastly, I will adjust the days of workouts/long runs if needed due to any scheduling conflicts.
This all said, I had a solid first week of RLRF training, round 2, which predicts I will run a time of 20:54 on September 1st.
Monday: Off but biked with James on his run and did a light lift
Tuesday: 4 miles at the track with Salty and friends. I did a one mile warm up, a mile in 6:37 with 1200 meters run with the great Barb Broad, and a 2 mile cool down. I wanted to incorporate that mile so I could get a feel for the 6:30-7:00 minute mile range. My new 5k PR helped to increase my confidence and it is translating well in my training.
Wednesday: 7 mile bike next to James on his workout so the pace was decent for casual cycling.
Thursday: The breakthroughs continue! 3 x 1600 in 6:58, 6:53, and 6:44. The plan called for 7:00 miles but in taking things by feel, I ran faster. I only started to feel discomfort on the last repeat but had a solid finish in which I sped up despite the pain and felt stronger for doing so. I have never negative split a mile repeat workout at these paces. I honestly believe that all of the training I have done in the last 5 years is being given the opportunity to shine because I have more faith in myself and abilities now.
Friday: 2 miles easy on the treadmill and then a long lifting session that included chin ups, pulls up, squats, and ab work.
Saturday: 10 miles on trails. The overall pace was around 9:45 but I had few sub-9s in there. Trails tend to zap a lot of my energy so I try not to focus on pace and just enjoy the movement. It was a quality long run and done in the morning, which hasn’t happened in a long time! Now if I could just get to bed a little bit sooner…
Totals: 22 miles running, 12 miles cycling, 2 days lifting