I’m on my last week of hard workouts before my second 5K of the season, which is this Saturday! I had a better week than last week and capped it off with a fun 15K.
Monday-8 miles on the ‘mill before the kids woke up, 8:24 pace. Later I taught 1 class.
Tuesday-8 miles again, 8:25 pace.
Wednesday-track day with the kids. Since my kids were there and it was 85 degrees, I cut the warmup from 2 miles to 1 mile and jumped right into my workout. 2×400 (84, 84), 3×800 (2:51, 2:52, 2:53), and 4×200 (all 39). I also cut the cooldown, meaning instead of running another mile I laid on the track and prayed for death and then walked to my car. Later I taught a spin class.
Thursday-rest day from running. I taught 1 strength class.
Friday-This was supposed to be a track day, but my kids were not psyched to watch me run on the track again, so instead of hiring a sitter I did this workout on my treadmill. 2 mile warmup, 3×1 miles at 6:05 (actual 6:04, 6:05, 6:03) with .25 walking recovery, 1.5 cooldown. I felt really good and strong here and I did not go flying off the back of the treadmill as I feared, so win all around. Later I taught 1 strength class.
Saturday-8 miles recovery, 8:09 pace, then I taught 2 classes.
Sunday-I had 13 miles on tap, and a local 15K that I really like was happening, so I got my coach’s blessing to make the 15K part of my long run. I had strict instructions not to race it, but I was allowed to run a tempo-ish pace the last 5K or so. I did a 2.7 mile warmup, and then ran the 15K. I didn’t look at my watch the whole time and tried to stay controlled and relaxed. It’s hard not to get caught up in the excitement of the race environment and take off when you’re getting passed, so there were a few times I caught myself trying to stay with other racers and had to tell myself to back off. It was a beautiful but very sunny course, and I was happy to average 7:22 pace and feel strong. I finished with a 1 mile cooldown and spent the rest of the afternoon watching movies and eating pizza with my family.
1 more week until race day!