Sunday, May 5, 2013
I did very low mileage this week. I even took 2 days off. But it works. I feel my legs getting strong and fresh. I did the best 800m repeats I have ever done. I have never run this fast.
Monday: 4 Miles
Tuesday: Rest/Strength Training
Wednesday: 3 mile warm-up,
6 X 800m w/ 2:30-3:00 rests: 2:20, 2:19, 2:17, 2:17, 2:19, 2:18
4 mile cool-down
Friday: 9 Mile Progression Run: 56:00
Saturday: 14 Miles at Difficult Run trails, VA
Sunday: 10 Miles easy
Total: 47 Miles
Based on workouts, I feel like 70 second quarters is a good 5K goal pace-that would give me 14:35. Even though this would be a 23 second PR, somehow I feel this is doable. I am going to do another "sharpening up" workout this week. I'm thinking a short reverse ladder like 1600m, 800m, 400m, at quality pace(s). I'm ready to roll.