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Sunday, March 22, 2015

Training 3/16-3/22

Good quality running this week for sure.  I got on the track again and it felt good.  I've been working out at the American University Track, which might just be my new favorite track.  My mileage has been a tad less the last few weeks(in the 90s), but one of the things I've worked well on is adapting to higher volume.  So far for the year 2015, the first 3 months I have averaged over 102 miles/week.  So taking it down a notch has felt good, but I was by no means fresh for the Van Metre 5 Miler race on Saturday.

Monday: 4.5 miles + 1600m of 50s @ AU Track; 50m sprint, 50m float, 50m sprint, 50m float etc

Tuesday: AM: 1200m(3:41), 1600m(4:51), 2000m(6:05) w/ 1 lap jog rec @ AU Track, 9.5 miles
PM: 3 miles easy

Wednesday: AM: 10.5 miles
PM: 5.5 miles

Thursday: 8 miles with 3 mile "moderate" tempo in 16:00 @ AU Track
PM: 5 miles

Friday: AM: 4.5 miles
PM: 3.5 miles w/ 4 x 200m strides

Saturday: AM: VAN METRE 5 MILER-This race was unbelievably the most twists and turns I have ever had to deal with.  To my own error, I didn't study the course well.  From the gun I put myself into 1st place, and for most of the race I was asking race officials which direction to turn next.  It was frustrating there wasn't a lead vehicle.  I was also unsure which tangents to run.  There were a few hills, which naturally I felt strong on from all the hill workouts I've done over the winter.  I could feel Greenlaw and Klim not far behind me, and was able to see where they were at each turn.  I eventually gained ground on them, and ran alone the entire race.  The effort felt like a hard tempo, I threw some surges in at the end to finish in 25:27, which seemed a bit slow, but my coach told me to not expect much from this.  However, many have told me that this course is always a tad long for some reason.  Who knows.  The important thing I cared about was that I got the effort in, and the win was nice, as this was my debut in the Saucony singlet.   
PM: 5 miles

Sunday:  20 Miles: I started out moderately on the towpath, coming through the first 10 miles in (67:00) minutes, but I was building my pace and ran quite quickly the 2nd 10 miles(58:00), finishing the total 20 miles in 2:05. The last 5 miles of the run I was running 5:40 pace and I saw Klim at Riley's Lock.  I thought I saw Greenlaw too but he wasn't there according to Jake's blog here: http://jakeklim.blogspot.com/.  I was amazed at how effortless this run felt, even after running the race yesterday.  Once I got back to the lock, as if 20 wasn't enough I decided to tag on a grueling 200m steep uphill run up the road that goes towards River Road.  I grinded up the hill, legs aching, and at the next plateau turned around, and finally said "ok, that's enough."  I jogged back down the hill, longing for food and a nap.  90 Miles for the week.

I think I am super fit but it won't really show in racing until the time is right, which hopefully, I'll be able to give something special at Cherry Blossom in 3 weeks.  My coach and I plan to taper down fully for that race, so I should be fresh and ready to go.  I also KNOW the course all too well now.  I have run this race every year since 2010.  I think sub 50:00 is possible this time around, we'll just have to wait and see.  My all time best for the distance is from last year in 50:57, so bettering that performance itself is a tall task.  This is the Trial of Miles, the Miles of Trials.  Your toughest competitor is yourself.

-Sloane    



1 comment:

  1. Congrats on winning the Van Metre 5 Miler. If the course was laid out properly, it is exactly 5 miles. GPS devices can be relied upon to incorrectly report this course as long. The main reason is that most people do not run the tangents. If you had run the tangents, I suspect your time could have been 20 or even 30 seconds faster, since this course has so many turns. While there is no excuse for not having a lead bike for a race like this, you can always find the course map at http://www.usatf.org/events/courses/search if it is a certified course.

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