USATF

USATF

Sunday, May 10, 2015

Monday Night 5,000m

I intend to write a race report on Cherry Blossom, but first I want to cover what I have done since.   Following Cherry Blossom, I have continued to sharpen my speed.  My mileage has been lower, but simultaneously my speed has gotten very, very sharp.  I have highlighted my workouts below during each week.  I did Pikes Peek 10K as more of a tempo run, as I realized I wasn't fully recovered after Cherry Blossom to race.  But since then, I've been feeling really, really good.

4/13-4/19: 60 miles
4/16: 3 x 1600m(50m on/50m off): 5:00, 4:53, 4:55
4/18: 1200m(3:37), 1600m: 4:48, 2000m: 6:05

4/20-4/26: 52 miles
4/21: 1600m: 4:41
4/26: Pikes Peek 10k: 31:29, 4th

4/27-5/3: 75 miles
4/30: 12 x 400m w/ 200m jog: 66, 68, 66, 68, 67, 67, 67, 67, 65, 65, 65, 65
5/2: moderate progression tempo: 3 miles: 15:15(5:19, 5:01, 4:55)

5/4-5/10: 51 miles
5/4: 3200m w/ 50m on/50m off: 10:15
5/7: 1600m: 4:37

Monday, 5/11, I race the Swarthmore 5,000m.  When I did that 12 x 400m workout on 4/30, I knew that was the key workout I needed for confidence in the 5K.  Not only was the pace averaging 65-67(13:50 5k pace!!), but the RECOVERY was only 200m jogs between(1:00 jogging recoveries).  I always know I am in my best shape when I can do a workout with short recoveries, whether training for a 5K, half marathon, or marathon, it's all relative.  Unless something goes drastically wrong in the race, I don't see how it's possible for me not to PR.  My best 5K is 14:53 from 2013.  I do feel like something quite fast is possible, I know that sub 70s feel doable, which would put me in the 14:20's.

How fast can I go?  We'll see Monday night.  I am certainly not going to hold anything back on this one.

12 1/2 laps on the track. All out.