Week of May 24 ~ 30
Whoops, today seems to be my birthday. 63 and still not grown up. Hard to believe I'm 63, since I feel like I'm in my early 40s, but that's what running will do for us. Wish I was running like I was in my early 40s, but I think I have a few good years left.
Anyway, today was a rest day, after the 18:32 5k yesterday.
8k easy @5:38 pace, hamstrings ok.
Am - weights and core at gym
Another rest day - 5k time trial tomorrow night.
5,000m on the track at 7:30pm. 18:34 with splits of 3:41/39/41/49/44. Last 400 in 85.
I wanted to run under 18:30, hopefully about 18:20. I felt good but started out too slow - 3:45 pace for 800m then picked it up. This was a big multi-club time trial held in 3 sections, with about 70 people in each section. I was in the middle group (17:00 ~ 18:30). Had a nice group of people to follow for 3,000m, but then I slowed a bit and lost them. That caused me to slow more, so ran a 3:49. Ran in alone, but picked up the last 400. Too bad I couldn't go faster, but I suppose it was a pretty good effort since I have not trained hard for about 6 weeks - basically have been running 50k/30mi weeks. I'd like to try to run a good one in late September after 4 months of hard training.
The fast section (under 17:00) was...fast. Two guys were hammering (actually they were cruising) at about 3:05 per k. The one in 2nd was a tall, young guy, very smooth. He moved ahead with about 4 laps to go, picking up the pace. Then with 300m to go...Zoom! He just took off. Looked like he was running an 800. Everyone went "Whoooa." Like, Oh, that's how a good runner kicks in a 5000. He flew across the finish in 15:06. 6 guys were in the 15s. Fun to watch.
Shoes: 192g (light racers)
Rest. Am - weights and core in the gym.
7k very easy. Legs not sore but kind of stiff and tired.
15k. 1:16:16. @5:06
Legs felt fine, hamstrings fine, although quads getting a little sore at the end. Seems like the first nice run in a long time (the 5ks are more like sprints). The first in 6 weeks, actually. Cruising at a 5:00 pace feels good for a change.
So I am ready to start my marathon training tomorrow. The first week will be building back up to decent mileage, probably 90k/55mi, then going to 110, then to 140, which is where I want to be.
Weight: 60.1kg. This is quite low, considering I haven't been running much. It is due to my new policy of not eating before going to bed. I expect to get really lean this summer, down to 59 or below, which is where I have not been for a long time.
So...bring it on!
10 hours ago