This week marked the end of my period of marathon recovery, and of running short intervals with the high school kids and easy runs the other days. Next week I start summer training in preparation for fall half marathon and possible marathon races.
That training will consist of first, six weeks of hill training, then nine weeks of short, long and generally hard stuff.
The hills will be 1km hard, 1km easy x 5, with 5km warmup before and 5km after at whatever pace I can run (20km). Those will be on Tuesday, Friday and Sunday. Wednesday will be fast intervals on the track. Thursday and Saturday will be 15k easy (total 100k).
The first week I will start off with only 6k of hills. The second week, Tues and Wed will be easy because there is a big multi-club 5,000m time trial on Thursday that I want to try to run fast.
Looks like a fun summer!
Week of May 9 ~ 15
59.3km / 37 mi. 5:09
3:00 - 7.5k with kids at decent pace.
Legs, inc. calves, felt ok.
11:30 - Gym workout for upper/lower body and core.
3:00 - 5k. Speed workout with track team girls. 550 x 1 @ 1:59, 400 x 4 @ 81,79,79,81.
Temp: 24C/75F, rain.
7:30pm - 8.8k at track, 800,1200,600,1200,600,1200,600
Very easy - just a recovery workout.
Temp: 15C/59F, chilly and rainy.
3:30 - At 300m track with the girls. 300 x 4, 200 x 3
60,58,58,56. 200s: fast, fast, cruise.
Temp: 16C/61F, chilly and rainy.
3:30 - 15k in 1:14:11 @4:57
26:53/24:00/23:18 @ 5:23/4:48/4:39 last k in 4:06
Felt good. Nice day.
Temp: 25C/75F, 50%, sunny
HS track finals. Top boy ran 9:11 for 3000m (1st), 4:16 for 1500m (2nd).
Top girls ran 2:34 for 800m (1st), 5:26 for 1500m (2nd, almost 1st)
Very warm (hot) day.
3:00 - 20k in 1:43:31 @5:10
27:03/26:28/25:00/25:00 @ 5:24/18/00/00
Nice run, felt ok.
Temp: 24C/75F, sunny
30 minutes ago