March 30, 2014

19:09 5,000m Time Trial

Week of March 24 ~ 30
75km / 46.6 mi

Monday (No HS track practice - spring break)
4:00 - 12k in 1:00:15 @5:01
34:16/25:59 @5:42/4:20
Felt good, workout went as planned - 6k @4:20/k
16C/61F - nice that the weather is warmer.
58.3kg

Tuesday
Gym workout - weights and core

Wednesday
Club track workout - 5,000m time trial
19:09. Splits: 3:50/50/50/53/46
Good run - wanted to run 3:50 ks. Followed or tried to catch people the whole way. Last 300 alone, but had a good kick. Felt good but had to push the entire way.
Quite a bit faster than the 7k race last Friday.
14C/57F
58.9kg (58.5 before the run)

Thursday
3:30 - 12k in 1:07:46 @5:39
Easy recovery.
12C/54F
59.3kg


Friday
12:00 - Gym workout
1:00 - 12k in 1:06:02 @5:30
Legs stiff - DOMS from Wednesday?
18C/64F
58.9kg

Saturday
2:30 - 15.6k with 10k at quick tempo pace.
4.6k warmup. 10k in 42:37 @ 4:16/k
4:12/18/14/20/15/16/17/15/20/10
Felt good, but not great. Held the pace well. Wore my 10K/half racing shoes, a bit lighter than usual.
This is to help prepare me for a 10 mile race on April 20th.
21C/70F - nice day, warm, but not too warm.
59.3kg

Sunday
4:00 - 12k in 1:09:53 @5:50.
Easy run - recovery from yesterday.
17C/63F, 70%
59.3kg (have to lose this extra kg)



6 comments:

  1. nice 5k time trial and the 10k tempo is also encouraging. seems like your are hitting form at the right time

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  2. Well done....you are running well.
    How does your weight go UP during a 5 Km time trial !!

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  3. Excellent time trial time. I had no such luck at the Incheon half-marathon where Kawauchi ran. Don't know what happened but the race didn't reflect my fitness level. I choose to DNF as I didn't want to do a "death shuffle" the last half. And it was rather warm. I had very good training up to it. And even planned to just run it as a workout, but that wasn't to be. Another day, another run, always another race.

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  4. Jon - the weight under each day's workout is my weight in the morning, before breakfast.

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  5. 3.50, 3.50, 3.50 for the first 3K with a goal of 3.50 - I'd call that nearly a full house and a very good run.

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  6. Good 5000 & last k Bob. Nice 10k tempo run too. You're running well.

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