Arrgh. That 5K was the pits.

Monday, 6/1/09-- Plan: Pick-up reps--8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63.
Tired, heavy legs and sore back. Planned to do 8X300 @52 w/90 sec rest and #s 2,5,8 in 48. This is the same pace as the original pick-ups reps. I warmed up 1 mile. 52,49,51,51,49,50, I had time for only six. I stuck to the 90 sec interval. I could have done 8 had I more time. Not bad, although I was off on the faster 300 by a second or so. Gotta get stronger.

Tomorrow I'm not sure if I'll go or head to Penncrest for another 400- or 800-based workout.

Sunday, 5/31/09— recovery run. Ran to Penn Oaks with DJ to lift. There--in 28:15. Back in 26:18. lifted a combo of arms and legs. 6.6 miles
On way there
4:23 Half
8:55 Mile
17:27 2 mile
26:20 ? 3.0
28:15 3.3
On way back home
1:30 .2
7:50 Mile
18:30? Street Rd/Westbourne
22:15 2.8 Creamery Rd
26:18 3.3

Saturday, 5/30/09— Rustin 5K. Goal: sub18:00
Goal Ambition Goal Ambition
1K--other side of brush 3:31 3:25
2K--just beyond fence 7:02 6:50 1 mile--retention pond 5:40 5:32
3K--30m from X-walk 10:33 10:15 2 mile--top of hill 11:20 11:04
4K--top-center of hill 14:04 13:40 3 mile--300m hurdle start 17:00 16:36
5K--after100m start 17:35 17:05 3.1 mile--after100m start 17:35 17:05
5K+--finish line 17:50 17:20 3.15--finish line 17:50 17:20
The race did not go as planned. I warmed up about .75 and stretched pretty well, but I just didn't feel as strong as I should have between 2K and 4K. I worked the hills--or at least I thought I did--but to no avail. I went out in 3:35 for the first K, his the mile in 5:30, hit the second K in 7:00, but then I must've have slowed up because I found myself at 11:50 at the 2 mile mark. I hit the 4th K at 14:45. I was :45 seconds behind. I entered the rear of the stadium in 17:45, which is the time I should've finished in. I hit the 3.0 mile mark in 18:15 or so, the 3.1 mile mark in 18:45 and the 3.15 mark (finish) in 19:05. I won the race, leading from start to finish, but the race felt harder than it should have for such a stinky time. I realized the course was slightly longer, but I still expected to run under 18:00. I am wondering whether or not I need to leave 5K work alone for a while--until the fall--ans just concentrate on the 800.

I cooled down 1.1 mile. (.75, 3.15, 1.1 miles)

Total: 5 miles

Total for the week: 31.1 miles

Friday, 5/29/09--
Warmed up 1.8 mile.
3 x 150 (build ups) speed slow medium fast/rest walk back. Used the street adjacent to the Rustin stadium. .3 mile
Cool down .5 mile
Total: 2.6 miles

So far this week: 26.1

Thursday, 5/28/09--distance. Light run or speed workout, depending on how I feel. I slept in a bit and wound up driving to Penn Oaks to life—legs only.


Wednesday, 5/27/09--track workout. This plan could change, have to wait to see how I feel. Could be a yoga day! I wound up doing an easy 2.2 (20:00), stretching, doing 8 hills using our backyard (from property line up to first step--20 sec. Walked 45m, jogged 45m back down), and then another easy 2.2 (18:30).
Total: 5 miles