one-week-out-from-competition directions

Sat, 9/28--Knowing that I have a 5K coming up next week and acknowledging that my fitness is not what it should be, I took to the internet for a little inspiration.  I read the following post from a thread in LetsRun.com titled "how to and how long to break 18 minute 5k?" It's reproduced below:

I broke 18 (17:52) this summer after running 18:52 last summer.

What worked for me:
- Averaged 34 mpw all winter prior. I focused on consistency rather than high mileage.
- Key workouts: 
3 x 1600m with 400jog.I ran the exact same pace in the race.
1 week before the race I ran a solo 3200m on the track @ 11:50. It felt great. I made a mental note that I needed ~11:30s for 2 miles for my goal race (I ran 11:32).

- One run a week that totaled about 1 hour and at a good clip. Usually did this Friday after work when I knew I'd be anxious to let it rip.
- Long run weekly/biweekly. Lot of times this turned into a progressive run where it started 8:00-ish pace and ended fast. I tended to run fast in my long runs if it felt good otherwise I just slogged it in. Take what your body gives you.

I ran two races in the lead up to my sub 18.
1. A windy/cold mid-19 5k. At this point I thought it was going to be another year similar to last summer.
2. A mid 38 10k where I was running a PR at every split past 5k. In all the times I had run 10ks I never even sniffed 40 minutes, much less 38. I knew then that I was ready for something special. My fitness was at another level. Sub 18 level.

Good luck!


So, following his one-week-out-from-competition directions, I hit the track for a 2 miler.  It was tough, but I managed 11:30.  Perhaps that means I am ready for a sub 18.  I can't be sure, though.  And the course is difficult.  



Fri, 927-took off.

Thurs, 9/26--woke up too late to head into town for the usual 7.9M with the crew.  Decided to do 6.6M (3 Rustin loops) instead.

Started at a pretty decent pace and end in a good clip.

loop 1-16:20
loop 2-15:20 (31:40)
loop 3--(14:22) 46:02

Ran 6:59 mile pace over the 6.6M.

Wed, 9/25--running and lifting at the Y.  running/lifting/running/lifting/running/stretching/running .  Ran 5:00 of running at 6:30 pace; lifting was about 4:00 a pop.

Tues, 9/24--5:50 AM. 2x1.5M with 200m jog at Henderson. 9:15; 9:00.