Sunday, December 28, 2014

First Run 5k & Fight for Air Training Week 4 & NROLFW Phase 1 Week 3

Workouts

Monday: Easy run 3.1 miles (13:24 pace) + NROLFW phase 1 workout A 

Tuesday: Run 1 mile (12:57 pace) + bike trainer 10 minutes (est 2.35 miles)

Wednesday: Track run 4.0 miles (12:37 overall pace)

Goal: 1 mile warm-up, 4 x 0.25 intervals with 0.25 recoveries, 1 mile cool-down
Interval goal per plan: 7:20 (1:50)
Interval goal realistically: anything below 8:00 would be fantastic, anything in the 8:00s is perfectly acceptable

Actual
1 warm-up: 13:42
4 x 0.25 intervals: 2:10 (8:40), 2:15 (9:00), 2:13 (8:54), 2:14 (8:56)
4 x 0.25 recoveries: 14:36, 15:11, 14:29, 13:43
1 cool-down: 13:21

Thursday: Run 1 mile (11:39 pace) + NROLFW phase 1 workout B

Friday: Easy-ish run 2.5 miles (12:44 pace) 

Saturday: Run 1.5 miles (12:41 pace) - Started with the intent to maybe do a tempo run; did a half mile warm-up, then made it a whole quarter mile at (not quite) goal pace, before deciding, never mind. 

Sunday: Tempo-ish-lite run 2.0 miles (11:04 overall pace)

Scheduled goal: 1 mile warm-up, 2 @ 9:30, 1 cool-down
Modified goal: 0.25 warm-up, 1 @ sub-10:00, 0.25 cool-down - Realistically, what's the purpose here? Learn how to hold goal pace for a sustained period of time (compared to "learn how really fast - for any (short) length of time - feels" for the quarter mile repeats); a mile isn't that long, but it is relatively long, compared to a 5k race (it is nearly a third of race distance!) and way long compared to a quarter mile. This happened late evening after a day of travel, so it was the best I could put forth to still make it a workout and not just a run.

Actual
0.25 warm-up: 13:19
1 tempo: 9:51
0.25 recovery: 13:17
0.25 fast: 9:05 - just cause going around the block once more sounded fun, aiming for sub-9:00
0.25 cool-down: 13:30

Total biking: 2.35 miles 
Total running: 15.1 miles

Well, crap, I'm totally failing on that whole stair-climb training thing. Uhhh, speed intervals and weight lifting will slightly help it, though, right? Holidays, traveling, etc. got in the way. Going back to a more normal schedule for the remaining 4 weeks until the race, though, which should make it easier to fit in.

5k training, though - I feel really good about it! No, I haven't hit all the paces or workouts exactly as planned, but the plan was very ambitious, and aiming for those lofty speeds made me still do a lot more work than I would have otherwise towards my goal pace. Race is this week (Wednesday night/Thursday morning at midnight), and I think  - holy crap just realized that that beats my adult-mile-PR! Previously 9:55, now 9:51!!! And though challenging, for sure, I wasn't absolutely dying, as I'm pretty sure I was when I did the 9:55, about a year and a half ago!

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