Sunday, January 4, 2015

PRC 5k Training Week 1 & Fight for Air Training Week 5 & NROLFW Phase 1 Week 4

Workouts

Monday: Run 1.15 miles (12:14 pace) + NROLFW phase 1 workout A

Tuesday: Run 1 mile (10:53 pace)

Wednesday: Run 1 mile (warm-up for First Run and also our transportation to the First Run, from a party at my SIL's who happens to live almost exactly a mile from the race start.)

And that wraps up a successful December run streak, totaling 33 days in all, since I had a race the day before (Seattle Half) and after (First Run and 2.62).

Thursday: First Run 5k (31:52) + Micro Marathon 2.62 (28:19)

Friday: Bike trainer 15 minutes (est. 4 miles) + NROLFW phase 1 workout B

Saturday: Bike trainer 30 minutes (est. 7 miles) - slow and easy, just to get re-used to sitting on the bike seat.

Sunday am: Stairmaster 80 floors (17 minutes = 12.75 sec/floor) 

So 80 floors is the full race distance, though I know the same floors on a Stairmaster isn't the same thing as real stairs - but I think this is still pretty good preparation.

Sunday pm: Easy-ish run 3.18 miles (12:42 pace) + yoga class (60 minutes)

This run was on the course of the PRC Winter 5k Series - unfortunately I can't/won't be able to do the first and second, but can do the third in February - which is a predict race (no watches, you win by finishing close to your estimated finish time), presuming you'll have learned the course and the best pacing for yourself in the first two races. So we ran it easy today to learn the course, and I want to do it again one and/or two weeks out from the race, at an almost-race pace - for the event itself, I'll want to do it fast to make it a challenge, but not so fast that I need all the stars aligned to make it (so that I can accurately predict it) - I'm guessing somewhere around an 11:00 pace (not going to be aiming for a 5k PR!). 

Total biking: 11 miles
Total running: 12.05 miles
Total stairs: 80 floors

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