This one will be a rust buster and I'm fully expecting it to hurt throughout and to end up with a slower time than I'm used to running. But even though I'm far from peak fitness, I'm excited to see what I can do at the race and am so grateful to even have the opportunity to race again after what seemed like never-ending back issues.
Two runs last week let me know I'm ready to test myself at a race again:
8 miles, inc. 400, 400, 800, 1.5 miles, 800, 400, 400. This workout felt great with no injury related issues. I could tell my endurance/strength has taken a bit of a hit during the 1.5 mile segment but was happy with my times since I know it can only get better from here! Interval times were: 1:39, 1:40, 3:30, 10:50, 3:23, 1:37, 1:35.
8 mile run, inc. 45-second pickups at the top of each mile. Another great eight for the week! I felt a bit stronger during this one and even included a bit of hill running. Splits were: 8:54, 7:56, 7:59, 8:22, 7:56, 8:15, 8:09, 7:58.
Coach Matt originally gave me a race pace goal of 7:05-7:10 per mile. Even though that is slower than my usual 5k pace, it still made me nervous since I feel pretty unfit right now. So we adjusted to a pace that I'm sure I can maintain for the race. Coach Matt explained going with a pace that feels good and isn't at all scary leaves a lot more room for positive result. So if I can run at least the first half of the race within that pace, I can potentially pick things up during the second half!
Since I don't have my usual fitness for this race, I'm paying a little extra attention this week to the little things like getting enough sleep and eating well. And of course getting in my usual running! Here's this week's training plan:
Monday: 5 glue miles w/strides + YC3
Tuesday: 6 mile workout, inc. 3 x 1200
Wednesday: 4 recovery miles + Y-Core
Thursday: 4 glue miles
Friday: Rest Day
Saturday: 3 mile shakeout run w/strides
Sunday: First Call 5k Race!!!
And a sample day of food:
Breakfast: 2 Eggs Scrambled + 1/2 Avocado + Sliced Strawberries
Snack: Greek yogurt + Raw Veggies
Lunch: Chicken Farro Bowl (Chicken Breast, Farro, Broccoli, Water Chestnuts) + Banana
Snack: Picky Bar
Dinner: Veggie Chili Con Carne (Ground Beef, Beans, Squash, Sweet Potato, Carrots, Corn) + Blackberries
- What was your best workout last week?
- What race goals do you set when you haven't raced in awhile?
- What's on your training/nutrition plan this week?
I hope you have a wonderful week!