Sub-25 5k Training: Week 8 of 8
Race week is here at last!
Monday - Monday miles
Did a 3.6 mile run outside but it was hot. Did some pull-ups when I got inside.
Tuesday - #10kTuesday
#itsathing #doitforthehashtag
Had to do today's run in 2 parts due to an early meeting at work. Got up and headed out for a pre-dawn run in the neighborhood for the first half - man I forget how disorienting it is to run 1) in the dark and 2) run when you're not really awake yet. Donned my blinkie light and head lamp and trotted around the neighborhood for 3.2 miles, 9:02 pace.
Part 2 was when I arrived at work. Hopped out of the car and headed off. Also forgot how difficult it is to run on legs that already ran. Geez. Still managed 9:05 pace for these 3 miles, despite the yucky heat already setting in before 8am.
Wednesday - bike
Had a dentist appointment this morning so I planned to take D in to daycare, but also wasn't sure how I would get a workout in today. Solution? Bike to daycare! I hooked the baby trailer up to the road bike and pedaled up to daycare - D enjoyed the ride, though it was really tough to pull him! Just a short ride since I was short on time, total 8 miles at a bit under 13 mph.
Thursday - 30 min tempo run
Plan… outdoor tempo (!!!!)
Warmup: parking lot loop, run out to "tempo loop" starting point
3x (maybe 2x if time is short?) loop gradually increasing speed
Half loop "peak" speed
Cooldown return to starting point
How it went:
In short: NAILED IT.
Warm-up was a little slower than I'd anticipated, but I have a hard time judging slow paces, so I just kept it very comfortable. My tempo loop was longer than I'd remembered, so only had time to do 2 loops. First was 9:13, second was 8:26. Peak was shorter than planned but much faster than necessary (7:00!). Overall very happy with this run and excited for Saturday's race!
Friday - yoga
Finally made it back to Yoga Friday - hooray! Was a nice stretch session today, lots of work on hips and legs which should be good to loosen them up for tomorrow.
Saturday - race day!
Michelin 5k
Sunday - mountain bike
Got a babysitter for D, so Scott and I ventured out to DuPont State Forest for a nice long mountain bike ride! I was surprised that my legs felt pretty good despite the hard effort on the 5k Saturday. There were a few times where I didn't think I'd make it all of the 20 miles we had planned, but I was even able to push through the final (and totally optional) "hard" loop before the looooong fun downhill at the end.
Yes! Very happy with the ride and feeling good about my ability to complete the Couch Potato in November.
Total of almost 21 miles with 2200ft of elevation gain. It was also a bit muddy on the trails.
Monday - Monday miles
Did a 3.6 mile run outside but it was hot. Did some pull-ups when I got inside.
Tuesday - #10kTuesday
#itsathing #doitforthehashtag
Had to do today's run in 2 parts due to an early meeting at work. Got up and headed out for a pre-dawn run in the neighborhood for the first half - man I forget how disorienting it is to run 1) in the dark and 2) run when you're not really awake yet. Donned my blinkie light and head lamp and trotted around the neighborhood for 3.2 miles, 9:02 pace.
Part 2 was when I arrived at work. Hopped out of the car and headed off. Also forgot how difficult it is to run on legs that already ran. Geez. Still managed 9:05 pace for these 3 miles, despite the yucky heat already setting in before 8am.
Wednesday - bike
Had a dentist appointment this morning so I planned to take D in to daycare, but also wasn't sure how I would get a workout in today. Solution? Bike to daycare! I hooked the baby trailer up to the road bike and pedaled up to daycare - D enjoyed the ride, though it was really tough to pull him! Just a short ride since I was short on time, total 8 miles at a bit under 13 mph.
Thursday - 30 min tempo run
Plan… outdoor tempo (!!!!)
Warmup: parking lot loop, run out to "tempo loop" starting point
3x (maybe 2x if time is short?) loop gradually increasing speed
Half loop "peak" speed
Cooldown return to starting point
How it went:
In short: NAILED IT.
Warm-up was a little slower than I'd anticipated, but I have a hard time judging slow paces, so I just kept it very comfortable. My tempo loop was longer than I'd remembered, so only had time to do 2 loops. First was 9:13, second was 8:26. Peak was shorter than planned but much faster than necessary (7:00!). Overall very happy with this run and excited for Saturday's race!
Friday - yoga
Finally made it back to Yoga Friday - hooray! Was a nice stretch session today, lots of work on hips and legs which should be good to loosen them up for tomorrow.
Saturday - race day!
Michelin 5k
Sunday - mountain bike
Got a babysitter for D, so Scott and I ventured out to DuPont State Forest for a nice long mountain bike ride! I was surprised that my legs felt pretty good despite the hard effort on the 5k Saturday. There were a few times where I didn't think I'd make it all of the 20 miles we had planned, but I was even able to push through the final (and totally optional) "hard" loop before the looooong fun downhill at the end.
Yes! Very happy with the ride and feeling good about my ability to complete the Couch Potato in November.
Total of almost 21 miles with 2200ft of elevation gain. It was also a bit muddy on the trails.