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| Photo by my dear friend Laura, who was also kind enough to be my gear sherpa for this race! |
Monday - Day off
Tuesday - 30 min bike w/ 10 min hard tempo
Poseidon Total Body Workout
Wednesday - Tempo: 7 miles w/ 3 mile Tempo pace
Atlas Basic Core Workout
Thursday - 45 min easy bike
Friday - Off, travel
Saturday - 4-mile easy run.
Sunday - 5K Race!
Run Details:
Tempo Day - I decided to keep the tempo run and cut the repeats, in lieu of the race. Felt really easy, since it was a shorter tempo than I had been doing. Nice to feel that it was easy!
Easy Run - this was a fun, light run in my old tromping grounds with a good friend. It was refreshing to have good weather and be able to wear shorts!
5K Race (St Pete Distance Classic) - this actually went pretty well. I had a solid 6:20s pace for mile one, and then slowed a bit. I was frustrated with my mentality for most of the run; I don't seem to push myself the way that I used to, and then I finish the race with gas still in the tank and no soreness. So I am obviously physiologically capable, but I need to work on my mental game for short-distance races. But this was a good baseline indicator of where I am, and where I can go in my marathon training. Best 5K time in 3 years!
Finish time: 20:55
Overall, I'm pleased with how my body is responding to the training and with how the race went. Now I want to focus on really dialing in those training paces, based on my current time, and keep pushing forward into longer long runs. Desired long run pace: 7:44/mile.
One thing I need to change: my strength program. I appreciate how Runner's Connect approaches their strength philosophy, but I don't feel the workouts are specific enough for my training. I am going to design my own strength routines moving foward, ones that combine the best of RC and the Bodybuilding programs.
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