A Little Update on Goals and Races & Training Summary: 6/1/2015-6/7/2015
Like I said on Friday it is soooo nice to be back in 5K training mode! I’m loving the decrease in mileage that comes along with shorter distance training. The best part of transitioning out of marathon training has GOT to be the shorter long runs on the weekends. 12-14 miles feels like nothing after consistently running 18-20s week after week.
I’m taking advantage of my reduced time on the roads to get in the gym more often and work on my overall strength. I’ve created some KILLER gym circuits that I can’t wait to share with you guys in the next few weeks.
I’m keeping things relatively “easy” with my running workouts for the next few months because my focus for the summer is to gain strength and work on my overall fitness. I’ll be running a few 5Ks and 10Ks for fun the next couple of months but the goal for the rest of 2015 is to put together a little XC season (August-Decemberish) and to go after my half marathon PR with a few halfs near the end of the fall.
For now my running workouts will mostly consist of tempos, hills, strides, drills, and plyometrics. Here’s what I was up to this week…
Training Summary: 6/1/2015-6/7/2015
Monday: AM – 8 miles easy @ 7:37 pace (including 6x 100m strides)
PM – 45 minutes arm/leg/core circuit @ the gym
Tuesday: 8.05 mile workout [2 mile warm-up, 4 mile tempo @ 6:06 average (6:08, 6:12, 6:07, 5:58), 2 mile cool-down] 6:55 average pace + Post Run Power Exercises #1
Wednesday: AM – 7.20 miles easy @ 7:48 pace (NATIONAL RUNNING DAY!)
PM – 45 minute arm/core circuit @ the gym
Thursday: 8.09 miles @ 7:29 pace (including 6x 100m strides)
Friday: 9 mile workout [2.5 mile warm-up, 8x 400m hills (90/86/89/84/87/84/88/88) w/ jogging rest down the hill + 10x running drills (ie. skips for height, karaoke drill, frog leaps, lunges, high knees, butt kicks, bounds), 2.5 mile cool-down] 7:34 average pace
Saturday: 1 hour 35 minute long run (12ish miles @ 8ish minute pace) – 15 minutes into my run I realized that my watch wasn’t detecting distance so I just ran by time and mapped it after
Sunday: rest day
Total Miles: 52.34 * Total Time Spent Running: 6 hours 37 minutes * Average Pace: 7:35
SUMMER RACING SCHEDULE (tentative):
6/20/2015 – Sharon Timlin Memorial 5K
6/21/2015 – BAA 10K
7/4/2015 – Firecracker 5K {and pancake breakfast 😀 )
August – TBD but probably another 5k or 10k
9/1/2015 – Pepperdine Alumni Race –> Henri will be running too!! 🙂