I had been dreading this day on the training plan, since I first saw it: 5K Race. Weird to think that I'm training for a fast half-marathon, and I fear a little 5K. The reasons for being scared: 1) 5K is short enough that I can go 100% for most of it. 2) 100% for most of 5K is very uncomfortable 3) 5K at this point in the plan would be a good barometer of how things are coming together... I wasn't very optimistic.
The day arrived and low and behold, a cold morning with moderate wind, and on top of that, a couple centimeters of fresh snow to just to complicate things.
The race venue, was carefully selected a couple days ago. I'd drive to 10th street. Park at Emards, do about a 200m warm up, and then sprint out 2.5K turn-around, and then head back. It wasn't an organized race... just me, my Garmin, and my virtual training partner.
A hair under 21:00 is my PB for 5K. 21:30 is my "Ok, I did well time". 22:00 is my "I'm happy with that". 22:30 is - "Not bad, you probably went out too fast, or wussed out on the last 'k". 24:59 is my "Dude... you could have done way better."
Given the conditions, and my perceived fitness level, I set the Garmin Virtual training partner to 22:30. I was pretty sure I could handle that. But without the rush of a crowd, or people to hang on to, it was going to be tricky to hold a solid 4:30 pace.
I hit the startline running, and started the timer: Oomph... right into the wind.
1K - 4:44 - "uh oh, feel like crap, why am I doing this????"
2K - 5:04 - "Argh! This one's already in the shitter, I should just give up"
2.5K - turnaround - thank God! But, I'm 362 meters behind my virtual partner. Well, I'll keep going, the wind's at my back, this run is still serving a purpose.
3K - 5:04 - "Jeepers, oh well, wind's at my back, must have been a slow first 500"
4K - "Please be sub 5:00..." - 4:54 - "ok, let's keep it going...."
22:30 - Virtual Trainer starts beeping at me, letting me know I'm behind. "Thanks F--ker"
5K - 24:39 - last k @ 4:53. "Oh god, that hurt."
Okay, back in the car, let's go home, and promise to try and get faster. March 20 is the 10K race.
At least the consolation is that I got first place overall. (the virtual training partner doesn't qualify).
Monday, February 28, 2011
Tuesday, February 22, 2011
Week 3 of 12... getting better
I finished week 2 with a good 90 minute, 15K run on Sunday. That would make up for Saturday night's trip to Trombinos. Monday's run was kind of forced... one of those stick to the plan and get it done runs. My mind wasn't in it, but they're in the program for a reason.
Today, was supposed to be hills, but I switched it up and did speed instead. (Hal says it's okay to do so). Speed workouts are not fun, but this one was not bad. I didn't mind it, because I actually felt faster than I have in a long time. I brought the Garmin out today, and set up 90 second repeats. I did 10.5 mins of easy warm up, and then did 6 repeats of 90 seconds fast (at 5K perceived pace) followed by 90 seconds recovery.
The speed portion equates to 2.2 km @ 4:04 /km pace (aka a 20:20 5K) I'll take it!
Gratuitous calculations made possible with numerous fun tri-tools and calculators found here, here and here.
Today, was supposed to be hills, but I switched it up and did speed instead. (Hal says it's okay to do so). Speed workouts are not fun, but this one was not bad. I didn't mind it, because I actually felt faster than I have in a long time. I brought the Garmin out today, and set up 90 second repeats. I did 10.5 mins of easy warm up, and then did 6 repeats of 90 seconds fast (at 5K perceived pace) followed by 90 seconds recovery.
| Set | Mode | Dist (m) | Pace (/km) |
|---|---|---|---|
| 1 | speed | 355 | 4:13 |
| 1 | recover | 245 | 6:08 |
| 2 | speed | 341 | 4:24 |
| 2 | recover | 242 | 6:12 |
| 3 | speed | 400 | 3:45 |
| 3 | recover | 249 | 6:02 |
| 4 | speed | 384 | 3:54 |
| 4 | recover | 244 | 6:09 |
| 5 | speed | 369 | 4:04 |
| 5 | recover | 225 | 6:40 |
| 6 | speed | 363 | 4:08 |
| 6 | recover | 213 | 7:03 |
The speed portion equates to 2.2 km @ 4:04 /km pace (aka a 20:20 5K) I'll take it!
Gratuitous calculations made possible with numerous fun tri-tools and calculators found here, here and here.
Thursday, February 17, 2011
Oh Sweet Amber
I have some cans of Alexander Keith's Red Amber Ale, sitting in the fridge downstairs. That was all I could think of for kilometer 6. The discomfort of kms 4 and 5 @ 10K pace surely deserved that sweet reward.
A good 8K, 45 minute tempo run: @5:58, 5:55, 4:57, 4:40, 4:50, 5:34, 5:22, 5:45.
Wednesday, February 16, 2011
Be Awesome
My "Wednesdays" are 5K + Strength. (I'm using swimming as strength.) Today, was one of those days - I really didn't want to go to the pool. BUT... I convinced myself, and I ended up having a pretty good swim. I got in a 500 meter ITT @ 8:49 which knocked 10 seconds off my previous attempt a couple of weeks ago. So that felt good. I also banged out 3 x 100 repeats at 1:30, 1:36, 1:42 which was a tad faster than the last time I did that.
The training for the half-marathon is going pretty good. My snacking and boozing are pretty much in check (I'm down a few pounds). I did miss a few key workouts last week: 5K on Wednesday (due to a knee "twinge" after an over zealous Tuesday night treadmill-hill-run sequence), 5K on Saturday (too knackered due to big ass swim in the morning) and 90 minute run on Sunday (due to family commitments). But, I'm not sweating it. I'm on track so far this week, which included a bad-ass interval session yesterday: 6x400 meters @ 5K pace. (Wouldn't have been so bad, but I hadn't run that quick in a long while.) I'll manage an easy 5K on the treadmill tonight, and we'll tackle the tail of the week by the horns. Hopefully in some above zero temperatures.
Peace out!
Monday, February 07, 2011
Week 1, Day 1
The plan to cover 21.1km in 1 hour and 38 minutes.
Saturday will also be a regular heavy swim 3000+ meters, Wednesday a light swim 1000 meters. LTR on Saturdays too. Will see if it works.
| Date | Workout | Note |
|---|---|---|
| Mon Feb 07 2011 | 5K | Easy |
| Tue Feb 08 2011 | 6xhill | |
| Wed Feb 09 2011 | 5K | Easy |
| Thu Feb 10 2011 | 40 min | Tempo |
| Fri Feb 11 2011 | Rest | |
| Sat Feb 12 2011 | 5K | |
| Sun Feb 13 2011 | 90 min(3:1) | 3/4 @ '6:00, 1/4 @ 5:30 |
| Mon Feb 14 2011 | 5K | Easy |
| Tue Feb 15 2011 | 7x400@5K | @ 1:41 |
| Wed Feb 16 2011 | 5K | Easy |
| Thu Feb 17 2011 | 45 min | Tempo |
| Fri Feb 18 2011 | Rest | |
| Sat Feb 19 2011 | 5K @ Race Pace | @23:15 |
| Sun Feb 20 2011 | 90 min Run | @6:00 |
| Mon Feb 21 2011 | 5K | Easy |
| Tue Feb 22 2011 | 7xhill | |
| Wed Feb 23 2011 | 5K | Easy |
| Thu Feb 24 2011 | 30 min | Tempo |
| Fri Feb 25 2011 | Rest | |
| Sat Feb 26 2011 | Rest | |
| Sun Feb 27 2011 | 5K Race | |
| Mon Feb 28 2011 | 5K | Easy |
| Tue Mar 01 2011 | 8x400@5K | @ 1:41 |
| Wed Mar 02 2011 | 5K | Easy |
| Thu Mar 03 2011 | 40 min | Tempo |
| Fri Mar 04 2011 | Rest | |
| Sat Mar 05 2011 | 5K | |
| Sun Mar 06 2011 | 90 min (3:1) | 3/4 @ '6:00, 1/4 @ 5:30 |
| Mon Mar 07 2011 | 5K | Easy |
| Tue Mar 08 2011 | 8xhill | |
| Wed Mar 09 2011 | 5K | Easy |
| Thu Mar 10 2011 | 45 min | Tempo |
| Fri Mar 11 2011 | Rest | |
| Sat Mar 12 2011 | 5K @ Race Pace | @23:15 |
| Sun Mar 13 2011 | 90 min Run | |
| Mon Mar 14 2011 | 5K | Easy |
| Tue Mar 15 2011 | 8x400@5K | @ 1:41 |
| Wed Mar 16 2011 | 5K | Easy |
| Thu Mar 17 2011 | 30 min | Tempo |
| Fri Mar 18 2011 | Rest | |
| Sat Mar 19 2011 | Rest | |
| Sun Mar 20 2011 | 10K Race | |
| Mon Mar 21 2011 | 5K | Easy |
| Tue Mar 22 2011 | 4x800@10K | @3:31 |
| Wed Mar 23 2011 | 5K | Easy |
| Thu Mar 24 2011 | 45 min | Tempo |
| Fri Mar 25 2011 | Rest | |
| Sat Mar 26 2011 | 6.5K @ Race Pace | @30:13 |
| Sun Mar 27 2011 | 1:45 (3:1) | 3/4 @ '6:00, 1/4 @ 5:30 |
| Mon Mar 28 2011 | 5K | Easy |
| Tue Mar 29 2011 | 3x1600@race | @7:26 |
| Wed Mar 30 2011 | 5K | Easy |
| Thu Mar 31 2011 | 50 min | Tempo |
| Fri Apr 01 2011 | Rest | |
| Sat Apr 02 2011 | 8K @ Race Pace | @37:12 |
| Sun Apr 03 2011 | 1:45 Run | |
| Mon Apr 04 2011 | 5K | Easy |
| Tue Apr 05 2011 | 5x800@10K | @3:31 |
| Wed Apr 06 2011 | 5K | Easy |
| Thu Apr 07 2011 | 30 min | Tempo |
| Fri Apr 08 2011 | Rest | |
| Sat Apr 09 2011 | Rest | |
| Sun Apr 10 2011 | 15K Race | |
| Mon Apr 11 2011 | 5K | Easy |
| Tue Apr 12 2011 | 4x1600@race | @7:26 |
| Wed Apr 13 2011 | 5K | Easy |
| Thu Apr 14 2011 | 55 min | Tempo |
| Fri Apr 15 2011 | Rest | |
| Sat Apr 16 2011 | 8K @ Race Pace | @37:12 |
| Sun Apr 17 2011 | 2:00 (3:1) | 3/4 @ '5:45, 1/4 @ 5:20 |
| Mon Apr 18 2011 | 5K | Easy |
| Tue Apr 19 2011 | 6x800@10K | @3:31 |
| Wed Apr 20 2011 | 5K | Easy |
| Thu Apr 21 2011 | 60 min | Tempo |
| Fri Apr 22 2011 | Rest | |
| Sat Apr 23 2011 | 5K @ Race Pace | @23:15 |
| Sun Apr 24 2011 | 2:00 Run | |
| Mon Apr 25 2011 | 5K | Easy |
| Tue Apr 26 2011 | 6x400@5K | @ 1:41 |
| Wed Apr 27 2011 | 3K | Easy |
| Thu Apr 28 2011 | 30 min | Tempo |
| Fri Apr 29 2011 | Rest | |
| Sat Apr 30 2011 | RACE! | @1:38:00 |
Saturday will also be a regular heavy swim 3000+ meters, Wednesday a light swim 1000 meters. LTR on Saturdays too. Will see if it works.
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