It happened all at once. After a big winter of hill repeats and mileage, I started racing. The first 3000m really sucked. On a 165 yard indoor track, I had my butt handed to me by a guy I beat in fall cross country by 45 seconds! I was not a happy camper. I ran a PB, but, I did not take into account that 120 miles a week and 20 times an 800m hill did to you. The next 4 weeks, I felt okay, but no finish, but I was amazingly close to my PBs. Was I over-trained?
So, I listened to my body. Cut my mileage to 50 miles a week, and ran hard, easy days. Like 3 x 3/4 mle, warm up and cooldown. next day, 30 minutes, one run. By the end of two weeks, I ran a 2 mile PB. The following week, I ran a near PB over 5000m on the track. On the next week, I an an hour track races, just under 11 miles, feeling really good. I kept the hard easy thing for 8 weeks, and in all those races, ran PBs, and thought, maybe, I had something going here. I kept my long 20 miler on Sunday, as that was my time, but cut my speed sessions to short and fast, like 8 times 400m, or a fast mile, a fast 3/4, a fast 1/2. Easy days, 30 minutes. Oh, and I slept 8 hours a night.One sessions, I jogged on the grass for 3 miles and then, ran a fast mile and went back to running on the grass.
The last race was a six mile on the roads. I got out hard, just under 5 minutes a mile. I remember hearing “10.08” at two miles. By 3 miles, one guy was with me, and he looked like a 1,500m guy (was, former Villanova guy). We finished on the track, last 800m. I was all out on the last lap, which was 62 seconds for me. The 1500m guy dusted me, taking me by six seconds. I had run 31.08 PB and the year before, I had run 32.40. The 31.08 was the easiest race of my life.
It was one of those perfect races. You will have one this month. Enjoy!
Thursday, 9 May 2019-warm up, 2x 4x400m, 400m jog, first set of 400m at mile pace, 200m jog, second set of 400m at 800m pace, cooldown
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Week 18, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 8 x 200m, 200m jog, good effort, cool down
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 2x 4x400m, 400m jog, first set of 400m at mile pace, 200m jog, second set of 400m at 800m pace, cooldown
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown