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2011 Race schedule/Results
1/8 - Quicker Quaker 5K - 17:53 - 21st
2/19 - Moab Red Hot 50K - 4:59:54 - 13th
4/30 - Kohl Elementary 5K - 17:26 - 9th
6/26 - Logan Peak Trail Run (28)
8/21 - Quest for Kings peak Marathon
11/12 - Solo Free Fall Marathon
My Daily Training Log/Blog-
Tag Archives: 5K Training
5K Training and Merry Christmas!
Merry Christmas! I wish anyone reading this a splendid weekend with family and friends.
We certainly aren’t experiencing the summer weather Christmas we had last year in Boulder. I like having snow on Christmas though, it feels cooler.
On the running note, lately I’ve been doing a 5K training block. Which has been enjoyable. But I have definitely felt the challenge of getting the speed work incorporated back in. I’m not at the place where doing 70 second quarters feels all that doable like I was last summer.
But I set a goal of doing a 16:30 5K sometime and so have been gearing my training around that.
Here are my workouts for the past few weeks since the Turkey Day 5K.
- week 1: I took a week of just easy running, 56 miles and no workouts.
- week 2: 65 miles
- workout 1: 5 miles easy, 13 x 400 m – between 78-76 on each, with 50-55 sec active recovery, 2 miles easy
- workout 2: 4 miles easy, 4 mile tempo in 23:53, 4.5 miles easy
- week 3: 46 miles – lower mileage, went skiing instead of running on Sat. Still had 1 good workout though.
- workout 1: 6 x 1/2 mile, plus 2 x 600m – 2:35, 2:36, 2:38, 2:38, 2:40, 2:40 for the 800′s. Hit the splits really evenly considering the last 3 were up hill. Felt good. Did the workout with Schlarb on the bike path, great to have some fast company for a workout for a change. It helped a lot.
- This week: Will end with about 65 miles after a two hour run tomorrow.
- workout 1: 4 miles easy, 2 miles @6:50 pace up hill, 1 mile easy, 3 miles @6:15 ish pace. 2 miles easy. Not feeling amazing today, was going to do a 6 mile tempo, but that’s what I had in me.
- workout 2: Snow dump Thursday = Treadmill intervals! 4 miles easy, 5 x 1000 M in 3:20 (5:21/mile – goal 5K pace) with 2 min rest, 2 miles easy. Lost 4 pounds of sweat in 10 miles of running – 1 hr 11 min total.
Who else is psyched for Christmas? My kids are 3, 5, and 7.5 and it would be impossible not to be psyched about it with them around. I think I may be more stoked than them, just to be able to soak in their joy.