Week 15 Completed, are we ready to race?

 As I right this I'm feeling a bit burnt out and I need a couple of day break that I'm going to get.  I'll take Monday off from running and possibly go running on Tuesday but we will see.  But lets recap last week!

On Monday of last week it was the hardest workout we've had so far.  It was 10x2 minutes with a 1 minute break in between.  This was supposed to be 400 meter repeats but since I don't have access to a track I did the 2 minutes (which is close to what I think my 400 meter time would be...it's a bit more 2:20 I think).  We did these in the 305 to 320 watt range (CP is 306).  It's been a few days so it doesn't seem as bad now but at the time I think I was starting to feel some pukiness coming on. Thankfully I didn't.  

Wednesday was supposed to be a tempo run but because I was still feeling it (tired) from Monday's workout I just did an easy run.  Also this was my first run with my new Topo Cyclone 2 shoes (may do a review on these).  

Friday I did the tempo that I was originally planning on doing Wednesday.  I thought this would be easier than it felt but again...we got it done.  

Saturday was a "longer" easy run and it felt good.  So I think that's good.  

As I mentioned above I'm going to not run on Monday as I feel like I need that break.  The plan I've been following the last couple of weeks has about 5 400 meter repeats so that the legs don't forget what it's like (they are calling it a nervous system adaptation).  I'm really debating on whether I should do that or not. Right now I'm leaning towards not.  The main reason is that I need to get that drive/desire to run back.  On these 4th weeks when I go back I'm ready to run on the following Wednesday.  This week I think I'll run on Tuesday, bike to work on Wednesday, and then do a short run on Thursday and then let it rip on Saturday!

Speaking of Saturday it's time to put down some goals.  I know I won't be setting a new 5K PR but I do feel like with some more specific training I could get there. 

  • A Goal - Below 27:30.  I really feel like the Stryd Race calculator for me is off.  But I'm not 100% sure.  I think my CP is a bit higher than the 306 it is currently set at.  I also feel like 27:30 is a bit conservative and I might be able to go sub 27!
  • B Goal - Hit the Stryd race calculator goal of 28:06 (this changes based on what the weather is like!). 
  • C Goal - Have fun.  This really shouldn't be the C goal but should be the overall goal.  Usually when I race I feel like shit afterwards cause I didn't hit my time or someone I know beats me.  I just want to be happy and celebrate the work I've put in to get here!  This is something I've really picked up from listening to the SWAP Podcast.  If you haven't listened to it I'd recommend giving it a listen.  

Hopefully next week I'll have a great race report!

Happy running!

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