- run 6.66 km in 32:22
pace really all over the place, felt fast at the beginning but was only going at 4:37-4:40 for the first 2 km. either there's something goofy with my watch (please god no) or RPE was just way higher today than normal. this felt hard but was actually slower than monday. and apparently i hit 5 km in 24:07? weird.
- stretch
weird. i bet your watch is good though. just a down day that felt faster, stale life.
yeah on reflection i'm sure that's true. just died after the second km.
i need to build up mileage by a lot, more aggressively than i have been. reposting my original plan from october, with the part i'm currently supposed to be on in bold:
TENTATIVE PLAN SUBJECT TO CHANGE AFTER I COME DOWN FROM THE EXTREME TRAINING ITCH I AM CURRENTLY EXPERIENCING:
GOAL 1: sub-23:00 5k by 21 december
GOAL 2: sub-21:00 5k by 21 february
GOAL 3: sub-20:00 5k by 21 april
GOAL 4: run in the khunjerab pass 10k next summer (http://www.irunforsmile.com/khunjeravpassmarathon/)
currently i'm running 10-15km/week and can comfortably run under 25:00 on the track. first order of business is to continue building an aerobic base.
plan to meet GOAL 1 will be as follows:
- build up weekly distance to 25km/week, 4-5 days running/week
- one day/week of 500m tempo practice at 4:30/km pace (e.g. 500m x 6 in 2:15 with 90s rest)
- yoga/HIIT/gymnastics 1-2 days/week (continue rehabbing shoulder)
- test right before vacation
if my brother gets his visa a few days of that will be replaced by some high-ish altitude hiking. will probably not train much while home for the holidays, apart from long walks.
then, plan to meet GOAL 2 will be as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
plan to meet GOAL 3 will be as follows:
- build weekly distance to 50km/week
- one day/week of 1km tempo at 3:58/km pace
- one day/week of 500m tempo at 3:48/km pace
- yoga/HIIT/gymnastics 1-2 days/week
- test
plan to meet GOAL 4 will be as follows:
- suffer. the khunjerab pass is at 4,700 meters/15,400 feet. i was there in august and even just walking around made me a little lightheaded. the marathon, which i won't attempt, gains 2300m. not sure how much gain on the 10k. in any case the point will be to finish.
that still seems pretty good. i'm not sure i'll get to sub-21 by next month but it's still a worthwhile goal. so: building up mileage and building up tempo practice are both important, in that order. i don't have any big trips coming up that i know of, so here's a schedule that i should be able to stick to:
sunday
- 10+ km easy run, ~5:00
monday
- gymnastics/yoga/cross training
tuesday (7 km total)
- 2 km warm up
- 3 x 1 km tempo in <4:12, 500m slow jog recovery
- 1 km cool down
wednesday
- 7+ km run
thursday
- 7+ km run
friday
- rest
saturday (6.5 km total)
- 2 km warm up
- 5 x 500m tempo in <4:12, 250m slow jog recovery
- 1 km cool down
that gives a total weekly distance of 37.5 km. will add distance to the runs and intervals to the tempo workouts as body feels ready, to get to 40+.
still not going to fuss too much about pace on the non-tempo days. the runs should feel like runs, and the long run should feel easy. otherwise will allow pace to set itself based on how i'm feeling that day.
EDIT: torn now between wanting to work in some power/speed endurance one day per week and wanting to continue just patiently building the aerobic base and teaching body the correct target pace. thoughts welcome about how to strike that balance.
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