I have fallen off the face of the planet obviously.
- I found a great job.
- I have moved back to school to live in our apartment and work.
- The apartment does not have internet.
- Therefore Sam cannot blog.
- Hopefully we can get internet set up within the next few days!
I’ll just break down my week’s training real quickly.
- Monday: off day
- Tuesday: 4.75 miles. (15 minute hill workout – 1.75 miles done)
- Wednesday: 6 mile mid week long run in 48:13 @ 8:02 pace
- Thursday: 5 mile run in 40:31 @ 8:06 pace
- Friday: 5 mile run in 40:00 @ 8:00 pace
- Saturday: unscheduled off day. Got home too late from helping clean up our house.
- Sunday: 7 mile long run in 55:30 @ 7:55 pace
Yesterday I ran the Macklind Mile for the 4th of July. I ran this race last year and you can see that recap here.
Going into the race, I didn’t even expect to PR since I have only been training for a few weeks and haven’t really done much speed work. But I love this race and it’s a fun time. I did have hopes to break 5:40 but would be content with breaking 5:50 to PR.
I am a long distance girl and only really know how to pace myself for long runs so the mile was a bit hard for me. I held back too much and had a lot left at the end but not another gear to switch to. My second quarter I held back too much thinking I didn’t want to die like last year. Well I’m in better shape than I think.
I ended up with a chip time of 5:41.0 so I was definitely content with that time at this point in the off season!
I finished 3rd in my age group of 20-24 and 11th woman overall out of 302.
After my race I had to do a workout because normally our workouts are tuesday and this week was a 3 mile progressive tempo. However since I raced on Monday, coach told me to just do a 15 minute fartlek after my race.
So after I watched the Elite Wave, Alex ran my fartlek with me. It was 2 minutes on, 1 minute off. So 2 minutes fast and 1 minute slower. If you’ve done a fartlek then you know that you keep this cycle until you’ve reached your time limit.
I was pretty shocked at how fast my on’s were. Especially after just racing. I hit 6:40 pace twice and a 6:45/6:50ish pace for a few others. The rest were at the beginning and around 7:15ish pace. My legs were still a bit jelly at the beginning.
Overall I had a great day! Pretty pumped for cross country, knowing that I am in shape for a 5:41 mile currently. That makes sub 6:30 pace for a 5k sound pretty obtainable. We’ll see though!
Not sure when I will be able to blog again, but I will once I get internet! Promise!
Q: Did you run a 4th of July Race?
Q: If not, what did you do on the 4th?