Every day, 2 sets of core:
Quadruped SL HE x10
Monday – Day 1 Strength Train + Short Speed
1 leg squat x6
12×150 meters w/ 3 min recovery. The heat even made these feel a little slower than usual. Average 19-20 seconds.
Tuesday – Recovery Run
34×200 meters w/ same rest as work time. Averaged 38-40 seconds per 200. Pre race day run!
Tamaques park on dirt path.
Wednesday – Westfield 5k – Pizza Run
Having planned on racing the mile last night and having it cancelled left me feeling pretty confident in racing the 5k because I would be more rested.
The race goes off and I always forget about a pretty long climb in the first mile. I got through it and got to mile 1 around 5:26. I continued to move up in place for mile 2 which consisted of a decent amount of rolling hills. The two mile split was 11:09 so I was excited at this point knowing the last 800 was downhill.
Getting to that downhill was great – there were a handful of people who recognized me and yelled my name in that final stretch and I believe I moved up 2-3 more places to finish in a time of 17:17 – 13th overall – 1st for age group. Awesome!
Next on the agenda: Montclair 1 mile road race, Harlem 5k, and the 5th avenue NYC road mile. Looking forward to these !
Thursday – Day 2 Strength Train
1 leg medicine ball reach x6
Half kneeling OH press x10 w/ 30 lbs
Friday – Recovery Run
34x200m w/ same recovery as work. 38-40 seconds.
Tamaques Park on dirt path.
Saturday – Long Speed
5×400 meters w/ 5 min rest.
Did this speed workout on the ALJ track.
It was hot but 5 minutes was good recovery.
First time in this workout running 61 seconds – and 2 of them! When will I break 60? I wonder!
Sunday – Steady State
70 minutes at Watchung Reservation. A really good relaxing run in one of my favorite places.
The heat this week was rough and it lead the the NYRR cancelling the Icahn Stadium track meet Tuesday night. I think it ending up working out though since I probably would not have ran as well in the 5k had I raced the night before!