Wednesday, May 21, 2014

5 Weeks until the USA Track Champs

Each workout is feeling better as I start to round into track form. After putting together 500 meter repeats at goal 5km pace, I'm becoming confident that I'll be competitive at the USA 10,000 meter Championships in Sacramento in 5 weeks, and I'll be ready for a big 5,000 meter PR in Heusden come the middle of July. My 5km PR is one of my weakest at 13:32, and I know it's ready for a big drop this year. This short track season is exactly what my mind and body needed in between marathon build-ups.

It's amazing how quickly the body can adjust from marathon fitness to track fitness. During the height of my marathon training I struggled to run 32 seconds for 200 meters on the track, and just yesterday I was doing my last mile repeat at a quicker pace. The first few weeks felt incredibly rusty, but the legs are now catching up to my brain. Dropping the volume by 15% makes all the difference. It's hard to believe I'll be hammering out a mile at the Portland Track Festival in just 3 and a half weeks. The great performances at Payton Jordan, Oxy, and the NCAA conference meets have me jacked up. The next two weeks will have some higher intensity workouts, and I'll throw them up on the blog as I get through them.

I'm sure you'll be happy to know that I have managed to avoid jury duty once again. After deferring it due to London, they sent me another summons while I was away in Europe for today, May 21st. A letter from myself, and Jesse Williams at Brooks, will hopefully have them off my back until after the 2016 Olympics. The training can continue uninterrupted. Thanks again for reading, and feel free to follow me here on twitter for more updates.

Week 4 AM PM Strength/Drills Mileage
Monday 12.5 5.5 + 6x150 in spikes 40 minutes 18

Tuesday 7 10 x 500 w/100 meter jog recovery (78-80)

Wednesday travel from Prague to Portland 14 40 minutes 14

Thursday 11.5+drills and 6 x 150 in spikes 5.5

Friday 10 mile tempo @ 4:59 off

Saturday 8 9

Sunday 19 easy
40 minutes 19



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