Tuesday, March 3, 2015

Less than 2 weeks to the Gate River Run US 15km Champs: Last week's training

We are down to less than two weeks to the Gate River Run US 15km Championships in Jacksonville, so it's time to start bringing the volume down a bit. My coach, Dave Smith, and I decided to keep the volume a bit lower following the US XC Championships and focus a bit more on quality workouts. I have a huge base under me from the fall marathon training block, and the winter prep season, so now is a good time to back off the mileage just slightly. After a few weeks of mostly strength-based workouts following the XC Champs, I was looking forward to getting on the track for a 10 x 500 meter workout last Tuesday. While the workouts have been going well, I wasn't sure how I'd feel getting after it at 5km pace and below. I surprised myself. I ended up averaging 78.5 on 40 seconds rest (100 meter jog). The first half of the workout stayed in the 79 low range before gradually moving down and eventually closing the final rep in 75. It was a near perfect day in terms of weather for a workout, so I'm glad my legs were feeling up to taking advantage of it. With very little track work preceding this workout, I am very pleased to have felt as sharp as I did. Combined with all the tempo and long interval sessions, I am confident heading into Gate River and the IAAF World Cross Country Championships at the end of the month.

Unfortunately the Saturday workout did not go as well as I had hoped. After having a solid 10 x mile session the week before, I was looking forward to getting a little more aggressive over 8 x mile. I went to Seattle for the weekend to hang out at the Brooks headquarters and to watch some college track (what a weekend for indoor track by the way!). This meant doing the mile workout in unfamiliar territory at Magneson Park. While the gravel loop at the park was excellent for intervals, it was very windy and packed with people on a beautiful Saturday afternoon. I was also feeling a little sluggish for some reason, so this all added up to a fairly sub-par workout. I haven't had a disappointing workout in months, so this is no big deal at all. I took the next couple of days easy, and now I'm feeling back to 100%, ready to nail a couple more workouts before resting for March 14th.

Feel free to check out last week's training below. Thanks again for reading and follow me here on Twitter for more updates.

Week 15 AM PM Strength/Drills Mileage
Monday 11 5 + drills and strides 40 minutes 16
Tuesday 5 10 x 500 meters w/40 seconds rest (100 meter jog), avg. 78.5 16
Wednesday 14 Off 50 minutes 14
Thursday 10+drills and strides 5 15
Friday 10.5 5 40 minutes 15.5
Saturday Off 8 x 1 mile w/90 seconds rest, avg. 4:52 15
Sunday 16 Off 16.5
TOTAL 108


1 comment:

  1. Very nice to have met you yesterday at the aquarium in Newport. You've always come across as a very genuine person. Looks like training is going well. Best of luck to you at the Gate River Run.

    Mark

    ReplyDelete