View Workout (Erika Corley)

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Gaspirilla 15k

February 25, 2017 (Morning)

Exercise Type: Run

Comments:
Ok so I seriously do not want you to put too much pressure on yourself with this race. At the same time, I think it is a great opportunity to take advantage of an odd distance and get some real quality work in!
You do have to keep in mind that just within the last 6 weeks, you have run a half marathon PR on hills and did manage to get a couple longer runs in after that with some good speed stuff mixed in, so we are in a good place still. Not 100% goal race ready but still in a good place!!

So keeping all that in mind, I think if the weather permits, you are fit enough to go out in the low to mid 12's for the first 5k.
I would do this by running 5 min runs with 30 sec. walks. This should leave you in a pretty good place to be able to tackle the 2nd two 5ks of the race.
After first 5k, assess where you are at and how you are feeling.

If and only if that low 12 pace feels good, then let's take some chances and pick it up a bit for the 2nd 5k of race.
A LOT will depend on wind. You may pick up the effort and the times don't show bc of the wind or vice versa. So if you hit a high 13 mile don't stress. But if you hit a sub 12 mile at anytime don't stress. Running off the bay with the wind is bound to leave you with some rollercoaster splits!

But the idea is still the same... increase effort after 1st 5k and try to pick off all the stupid people that went out way faster than they should have. If you increase your efforts/pace on the run portions, I think we can stick to a 5 min run portion with a 45 second walk.

For the last 5k of race, I'm just gonna say to dig deep.
Do what you can to maintain pace or finish strong. You assess how you are feeling and how much you can run. You may be able to pull off a 6 or 7 min run and then take a 1 min break. But I want that last 5k to feel free with no limits!!
You may have a slower mile mixed in but that does not mean you can't come back and run faster for the next one.
You might as well push the envelope and use this as a great workout bc you will have plenty of time to recover after this one.


Again I want to reiterate; there really is no high pressure bc we have a much bigger plan ahead and really we are dealing with
A 15k; a very uncommon distance !!..
I think you can run very well and use this race as a great stepping stone for the next goal race!!

Lmk if you have any questions!!