View Workout (Debra Hancock)
(Untitled)
March 31, 2018 (Morning)
Exercise Type: Run
Comments:
Ok so I know we took a little break after the half and that is ok ! But also and something we have to keep in mind going into this race.
I do think that if we look at your build up to the half, you have to see that you were not just the fittest you’ve ever been for long distance, but shorter work too!
You had several workouts in feb. that were at 5k race pace, many clinics in January, February and this last one in March to show you are breaking barriers in every distance not just long stuff.
So the fitness is there, and will be even stronger after we get a few weeks of consistent training coming off the break.
I totally think you can go out the first mile around 7:15 and feel relatively comfortable.
I’m not sure about the course, but as usual I don’t want you to get in over your head.
Once you get to 1.5 miles and are running steady but in control , I want you to throw a subtly faster 1 or 2 min type surge in there. Pick up pace and really try to catch up or pass someone ahead of you. .
Back down to regular race pace after the surge and see if you can’t make mile 2 as fast or at least as strong of an effort as the first. I think this mile can be faster than 7:15 if it’s not too hilly or windy.
Keep in mind, you have run 13.1 miles at 8:14 pace.
You can certainly run 3 at 7:15 pace on a good day.
Of course it’s faster and will hurt in a different way than the long distance, but it’s definiteky shorter!
Expect the pain but know it’s nothibg different than training bd I think you can keep that 3rd mile in the low 7’s.
Hoping for descent weather, but like I said in text, this is the first of many 5ks for the season so allow yourself to get back into it without expecting too too much!!