View Workout (Debra Hancock)

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Easy

March 9, 2019 (Morning)

Exercise Type: Run

Comments:
Ok my friend.... you’ve come a long way since December speed wise.
Just look what you did last weekend untapered and unprepared.
Your Thursday sessions at track have been faster then ever.
7 min tempos. Sub 7 miles. Sub 6 intervals!
Even your long runs have been at a good clip.
You are fit and faster than ever.

With all that said. Do not worry about beating anyone at this race. I want you to run your own race.
We know this course.
Not you, me or anyone will ever negative split it. So let’s stay comfortable the first mike but let’s also take advantage of the downhill slope. I think you can run anywhere between 7:10 and 7:20 and feel pretty comfortable.

This is a 5k. It will hurt. But no different hurt than when you did hills on Monday or what you usually do at the track.

Take mike 2 to push up and pass other runners. Remind yourself that you ran 26 miles at a fast pace. You surely can handle 3 mentally. Use the 2nd half of mile 2 to catch your breath but let your legs go with it. Save any time you can to clock a descent 2 Nd mike.
The 3 rd mile is hard. We know this. Get up the steep one as best you can and then that last half mike use your arms and lift knees high to finish strong.

As far as St. paddy’s , I think you are fit enough to run very well 2 weeks in a row. So no need to hold back.
Stay comfortable for as long as you can but when things start to hurt and you don’t think you can go any faster, remember you can!!!