Everything has been going really well since my 5K race last Saturday. After three easy days post-race, I did a really good tempo/faster pace combo workout that I borrowed from local speedster Tim Budic. The idea is to get in a tempo at about 30 seconds give or take slower than current 5K race fitness, then jog an easy mile before doing a hard mile. I decided to do this on the track at Rocky River High School so I could carefully monitor my pace (i.e. make sure I wasn't going too fast for the tempo portion). I did 5 miles on the track in 30:36 feeling really smooth. My splits were 6:13, 6:07, 6:07, 6:06 and 6:03. Pretty much exactly 30 seconds per mile slower than my 5K race four days prior. After taking an easy mile jog (within 2 laps I was feeling pretty good again) I threw off my t-shirt (hey it was like 60F!) and hit the mile perfect going 85, 85, 84, 83 for a 5:37. This workout has me feeling really good about the Meteor 10K in Dearborn on April 10. With the hay pretty much in the barn after that workout, I did an easy 1:45 trail run (maybe 13.5 miles?) on Saturday and Tuesday I plan on doing a tempo workout that Pete Magill had me do last year, which I really liked. 6-8 sets of 800 @ tempo, 200 jog, 200 hard, 400 jog. The tempos will be really easy and the 200s will provide some turnover without overdoing it.
Cork Rock – 2FM radio documentary
1 week ago