Monday, February 2, 2015

Week 1 of ?? 5k training

I started training for a race! Well, I don't have an actual race picked out yet, but I started following a training plan! I am registered for one race this year so far, but not really sure if it is a race or more of a fun run. But regardless, running in Europe for it will be fun.

I'm all in for seeing a 19:xx on the clock this year for a 5k. That would be a 1:30+ PR smashing my old PR from 2013 after multiple marathons and time off that year. Id love to hit this sub 20 in the spring, but know progress takes time. I need to awaken my speedy muscles again after all those long slow marathon miles.

I have a few advanced 5k plans I found online that I'm tweaking for whatever I feel- like slightly longer long runs. The good thing is that I'll also be totally prepared to smash my half marathon PR if I find one with perfect weather this spring. Yeah- no more registering for events way in advance to "save" a few $$$. I'd much rather have perfect weather and spend a few extra dollars than "save" money and not be able to hit a goal due to shitty weather (and be miserable in the extreme cold, wind, or heat). Luckily there's 5ks all the freaking time in Chicago, so when I feel ready to test these legs, i'll have many options.
Plus I'd much rather sleep in than go for a marathon training long run in sub freezing temps or hit up the treadmill for 17+ miles. Cb has the right idea.

Monday: 9 Miles stationary bike

Tuesday: 10 x 1 minute @ goal 5k pace. (6:26/mile) Warm up/cool down yada yada

Wednesday: Rest

Thursday: 5.5 Miles, 45:00

Friday: 3 mile tempo at 7:00/mile. COWABUNGA! with 1.3 mile cycle WU+ 1 mile running WU
              7 Miles cycled- aka cooldown

Saturday: 8.5 miles on the lakefront

Sunday: 2 miles run in the snow with CB, and a hilly 6 miles on the stationary bike.


When I ran on Saturday I saw some cool things- like some guys ice fishing in the harbor. I was wondering if they would be able to do it this year since it hasn't been as cold...
And a tree covered with ice near navy pier.
Sunday: CB and I ran around Grant Park for a bit- he had a blast running in the snow. The little rubber boots have given him a much better quality of life during the winter. I haven't seen him this happy in a long time!
We watched the Superbowl and were happy the Patriots won.
CB didn't seem to care all that much since he was too busy with his friends.

8 comments:

  1. You are speedy, lady! I both love and hate 5K's, but have signed up for a few simply because I've been loving speed work lately, so I figured, why not?

    ReplyDelete
    Replies
    1. 5ks are super fun and a great way to put that speedwork to good use :)

      Delete
  2. Cowabunga is right! Looks like maybe Tuesday session got your legs primed for your Thursday session? Anyway, you are in a great position to knock your PRs out of the park. Yes, choose to race when you want rather than choosing one in advance just to save a few bucks. If you want a 5k pacer let me know, Eric D. has expressed interest in a sub 20 pacer. However, by your interval times it looks like you could do it on your own! :)

    ReplyDelete
  3. Woohoo, you can totally do this!! 5k's are a totally different beast than the marathon. It will be fun to train for something different!

    ReplyDelete
    Replies
    1. Thanks! I'm excited to train for a 5k- something I haven't done in like 15 years when I was in high school cross country :) it will be refreshing to train for the polar opposite of a marathon :)

      Delete
  4. I always miss the good, intense weather when I'm there ! Looks like a good 5k plan and looking forward to seeing your progress to the sub 20 goal !!

    ReplyDelete
  5. I SOOO need to work on my speed! It seems I've been stuck in that regard the last couple years. You SOOOOO can do this, and I can't wait to hear all about your sub 20 5K!!!! YAHOOOOOOOOOOOOOOOOOOO!

    ReplyDelete
  6. Oh good! Now I know who won the game! LOL. I had been wondering.

    This is the yearrrrrrrrrr RAWRRRRRRRRRR!!!! Also, yes, there are a zillion 5Ks out here, so be choosy. I am not even signing up for my goal one until race day cause why push it if it's windy? It's already a hilly course! LOL. Anyway.

    I love it when the tree branches have the ice and snow combo! It's so pretty!

    ReplyDelete