Monday: 4 miles on the lakefront with CB
Tuesday: 6 miles avg 7:07. 1 mile WU w/ strides..... 1 mile @ 6:22, half mile recovery, 2x 800's @ 6:10 (quarter mile recovery) 4x 400's @ 6:00, last @ 5:52, (200 recovery) CD. Felt springy & light.
Wednesday: 4 miles recovery + 4 cycle miles
Thursday: 3 miles + strides
Friday: REST aka Be in a plane for 5 hours aka walk all over Vancouver
Saturday: St Patrick's 5k {vancouver} 21:13 PR!!
Sunday: 7.9 miles along the sea wall
![](https://farm9.staticflickr.com/8733/16848605095_bfd8f8b984_b.jpg)
Highlights:
Definitely running outside with CB after work on Monday. It was so freaking gorgeous outside.
![](https://farm9.staticflickr.com/8578/16848608155_e1d5e2db67_b.jpg)
I was happy to hit some fantastic paces in my last speed sesh before the 5k. This got me thinking that a 5k PR was imminent- by how much I wasn't sure. I knew the race would have hills, but more important, I knew I'd feel like shit because of the flight. (Historical data)
I was really happy to hit a 17 second PR in the race. Like super happy considering everything. I know that if I don't fly across the country and go out drinking the night before that I could easily run {conservatively} 30-45 seconds faster- especially on a flat course.
I'll have to wait a few more weeks to test out a 5k in "perfect" conditions because I'm running the Shamrock Shuffle 8k in less than 2 weeks. I know my PR there will fall too.
![](https://farm8.staticflickr.com/7618/16662484109_81840899a5_b.jpg)
I thought it was really cool the race sold the shirts separate from the entries. I haven't seen this done in Chicago. I think registration was around $20 for the race. The shirt was $20 also. I just wanted the shirt as a memento (before I realized I would get a cool beer glass!) I like the idea of separate costs for the shirt and bib.
![](https://farm9.staticflickr.com/8599/16847477142_afa028f94e_b.jpg)
Cb was happy to see Fido for the first time in 2015!
![](https://farm8.staticflickr.com/7633/16226263074_c8ae53f1b2_b.jpg)
He was also happy to go on some more walks this week. Yay no more winter, yay!
This week I'm looking forward to getting back into a solid eating/running routine and upping my mileage little by little as the weather will allow me. I want to do 3-4 more speed sessions between now and next week before the shuffle.
Sub 20 is imminent...
-- Xaar
That is a cool race shirt. It would be nice if the Shamrock Shuffle also had a green shirt again, instead of the red and blue BOA corporate colors! Anyway, looking forward to seeing your 8k PR fall next Sunday! :)
ReplyDeleteThat is cool they sold it separate, I think there are a lot of cotton race shirts I would not have if I had that option more. The spring like weather is feeling so amazing, I could live with this all year.
ReplyDelete