Week 6/16:
It is time to figure out some pacing if you haven't already. This week's stamina run will be the 10k (6.2mi) time trial (TT). As before, a TT should be an affair to be slightly nervous about. It should be done at a pace you are able to sustain for the entire distance with very little drop-off. You should not be redlining, but you should be damn close! I would use the two intervals this week to figure out a pacing strategy for the TT. It is likely you have a previous 5k best. If this is a recent time, you can attempt to hold that pace or 90% of it for the 10k. Feel it out with the intervals!
Also, make note that we are only hitting the gym twice this week. If you want to sneak a third in, I suggest not doing Friday. We are box squatting volume and doing Isabel on Friday. You can always make it up on a Saturday next week, or if you ask nicely a coach may let you do it early this week.
CF 2x this week - earlier in the week the better
Interval 1:8x400m with 1:1 rest - should be thoroughly warmed up before beginning, each run should be RACE PACE
Interval 2: 4x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be RACE PACE
Stamina:10k TT - you will need to warm up more before this one since it should not be a casual run, come out at race pace and hold it...
I will spend this week bringing some resources together on nutrition and nutrient timing as well as technique help.
Grant,
ReplyDeleteWhen you say Race Pace on the interval work I take that as being slower than previous interval runs. Is this correct?
Yes. Race pace is what you plan on running your particular race at. Other interval times will mostly be either 90% or all out.
ReplyDeleteA frigid 4 X 800 m
ReplyDelete1- 3:41
2- 4:05
3- 3:50
4- 3:46
Grant, question about Friday at CFKT.... I have to travel for work the rest of the week and the only day I'll be able to get my second WOD in will be Friday. I'll then have to do the 10K on Saturday before leaving Sunday morning for another work trip. That being said, any substitutions/modifications for the strength and/or WOD on Friday?
Lastly, I did some googling and found a great upper IT band stretch. If anyone else is having problems with that the stretch can be seen at: http://www.rice.edu/~jenky/sports/piri.2.html
8x400m at 27 degrees. Brrr.
ReplyDelete1) 1:45
2) 1:38
3) 1:40
4) 1:45
5) 1:42
6) 1:47
7) 1:40
8) 1:35
I failed to go race pace. This was more 80-90% sprints. My bad.
I was chasing Andy around the track, so I blame him...
ReplyDelete1) 1:46.1
2) 1:43.6
3) 1:41.5
4) 1:39.9
5) 1:41.1
6) 1:36.7
7) 1:40.3
8) 1:36.6
http://connect.garmin.com/activity/265199286
4x800m Felt good today until I started running. Legs turned to lead.
ReplyDelete1) 4:10
2) 4:16
3) 4:16
4) 4:15
Totalled 5.05 miles
http://connect.garmin.com/activity/265264711
Got my intervals in this morning.
ReplyDelete1) 3:43
2) 3:36
3) 3:59
4) 3:45
http://connect.garmin.com/activity/265498627
6.5 miles this afternoon....56:24...two minutes faster than last week.
ReplyDeleteI attribute the new found speed to being "fresh" after sitting on my couch all day yesterday with the storm..haha
The bar has been set. I'll be throwing down tomorrow. I'm gunning for you Jim.
DeleteAwesome!
DeleteInaugural Summer Rose 10K
ReplyDelete50:35
1) 8:12
2) 8:07
3) 8:08
4) 8:14
5) 8:05
6) 8:12
7) 1:34
New 10K PR by 2:00
Another PR!
DeleteNice work, Andy!
Deletethat is really awesome, Andy. you're a beast!
DeleteTT = 56:52 at the Asheville Hot Chocolate 10k :)
ReplyDelete