Last Chance Training – Update 5
Posted by Sam on May 30, 2017
The Last Two Weeks
Since Swarthmore I’m on my own schedule doing my own workouts.
I hit ~50 miles for both of the last two weeks and have had some encouraging results the last week especially.
4 mile tempo
5:46, 5:45, 5:38, 5:35 feeling pretty relaxed the whole time. I didn’t look at my watch expect for mile splits, as I’m trying to “feel” tempo pace as opposed to hitting a prescribed pace. This was good.
6 x 400 with 400 jog followed by 4 x 200 with 200 jog.
Averaged 69.1 and 33.0. This was basically all out and I can’t remember the last time I did a speed workout that fast.
This workout isn’t actually that impressive, but I’m not a speed guy, and I want to stay in touch with mile pace as I think my 4:33 PR is attainable, so I was pretty happy with this.
My last three runs
I did the 4s & 2s on Friday, then felt great on Saturday, Sunday, and Monday.
I did 7 in 48:00 closing hard, 7 in 46:15 closing harder, then 8 yesterday in 52:30 closing in 12:00 for the last two miles feeling fantastic.
It’s unusual that I have this many days in a row feeling fresh. I’m either in great shape or going to feel horrible today.
Ursinus has an open meet on Friday, June 9 where I’m going to do the 5k in hopes for a fast time. If I was in 15:50 shape two weeks ago, I have to think that in another two weeks I’ll be in sub 15:40 shape (and actually closer to 15:30?).
It’s racing season. I’m in shape to race. This is the best time of year.
Filed under Running