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
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...
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?
ReplyDelete5ks are super fun and a great way to put that speedwork to good use :)
DeleteCowabunga 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! :)
ReplyDeleteWoohoo, you can totally do this!! 5k's are a totally different beast than the marathon. It will be fun to train for something different!
ReplyDeleteThanks! 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 :)
DeleteI 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 !!
ReplyDeleteI 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!
ReplyDeleteOh good! Now I know who won the game! LOL. I had been wondering.
ReplyDeleteThis 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!