Sunday, August 5, 2012

Training Tidbits and 5K plans

It's hard to put into words how good it felt to be in racing shoes again recently.

I wasn't 100% sure until after last week that my leg was really ready to go hard again. The day after the race, my leg actually felt better than it did before--but I did end up with some slight DOMS in my hamstrings. Oh, how I have missed that subtle reminder that running is fun!


I have kicked off some 5k training with the hopes of bringing down my PR and ...who knows how far. I don't have a number in my head right now. I just want to give it my best and see where it all leads. (Maybe I won't beat my PR, but I will have fun trying for a few months!) The beauty of the 5k is that you can race over and over again in fairly short succession, using the races as speed work, and keeping the lessons fresh for the next try. A week later I am mentally ready for another shot. With the marathon, it might take me a year to be mentally ready.

Here's a look over a few months of training. I am excited to see some purple! You can be sure there will be plenty of green and a bit more pink.
Increasing my VO2Max is going to be the main focus for the next 10-14 weeks, as it is absolutely vital to race the 5k well. I always find charts like the one below useful- it's nice to see things laid out in simple format. Pfitzinger is a student of Daniels- whose training I used for the 10k last summer.


Priorities for 5k training,
In order of importance during the schedule

Preschedule
First 6 weeks
Last 6 weeks
Basic Speed
4
4
3
Vo2 max
3
1
1
Lactate Threshold
2
2
2
Pure endurance
1
3
4
(Pete Pfitzinger & Scott Douglas, Road Racing for Serious Runners)

 Daniels workouts are demanding, with the lower mileage I am running this summer, it would require me to shorten each workout in his plan. So I will most likely use workouts that look more like this one- plenty of challenge, but not enough to tip the tables on me (hopefully!). Special thanks to a friend who sent me the book. :)

The first week finished looking like this:
  • 7/29 rest day (after race)
  • 7/30 Long (easy) 12 miles @ 8:36
  • 7/31 Recovery 4 miles @ 9:13 (DOMS/heat)
  • 8/1 Interval 5.3 miles 5x800@ 6:29 pace, recoveries of 3 minutes jogging, missed the 6th interval- ran out of time
  • 8/1 PM recovery 3.5 miles @ 8:57 
  • 8/2 Trail run - turned  to hike...10.4 miles@ 11:30 pace. (this deserves a post of its own)
  • 8/3 Rest/ recovery from trail run
  • 8/4 Recovery 5.1 @ 9:08 pace- DOMS again, 90+ degrees
***
While I was running yesterday, my boys got a very special visit with my dad. Here's what they were up to:



The littlest didn't actually get to fly, but the other two did! A great activity for a day that topped out at 101F. :D

17 comments:

  1. I love how you keep track of your training so well. What program do you use- garmin, etc? I use Garmin, but haven't played around with it enough to see all the neat things it can do. I think you could run a couple of awesome 5Ks this fall and probably run a sub 19:00. That is my goal for someday.

    ReplyDelete
  2. Good luck with 5K training! That's actually what I love about 5K's that there's not a long recovery time.

    ReplyDelete
  3. 101 degrees in Oregon? Yikes! I's been so hot this summer in Colorado...I don't like winter at all but I'm starting to think it's better than this crazy stuff.

    How fun your little guys (except the youngest) got to fly with your dad! My son has wanted to be a pilot since he was 4....he's 17 now and still hasn't waned from that (though band would be a high 2nd, if only you can make a living off of it!).

    I'm excited for your 5k training! I think you're going to do great and have a blast in the meantime - perfect!

    ReplyDelete
  4. Again - wow.

    The smiles in the pics say it all.

    Best of luck with the 5k plan/training. That is one distance that I have the most trouble with. :)

    The weather is nuts-o everywhere. Take care and Godspeed.

    ReplyDelete
  5. That chart is so helpful, to see the VO2 max and lactate threshold workouts laid out like that. The plan looks great- hope it works for you! I want to work on my 5k race eventually too, but am not sure my shin is there yet... and I might work more on the half distance for this fall, and speed later.

    ReplyDelete
  6. It is no joke about taking so much longer to mentally prepare for another marathon. I can't even wrap my head around the thought of a half at this point. I know I want to do another but at this point 5ks sound pretty great! Good luck with your training and getting your shiny new PR!

    ReplyDelete
  7. Your getting a taste of our Minnesota summer over there in Oregon!!! HOT!

    Love to hear your excitement about the 5K!!! This is a great distance for you! I have no doubt you could crush your already very respectable PR here!!! Can't wait to see what you will do with this specific training!!

    LOVE the pics of your boys! How COOL. Now, Max would give up a day of Northern Pike fishing in the river for that!!!

    ReplyDelete
  8. Love the pics! What a special treat for the kids!

    5K's are awesome because you can use them as workouts too! Your training plans look great. I can't seem actually follow any sort of schedule. I tell myself it's because my life is so planned from day to day, that I need running to be more "fly by the seat of my pants." That's what I tell myself... ;) Can't wait to see how the 5K's treat you. (I'd be terrified to run one right now.)

    ReplyDelete
  9. Oh, love the pics! Your boys are adorable and what a treat for them!
    Raina, I always say how amazing you are at training yourself. Like Jenn said, I think the 5K is your distance and I can't wait to see the summer/fall of the PRs! XO

    ReplyDelete
  10. P.S. Glad you liked the book. You need to come visit. I have way too many running books:)

    ReplyDelete
  11. What a great experience for your boys! They look so excited. :)

    I'm excited to see what the rest of the summer holds for you. I learn so much every time I read your posts...a big part of what I learn is how much I have to learn, but that's a good lesson, too. Best of luck with your plan!

    ReplyDelete
  12. Can't wait to hear how your training pays off!!

    ReplyDelete
  13. Looks very organized and practical. Taking the day off after a race? Smart Lady. I think I will follow suit:)

    ReplyDelete
  14. Love the pictures of your boys in the airplane! They might just grow up and be pilots. :) When it's in your blood, it's in your blood. I can't imagine my husband doing anything else.

    Excited to hear about your 5K plans. I'm itching to race again, but my husband's schedule is making that pretty challenging. ((sigh))

    ReplyDelete
  15. What a detailed training plan-love it! Your boys are sweet as well =)

    ReplyDelete
  16. While those little planes make me nervous, I think it is so cool they got to check them out! How exciting!!

    ReplyDelete
  17. It was so interesting reading this post today after racing my first 5k. I'm fascinated by how you plan out your training. I think I'm finally getting to the point with my own training schedules that I can tinker with them to fit my objectives (previously I would just follow each workout.) Being new to the 5k, I'm intrigued by the high weekly mileage (i.e. 40 or 50 miles) runners log to train for them. I'll enjoy following your progress/successes.

    ReplyDelete


Please comment! I love hearing from you!!! ♥