This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.
The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.
My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold. I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).
The interval data: a satisfying set of oxygen-sucking saw blades.
This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.
My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to 7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.
Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.
At least every week I try to incorporate some sort of trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)
Today I ran about 8 miles on this "trail", which was s l o w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!
In general, it feels good to be running strong again.
I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure and the climb.
What does your track look like?
Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.