I finally ran my second 5K of the year. I am going to have to do some serious racing to get 13 races in this year, but I think I can do it. I updated my schedule today. I actually have 14 planned for the year. I am not adding up all of those entry fees and mileage. Luckily, since I do all small, local races, the money always goes to a good cause.
Today I ran the Newman High School Friends & Family 5K. The race really did feel like family. Everyone was so friendly and it was a lot of fun. I ran the first two miles with a woman from the next town over. She races a lot and usually finishes slightly faster than I do, so I now know who I need to try to hang with if I see her again. It was fun chatting through the first couple of miles. It was an out and back course, and she knew most of the participants. She kept a steady pace and I died the last mile, so she finished a minute or so ahead of me. I also bumped into two current students and one past one, so it was fun to see them.
I did not P.R. today, nor am I happy with my time. I was doing okay the first two miles, but then I got really hot. It was only in the 70′s or low 80′s, but it was SO muggy and the last half-mile was in the sun, a bit uphill, into the wind. I am not sure if it’s not being used to the heat yet or the fact that I haven’t been training as hard of late, or both, but I finished in 27:30-something. Really that is ridiculous, because just a month ago I ran two minutes faster than that in cold weather with hills.
Despite my turtle run, I got this:
Do I have to tell you that I was the only runner in my age group? Oh good, I won’t. Nevermind that sentence.
I have a new plan, a more manageable one. I will be hitting the 5K’s hard this summer. A couple of my goal races are 5-milers or 2-milers, but they are mostly 5K’s. I am going to do the Run Like a Mother 5K Own It Plan.
According to the book, it’s best for experienced runners looking for PR’s who can already run 5 miles comfortably and have a base of at least 15-20 miles a week. I don’t think I should share the whole plan since it’s not online anywhere, but here is week 1, just to give you an idea:
Monday – easy 4 miles + 4 strides
Tuesday – easy 3 miles (optional)
Wednesday – cross train (AKA sit on the couch longer than normal)
Thursday – 1 mile warm-up, 4×400 at current 5K race pace w/ 400 recovery, 1 mile cool down
Friday – easy 3 miles
Saturday – long run: 5 miles
Sunday – rest
It’s a vigorous plan without being TOO much. I’m hoping it will be a nice balance between no plan at all and the too-time-consuming half-marathon plan. It has some optional workouts, which will be nice. It’s 10 weeks long with a goal 5K at the end, but I’ll just keep doing 5K’s throughout. We’ll see if my times improve! In order to do a 5K almost every week, I will replace the speed work or the tempo run (tempo runs are in other weeks) with a 5K. I’m also going to hit the trails at least once a week, maybe for my long runs. I’m definitely going to be flip-flopping a lot of days, but I think I can make a slightly modified plan work just perfectly.
Anyone else tried this plan? Anyone else race today?