I’ve been trying the rotation that you listed for the 17 flat 5k masters guy with reduced overall volume and more fitting times, but I really struggled yesterday on my hard run.
This is what I’m trying to implement:
Day 1: 8-9 miles slow (8:30 per mile)
Day 2: 1 mile easy, 25 minutes moderate (6:55 per mile), 1 mile easy
Day 3: 1 mile easy, 6 x 800 at CV pace, with 60 sec jogs, 4 x 100 quick, 1 mile easy
After 25 minutes of moderate work two days ago, my CV workout the next day really was not good, and I felt like I was pushing too hard overall, and my legs felt like they were made of Jello. I cut the workout short, stopping at five repeats instead of six, and the times were 3:04, 3:05, 3:04, 3:06, 3:08. The more telling story was how much more I had to push as this simple workout transpired. I’ve run 18:24 a few times this year, and ran one 18:01 on a day when everything clicked, but have struggled since. I really want to be able to reap benefits from the 3-day rotation.
I attempted to run a 5k this past weekend, and the goal was to run under 18 minutes. I hit the first mile way too fast (5:40) and immediately felt over-extended, so I told myself that I would go hard to the two mile marker, then just jog it in. I hit two miles at a measly 11:38….so I was pushing and couldn’t go much faster than 5:58, which is sad.
Sunday was 10 easy, Monday was 5 easy, Tuesday was the moderate 25 minutes at 6:55 pace, referenced above, and Wednesday was the pathetic CV workout. I’m slated for 8-9 miles this evening.
At this point, I can do one of two things:
A) Race myself into shape and forget about how pathetically I’m currently running
B) Train until I feel strong enough to run decent race times
I love this time of year and was looking forward to running fast this fall, but for some reason I just can’t get back into it. I literally could go to a race each weekend and time-trial myself back if I thought that it'd help. I am willing to put in the miles/work (and do!!)…that’s not the problem…I’m not sure what is. PR is 17 flat, and I once got there in 4 months time after having been stuck at 17:35 for 2+ years. I would like to see 16:xx on the clock one day. Can you help me?
Last edited by mathwiz1 on Thu Oct 30, 2008 4:34 pm, edited 1 time in total.