Mt.SAC
Well am back from the Mt.Sac relays in Cali where I finally nailed a decent 5km. Have been
fit enough for a while but after tweeking training a little bit it finally came out. We had spent
indoors nailing track workouts thinking it was going to get me faster, when in reality all it did
was make me tired so we went back to some very basic stuff that I seem to run well off. For
3 weeks after indoors I ran 90miles a week with a basic longer race-pace track session once
week, Hills, and 2 long runs. We also introduced a couple of tempo runs which got me working
but didn't tire me out like the track does. From that I went from running 14.20's feeling shit and
tired to 14.11 at Mt.Sac feeling really good off what was mainly 10k leaning training.
The race was just what I needed - I was able to sit in and just tick off the laps, although the
guys around me weren't too content on doing the same as people were going back and forth
from me a lot in the middle stages. I lost a few seconds on my second mile but managed to
finish strong over the last 800. I went from the mid-teens to finishing 5th in that last half mile.
It was great because I feel like if I had run a little more aggressively, I could have run 5 or so
seconds faster on the night. In the end its what I wanted though, I went into the race with 14.10
as the goal so 14:11.20 will do for now. It was very important for me mentally as things are
finally clicking now and I feel like I can really give 14 a crack this season.
For now it will be more of the same, as in two weeks I am going to the Oregon Relays to run
another 5km. I am currently ranked 57th in the West Region for the 5k, and need to be Top 48
to go to the National Qualifying meet. At the moment 48th is 14.08, but with Stanford and a
number of other top meets coming up out here I think I will need to run 14.05 to go. We have
also considered a 10km, but will wait on word from the organisers at Oregon to see what the
field will be like in terms of depth. Likely though it will be the 5. I haven't thought a lot about it
yet but I will likely try to run pretty close to my 3k split at Mt.Sac (8.32) but focus on that 4th km
as if I can hold 14.10 pace through 4km then finish like I always seem to over the last half mile
then that will have me in a good position to run 14.05 or faster.
d-wal
fit enough for a while but after tweeking training a little bit it finally came out. We had spent
indoors nailing track workouts thinking it was going to get me faster, when in reality all it did
was make me tired so we went back to some very basic stuff that I seem to run well off. For
3 weeks after indoors I ran 90miles a week with a basic longer race-pace track session once
week, Hills, and 2 long runs. We also introduced a couple of tempo runs which got me working
but didn't tire me out like the track does. From that I went from running 14.20's feeling shit and
tired to 14.11 at Mt.Sac feeling really good off what was mainly 10k leaning training.
The race was just what I needed - I was able to sit in and just tick off the laps, although the
guys around me weren't too content on doing the same as people were going back and forth
from me a lot in the middle stages. I lost a few seconds on my second mile but managed to
finish strong over the last 800. I went from the mid-teens to finishing 5th in that last half mile.
It was great because I feel like if I had run a little more aggressively, I could have run 5 or so
seconds faster on the night. In the end its what I wanted though, I went into the race with 14.10
as the goal so 14:11.20 will do for now. It was very important for me mentally as things are
finally clicking now and I feel like I can really give 14 a crack this season.
For now it will be more of the same, as in two weeks I am going to the Oregon Relays to run
another 5km. I am currently ranked 57th in the West Region for the 5k, and need to be Top 48
to go to the National Qualifying meet. At the moment 48th is 14.08, but with Stanford and a
number of other top meets coming up out here I think I will need to run 14.05 to go. We have
also considered a 10km, but will wait on word from the organisers at Oregon to see what the
field will be like in terms of depth. Likely though it will be the 5. I haven't thought a lot about it
yet but I will likely try to run pretty close to my 3k split at Mt.Sac (8.32) but focus on that 4th km
as if I can hold 14.10 pace through 4km then finish like I always seem to over the last half mile
then that will have me in a good position to run 14.05 or faster.
d-wal