AM - 15 miles. AT Reps: 3 x 5K in 16:25, 15:54, 16:12 (1/4 mi jog b/w reps). Tempo loop. 3 up, 2.5 down. Avg pace ~5:12/mile for the 5Ks.
PM - 4 miles.
Comments
From RileyCook on Thu, Nov 07, 2013 at 09:48:47 from 208.54.5.145
Very nice! Do you prefer breaking your AT up like that or just going straight through? I know breaking it up should be easier, but I feel like it throws off my rhythm. I almost prefer not stopping.
I guess there's times it's better to break it up though so it's easier on the body.
From Jake K on Thu, Nov 07, 2013 at 10:52:26 from 199.190.170.29
Straight through is preferable in most situations, but the first workout off a long race needs to be a little cautious. I messed myself up back in January doing a 10 mile tempo 5 days after PF Changs. A lot of times you don't realize anything is bothering you during a harder effort, you notice it during the slower running. So, those 1:45 breaks in between were sort of safety checks to make sure everything felt good and smooth.
CIM isn't a rhythm course, from what I've been told from everyone I've talked to. So breaks, hills, etc are good... take yourself out of the rhythm and then get back on.
From SlowJoe on Thu, Nov 07, 2013 at 17:46:29 from 166.147.72.16
Nice run - splits are a little unJake-like though, all uneven. Maybe you need a pedometer, or the fast running friend.
From Jake K on Thu, Nov 07, 2013 at 19:31:40 from 67.177.11.154
I'll give you some more details now that I have more time, Joe...
I had 3 tiers for this workout, depending on how I felt today:
C) Bail right away if feeling tired or anything feels weird
B) 2 x 5K (second one faster), call it there if tired.
A) 3 x 5K as described below -
First rep around MP (pretty much off feel, no mile splits on this loop, just a split at the halfway point), second rep a little faster but not crossing threshold, then the third one back to what I ran on the first, with the idea that it would make marathon effort feel a lot easier. It did, and I was a little too quick on the last one. I was thinking 16:30 / 16:00 / 16:30 would be ideal for this. Little too fast on the last one, so I'll give it an A-
Off memory, my splits were something like 8:18/8:07, 8:01/7:54, 8:08/8:04.
4-5 x 5K like this would be a great way to break up a long run. If I had another couple weeks in my buildup, I'd do this again and add a few more.
From SlowJoe on Thu, Nov 07, 2013 at 20:10:39 from 66.69.93.8
I was pretty sure it was on purpose, only a slowjoe workout could have that kind of variance on accident; anyway, sounds like mission accomplished.
5 x 5k...ouch
From Jake K on Thu, Nov 07, 2013 at 20:16:13 from 67.177.11.154
Better than 25K straight through :-)
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