Sunday, August 2, 2009

Veteran Of The Running Wars...Or A Racing Fool

Hal Higdon has a 5K training plan for the seasoned "Veteran Of The Running Wars", those that have numerous 5K races under their belt and have raced other distances... Well, I decided that I am one of those veterans, or ... a "racing fool" as Chris put it last week.

Tomorrow this serious 8-week 5K plan will begin to see how many seconds can I shave off my PR of 28:22. The race selected will happen on Sep 27, in one of my favorite Seattle's spots: Alki Beach.... Ah, and in addition, it supports breast cancer, so here I go.

The strategy is:
  • Intervals (Tue) ~ 8:34 min/mile
  • Tempo (Thu) ~ at 9:30 min/mile
  • Sat Fast Run will be done in 10K races. I have proven to myself that I don't run fast in my regular training. I will not run with all during these 10K races, but I will run faster than what I usually run.
  • Sunday Long Runs will be measured exclusively by time NOT BY DISTANCE.
  • Strength workout on Mon and Wed
I feel better. I have a plan!!!

My race of the week, the Footzone in Redmond Town Center. It was hot 75, and I didn't do as good as I expected, especially for a course with only half foot elevation gain... Last week I ran 8 sec per mile faster in a muggy day, and in the Alaskan Viaduct that has some elevation... oh well!!!

30:21 -
Division 10/19 - Overall Female 75/158 - Overall 259/367


Backofpack said...

It's good to have a plan! Can't wait to see how it works out for you.

Petraruns said...

Congrats on the plan - and training for 5Ks will speed you up along the way, even for the longer distances. Keep us posted (and ps - you're still looking fab!)

Susan said...

Love the plan, good lookin'! I like the strength training aspect.

ShirleyPerly said...

Yes, good to have a plan!

Hoping that one day I am able to get back to the Pacific NW area and we are able to run together. In the meantime, keep smiling and inspiring.

MarathonChris said...

Sounds like a good plan! :-)

But hey, you are a PM, you can't help but have a plan!!

Looking forward to hearing about that PR.

Irish Blue said...

I always feel better with a plan too. You're looking strong and getting fast. Good luck with the training and the 5K. I might become a 5K gal myself.