Ok yesterday was the first day of amazing 50 degree weather so of course I wanted to be outside. I did a timed 5K and I am still coming in at 26 minutes which is 5 minutes more then I want. this weeks goal is to keep training for the 5K speed to increase my cadence and increase my power. I have read a lot on this topic mostly from Runners World and I think that this week I will give it a try. After taking 3 days off due to a quad injury I am ready to take on that 5K in under 25 minutes challenge. I have set up a great loop by my house and figure I will just run it a bunch of times and see how I do.
Last week was my last week of my 30$ month of crossfit. Unfortunately I can't afford it at the regular price but maybe in a month or two I will go back to it. I learned a lot and hopefully can keep up with it at the gym.
GOOD NEWS of the day is that today I get to interview at Vanilla! An Urban clothing store that I love here in Bend, Oregon. I have been wanting a part time job here for sometime and finally my opportunity is here. I woke up extra early and made sure I looked my best. Since My first job at Rebound Physical therapy is just 5 blocks from my house I don't ever have to wake up more then 30 minutes before work ( I am not so much high maintenance when it comes to getting ready in the am.)
Another goal this week is nutrition. Less Fats and sugars.
Work out Focus: From RunnersWorld.com
DOUBLE DOWN
Target a distance two or three stops below your usual race length. In the months leading up to her gold medal at the 2005 World Championships Marathon, Paula Radcliffe didn't just race 5-Ks and 10-Ks—she also ran a 4:13:13 1500 and an 8:50:18 in the 3000.
MAKE IT CENTRAL
You won't get the physiological jolt you're seeking by jumping into a 5-K in the middle of your marathon buildup while continuing your regular 26.2 training. Set aside at least a month to focus specifically on the shorter distance, running at least one workout a week geared toward the faster pace. That will allow enough time for neuromuscular adaptations to make the quicker, more powerful stride automatic.
REPEAT OFTEN
You don't need more than a week between mile or 5-K races, so try two or three times to notch a personal best while continuing your speed workouts between races. You're compressing all the effort you'd normally expend in a longer race into a few minutes—don't expect to nail it on your first try.
EVALUATE YOUR STRENGTHS
You don't have to resume regular training if your newfound speed indicates untapped potential. At the 2008 Olympics, Jenny Simpson and Anna Pierce were both finalists in the 3000-meter steeplechase. But after moving down in distance to work on speed, they found they're even better at shorter races. Simpson heads into the upcoming Olympic Track & Field Trials as the defending world champion over 1500 meters, and Pierce is now one of the top 800-meter runners in the world.
Fast and Furious
Workouts to add speed for racing 5-K or shorter
THE LADDER
Run at the fastest speed you can sustain for 1600, 1200, 800, and 400 meters with 3:00 rest.
THE BANNISTER
Run 8 to 10 x 400 meters at mile race pace with 90 seconds rest.
POWER HILLS
Do 12 x 30-second uphill sprints. Jog down for recovery.
THE SHARPENER
Run 600, 400, 200 meters at mile race pace with 2:00 rest. Rest 5:00. Repeat sequence.
Target a distance two or three stops below your usual race length. In the months leading up to her gold medal at the 2005 World Championships Marathon, Paula Radcliffe didn't just race 5-Ks and 10-Ks—she also ran a 4:13:13 1500 and an 8:50:18 in the 3000.
MAKE IT CENTRAL
You won't get the physiological jolt you're seeking by jumping into a 5-K in the middle of your marathon buildup while continuing your regular 26.2 training. Set aside at least a month to focus specifically on the shorter distance, running at least one workout a week geared toward the faster pace. That will allow enough time for neuromuscular adaptations to make the quicker, more powerful stride automatic.
REPEAT OFTEN
You don't need more than a week between mile or 5-K races, so try two or three times to notch a personal best while continuing your speed workouts between races. You're compressing all the effort you'd normally expend in a longer race into a few minutes—don't expect to nail it on your first try.
EVALUATE YOUR STRENGTHS
You don't have to resume regular training if your newfound speed indicates untapped potential. At the 2008 Olympics, Jenny Simpson and Anna Pierce were both finalists in the 3000-meter steeplechase. But after moving down in distance to work on speed, they found they're even better at shorter races. Simpson heads into the upcoming Olympic Track & Field Trials as the defending world champion over 1500 meters, and Pierce is now one of the top 800-meter runners in the world.
Fast and Furious
Workouts to add speed for racing 5-K or shorter
THE LADDER
Run at the fastest speed you can sustain for 1600, 1200, 800, and 400 meters with 3:00 rest.
THE BANNISTER
Run 8 to 10 x 400 meters at mile race pace with 90 seconds rest.
POWER HILLS
Do 12 x 30-second uphill sprints. Jog down for recovery.
THE SHARPENER
Run 600, 400, 200 meters at mile race pace with 2:00 rest. Rest 5:00. Repeat sequence.
Great post on running. Good luck with your training. I really enjoy all your blog, especially all your world travels.
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