Thursday, March 8, 2012

Bring the Speed

Saturday is the Run for the Oaks 5k in downtown Raleigh.  It's said to be the fastest 5k course on the Grand Prix race series that we're doing.  I wanted to be sure to get in enough speedwork so I could really get the most out of this course.  I think I'm ready, so it's time to kick some ass.

Monday was a 4 mile tempo run.  Tuesday showed a 20 mile bike ride, the longest ride I've done in a while.  And I had the best swim practice in a really long time, since before Ironman at least.  2850 yards and I felt fantastic at the end.  I swam fast and lean and could feel the water parting around me like I was wearing fins when I wasn't.  Really an outstanding swim.  Then yesterday I hit the treadmill for some short intervals (0.3 miles speedy with 0.2 miles recovery) and I did sets at 9.8, 10.0, 10.2, 10.4, 10.6, 10.8 and 11.0 mph!!! That's my first time hitting 11.0, I think.  That's a 5:27 pace, and I held it solid for a quarter mile after fatiguing through the first 6 intervals.  That's bananas fast.

Today should have a bike ride and a swim, but I'm having lunch with a friend today so I might just swim tonight.  Tomorrow is a rest day and then the 5k on saturday.  With all the good speed prep work and the fastest course on the circuit it should be a good race.  My plan is to start out under a 7 minute pace, and try to negative split.  Hopefully this will give me a sub-7 overall pace, and a time under 21:50.  And hopefully I won't puke.  Kelley's running this one as well, she's going to be well rested and I think will finally break 30 minutes after coming so close last time.

Tonight is a full moon, so all of the crazy's are going out.  I'm also supposed to take the day off from doing yoga, and of course I didn't realize that until after I put the mat away this morning.  I wasn't really motivated to stretch if that counts for anything.  Have a great weekend!


Kyria @ Travel Spot said...

Isn't it great when a workout just feels good and productive and fast!? I have not gone swimming in AGES. When I was working in New Orleans, it was so hot that I had to join a gym, and I used to swim on my lunch break. It always made me feel great. I need to get back into that! Good luck on your 5k!

Viper said...

Go for the puke! Now, don't bust a gut. Good luck. Cheers!

Glaven Q. Heisenberg said...

I hope you beat you goal time. But to offset that, I also hope you puke. Don't want you getting the idea that I care.

Today, while riding my exercise bike in the garage, I was looking longingly at my real bike. I have a hard time keeping myself on the ebike for longer than 20 minutes. I can't wait till it's warm enough and light enough in the mornings for me to ride my real bike.

The good news is, this should be very soon. Hopefully, I'll get to ride this weekend.

But enough about me and my bike. Lets talk about you.

HAR! J/K! Screw you!

But good luck.

Jebus! Viper sneaks in and makes the puke crack before me while I'm previewing! The noive!

Lisa from Lisa's Yarns said...

Good luck this weekend, I know you can do it. Seems like you haven't ran a flat 5k in ages, so you are due for an awesome race!

Carly said...

Good luck this weekend. You are going to do great.

I had no idea the TM could go so fast....I think I would have flown off of it.

Sophie @ threetimesf said...

Good luck today! :)