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Friday, February 02, 2007

More winter fun/approaching first road race of 2007

I've got my first road race of 2007 on Sunday (Kankakee Winterfest 5k), which I'm using to try to qualify for seeded start at the 500 Festival Mini-Marathon in May. This has required making a pretty significant training change from concentrating mostly on distance to focusing on speed. This week was the following in terms of training:
  • Sunday
    • AM: Core/flexibility workout
    • PM: 5.5mi run @ 8:20, -3F wind chill
  • Monday
    • AM: Core/flexibility workout
    • PM: Rest
  • Tuesday
    • Sick
  • Wednesday
    • AM: Core/flexibility workout
    • PM: Gym/Speedwork
      • Treadmill:
        • 10:00 @ 10:00 pace
          3:15 @ 6:31 pace
          3:15 @ 10:00 pace
          1:30 @ 6:31 pace
          :30 rest
          1:45 @ 7:30 pace
          3:15 @ 12:00 pace
          3:15 @ 6:31-7:30 pace
          3:15 @ 12:00 pace
          3:15 @ 6:31-7:30 pace
          10:00 cooldown @ 12:00 pace
      • 5x5 70# weight-assisted pull-ups
  • Thursday
    • AM: Core/flexibility workout
    • PM: Spinervals 8.0:Recovery & Technique (45:00)
  • Friday
    • AM: Core/flexibility workout
I'm now resting up for Sunday's 5k. They're currently predicting that the wind chill for the 5k at -10F, which should be good training for the North Pole Marathon. Next week, I'll start my training plan for the Clinton Lake 30 Mile Trail Race in April - details/progress to follow on that.

I'll post on Sunday with the results of the 5k, as well as gear choices that I hope to have used to prevent freezing off anything too important...

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