This Spring was the first time I've actually followed a real training plan (provided by Jason Fitzgerald at Strength Running). I pretty faithfully followed the plan, including the strength work, hip mobility stuff, etc.
Last year I ran four 5k's, with a PB of 19:11 in September on a perfectly flat course a the local airport. Really, a course couldn't be any flatter. In fact, I bet that course is probably as fast, or faster, than a track, you're running on concrete instead of getting the nice bounce of a good track, but there's also really nice gradual turns unlike a track.....
The month after my 5k PB I hurt my ITB training for a 10k. Looking back, I can see now I was doing WAY too much track/speed work, not enough easy miles, and not doing any strength work to avoid injury. So, after taking about 6 weeks off to let my ITB heal, I started a 20 week plan prepared by Jason that is geared toward a 10k goal race.
2016 Changes in training
- Weekly Mileage:
- Last year my weekly mileage was in the high 20's, maybe up to 30 miles per week. I didn't have a consistent increase in mileage...more static.
- This year my weekly mileage topped out in the high 40's per week. I had a plan to increase mileage, and pretty much followed it. My plan had a few weeks at 51 miles, but in each case I fell short for various reasons...
- Speed Work:
- Last year most of my speed work was geared around fast intervals, such as 4 x 1200 @ 5k pace. Very little at faster or slightly slower pace (no tempo runs, 10k pace work, 3k pace work, etc).
- This year I progressed from Steady State pace, to "Real" Tempo runs, later had some 3k pace work and even mile pace short intervals. Of course, a number of workouts at 5k and 10k pace. But, in each case they were not as "all out" as last year.
- Long Run:
- Last year my long run topped out around 8 miles. I think I might have done 10 miles once.
- This year my long runs started at 10 miles and topped out at 16. Never thought last year I would spend almost two hours running in one session...this year I ran 16 miles in 1:58.
- Injury Prevention:
- Last year - none really. I did some foam rolling and static stretching, but no real philosophy.
- This year I have prevention work planned 4-5 days a week. Core work, ITB work, hip mobility, hip strength, upper body strength, etc.
My goals for this year:
- Stay healthy
- Improve pacing
- 5k in 18:36
- 10k in 39:30
- No injury so far. Good.
- The ancillary work, ITB rehab routine, and strength training are working.
- Plus, just plain less all out track workouts...
- A couple times I would get a twinge in an ITB or hamstring - I would immediately cut the workout short or slow down, and do the extra work to make sure it doesn't become an injury.
- Pacing. Mixed results
- Getting there.....
- Still slightly positive splits, but I'm getting better at pacing "by feel"
- 5k in March 2016 - week 12 of my plan: 18:41. short by 5 seconds.
- Just short of my 2016 goal.
- My pacing was terrible, the last mile was the slowest by 20 seconds.
- 31 second PB on a hilly course.....
- I will target the Dulles Airport 5k in the Fall this year to reach my 2016 goal.
- 10k in May 2016 - time of: 39:57. Missed my goal by 27 seconds.
- My one 10k race this year was in heavy winds (20 - 30 MPH), and a little long (6.3 miles).
- I will race another 10k in the Fall to see if I can get to my goal in better conditions.
As of right now I have three "goal" races for the rest of 2016.
- Leesburg 20k on August 21.
- Last year I ran the 5k route for this race.
- This year I will take the plunge and go for the longer race.
- Training begins May 30...two weeks after my 10k race.
- Goal time: 1:24:00. 6:45/mile pace.
- Dulles Airport 5k in mid - September.
- Perfectly flat and fast course...set my 2015 PB here.
- Goal time: 18:30
- I think I can take 10 seconds off my PB, which was set on a hilly course and my pacing sucked.
- Run the Parks 10k in DC in late November
- New course for me. Should be fun.
- Goal time: 39:15 - 39:30
- This is a 10k only race, so I can avoid the problems I had with my Spring 10k race (see Race Report "Loudoun Lyme 10k" post).