So hard for it honey…..
This week has been balls to the wall with training and continues tonight with some speed work at the track. I’m more than a little nervous considering that a girl from my running group last reported her workout there as vomit inducing due to the heat! yum :/
With those visuals aside though I know I must give it my all if I want to improve and ultimately PR in 7 weeks. Quite a few of us in the running group have decided to register for the Run For The Pies 5k coming up on June 16. This is a major turn-out event where the Nike 5k Championship race is held before the course is open to everyone else. For the Nike race men need a sub 17:00 and women need a sub 20:00 to compete.
That’s like WOAH fast.
I’m not even skimming that level yet so I will be competing to place in the top 15 and/or run a sub 24 to get a pie with my medal. Yes they hand out pies at this race. And yes I consider this an incentive. I mean Pie and a race??
Last year the top 15 competition in my age group was still fierce with many girls hammering out 21-23 minute races. My philosophy for this training period is along the lines of “Shoot for the Heavens. If you miss you’ll still land among the stars” type deal. In other words, I’m not delusional here. It will be a hot race and making the top 15 would mean a PR of 6 minutes. But if I train using the following plan, a PR is bound to happen and I will be proud of myself for giving it everything I’ve got.
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
CT or Rest |
3 x 400 IW |
2 m run |
30 min tempo |
Rest |
5 m run |
30 min EZ |
|
2 |
CT or Rest |
4 x 400 IW |
2 m run |
30 min tempo |
Rest |
5 m run |
35 min EZ |
|
3 |
CT or Rest |
4 x 400 IW |
3 m run |
30 min tempo |
Rest |
6 m run |
35 min EZ |
|
4 |
CT or Rest |
5 x 400 IW |
3 m run |
35 min tempo |
Rest |
6 m run |
40 min EZ |
|
5 |
CT or Rest |
5 x 400 IW |
3 m run |
35 min tempo |
Rest |
7 m run |
35 min EZ |
|
6 |
CT or Rest |
6 x 400 IW |
3 m run |
40 min tempo |
Rest |
6 m run |
40 min EZ |
|
7 |
CT or Rest |
6 x 400 IW |
3 m run |
40 min tempo |
Rest |
7 m run |
45 min EZ |
|
8 |
CT or Rest |
3 m run |
30 min tempo run |
2 m run |
Rest |
Rest |
5K Race! |
It’s cutting off Saturday and Sunday’s workouts so here’s the link: 5k Intermediate Plan
I’ll be using the plan above and some of the plan below depending on how it goes today at the track.
UPDATE: I ended up going to the track right after work before posting this. I did the workout above after we all realized that speed work has to be eased into. So .50 mile warm-up and 3×400 with rest in between and a .50 mile cool down was all she wrote.
The workout below just makes me laugh right now. Not happening just yet 
Goal Pace Progression Workouts
These are very specific goal based workouts that you should do one time per week. They are progressive in nature and are designed to peak you for a 5K race.
- Week 1 – Run 12 x 400 meter repeats at your goal 5K pace. Recover between each repeat for 1 minute
- Week 2 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 30 second
- Week 3 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 15 seconds
- Week 4 – Run 6 x 800 meter repeats at goal 5K pace. Recover between each repeat for 30 seconds.
- Week 5 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 2 minute.
- Week 6 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 1 minute
- Week 7 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 4 minutes.
Here are some pics from the race last year so you know why I’m excited. It’s more of an event than a race:
First of all, people dress up. Umm how cute is that? Her belly is a PIE!
And check this group out. It looks like they all chose a flavor and coordinated costumes 
Clearly not a run for the pies without a pie eating contest. I regularly participate in these…..at home,on my couch, and with no spectators ;)
So there it is. One of my many goals this year is in the works. I almost love the journey more than the accomplishment. Have you ever felt that way? Working towards a goal, really putting your heart and time into it, just has this effervescent quality to it. Like this is truly living. Striving to be better.
Peace out & Dream Big,
Road Jane
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Looks like a fun race. Having a reward at the end is a good motivation for running faster. I struggled trying to do 4 400s a couple days ago. I don’t even want to think about doing 12! You’re right about building up to it!
yes and when the reward is dessert count me in!
yeah speed work is harder than I thought. But everyone says it really helps make you stronger. Are you doing the track workouts weekly? has it gotten easier?
PIE PIE PIE! So much fun! I’m doing the Color Run in June because silly races make me happy.
Speaking of silly, the Pig is offering a deferral until next year. Race start temp? 63. Temp at 12? 75. What is wrong with people? If you can’t run in 70 degree weather, you shouldn’t be running, lol. I’d pay extra for 70.
oooo the color run!!! I want to do that race so badly!! I think they have one coming up in Orlando. Can’t wait to read your recap of it in June and I really want to see pictures from all that paint splashing. Too cool. Kirsten you are a running warrior. You could probably run over miles of hot coals, sleet, or hail and still knock out a PR. I must find out if any of your super powers are transferable STAT.
My eyes kind of bugged out of my head a little reading that first week at 12X400 at race pace, I’m glad that I’m not the only one who finds this a little out of reach to start out with. LOL
Good luck with your run! I love pie. I would def run for pie!
THANK YOU!! crazy isn’t it?!? I don’t know who that was designed for, but super human runner I am not
Thanks for stopping by Sam oh and happy belated birthday!!!!
I am loving this race, that costume is cracking me up. Good luck with all your training but you seem like you are well aware of what is ahead and more than ready to take it on! Thanks for visiting my blog, I am glad I found yours!
lol I can’t wait to see who dresses up this year. Thanks for stopping by Alex! I’m glad I found yours too
So I used to live in St. Augustine and I ran this race twice!! It is SO fun!! The first year I missed getting a pie by about five people (my fiance was watching at the finish). The second year I got a pie and it was such a great feeling! I also placed in the top 10 of my age group, which was really cool. Have fun and enjoy the race… it’s a great one!!
So lucky that you got to live in St. Augustine! it is gorgeous there!! I’m looking forward to the race especially now that you’ve vouched for how fun it is. Love how you ran it again and got the coveted pie award!! I may not win one this year but I know someone in my running group will be kind enough to share
Congrats on placing top 10 too, that race is no joke! You’ve got running chops girl!
Ahh, this is officially my new favorite blog. A) you’re a fellow Floridian and have major kahones to run in this insane weather… B) you’re inspiring me with my own training…and…C) you introduced me to this pie race. That is – in a word – epic.
Thanks for finding my blog so I could find yours!
Ah Your comment made me so happy!!! I was cheezin’ since I read it
Thank you Faith!!! Either I have major cojones for running in this weather or I’m very retarded and deep down like being miserable (I’m going with the latter) 
And I’m really glad to have found your blog too! Looking forward to reading about your training and learning from each other.
A pie race?! Such a great idea. On my first 10k race, my boyfriend offered to stand at 8k to offer me pie
much better than water or energy drink! Pie is great 
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