5/9/2016 – 5/15/2016: 25km USA Championships

580 387 Christo

Back to another race week so soon! First workout of the week was two sets of five PRK’s and I was given a hard cap of how fast to run them even though I was feeling good and found a nice rhythm on the track. A standard pre-race workout followed (brisk run then some K’s) with some of the fastest K’s of the year clocking in at 2:43 for the second one. (I know, that’s not fast, but I’ve been in base all year!)

The weather was a little colder than two weeks ago in Columbus, low 40’s and a 10 MPH headwind on the way out. This wasn’t as much of a factor as it sounds like as the way out is in the middle of a forest so a large portion of the wind was mitigated. After a few mid 4:50’s on the way out we slowed down clocking in four miles at or above five minutes to hit 10 miles in 49:34 or ~4:57 pace. Pedestrian in a race like this which is probably what prompted Jared Ward to start opening up. I didn’t really notice that we had dropped the pace much as we were on some rolling hills and I was content to stay on Jared’s side, so it was a surprise when 4:38 was the next split. Heading back into town it stayed the three of us (Jake Riley as well) and the pace was 4:46/4:42. The plan going into the race was to move with 2-3 miles left to go, so I settled on 13 miles. When we hit mile marker I took off to the tune of a 4:32 mile and was able to hold them off for the remaining mile and a half. This has been a remarkable two weeks for me and I can only hope to stay in one piece and transition well into the track as that’s where my next three races will be.

Week 18MorningAfternoonOtherTotal
Monday2 x 5 PRK's set avgs: 255, 2:55-2:5240115
Tuesday4545Lift90
Wednesday12 min brisk, 3 easy, 2 x 1k w/2:30 rest (2:45, 2:43)3590
Thursday4545
Friday35Strides35
SaturdayRace 25km Champs (1:15:32 1st)30130
Sunday120120
Week630 (105mi)

AUTHOR

Christo

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