5k Time Trial and Final Stretch for BK Half

Less than two weeks away from the 2019 Brooklyn, I have to talk about goals. But before we go there, I want to quickly mention my workout this evening.

Over the last 8 and a half weeks, I’ve been following a 10 week training plan I’ve been following, courtesy of New York Road Runner’s “Virtual Trainer”. The basic plan is 4 workouts per week, with a “flex day” and two designated rest days. This isn’t particularly aggressive, but when you get to a certain age, conservative is the best way to avoid injuries and burn out.

So each week, I do a long run (usually at the weekend), a regular run (which is a speed you’re generally comfortable at and can sustain), an “As You Feel” run, which can be a recovery run, a regular run or even a push for a workout if you like. Finally there’s a workout, which varies between Fartleks, Intervals or a Tempo run.

Tonight I ran a “tempo” which was prescribed as a mile at a regular pace (for me about 9:20/mi) then 3 miles within 5 mins (around 8:20/mi) and then 2 miles cool down. Those middle 3 miles are supposed to be at the upper range of my Half Marathon pace (we’ll talk about that in a moment).

Well it just so happened that where I usually do my workouts, NYRR was conducting an Open RunScreen Shot 2019-05-07 at 10.01.17 PM for the evening, which was a coordinated 5k, so after running to the start I decided to join in.

As it turns out, I ran 23:12 (which would be a PR) during my 5k, which I am pretty pleased with considering I did it after a 1.5m warmup and then followed with a 1.5m run home, so basically I broke ,my 5k record within a 6 mile run.

My intention this year is to PR my Half Marathon and PR my 10K (In June at the Queens 10K which I’ll cover in another blog).

My current Half PR is 1:56:07 set in 2014, so on May 18th, I am hoping to beat that!

Over the next few days, I’ll go over some of my training in details and work through the strategy for the race and likely outcomes.

 

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