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May 28, 2007
How to Run a Fast 5K
I told O he should write a book with the above title. He suggested that that subtitle should be "while training casually."
Chapter One - "Base Training"
Run with distance kids during indoor track season.
Chapter Two - "Peak Training"
Become a jumping coach during outdoor track season. Agility/jumping drills twice/week. Long run of 10-15 miles on Sunday with wife and dog once/week. Occasional early morning track sessions with wife once/month.
Chapter Three - "Taper Training"
Tuesday before race - 5 miles hard w/6x200 with high school 800 runner. Thursday before race - 2x1600 with wife. Saturday before race - 12 minutes slow jog with very hot pooch.
Chapter Four - "Race"
Run 18:56 on hilly course!
Chapter Five - "Recovery"
Take at least 1 full week off. Repeat cycle... :)
O's next goal - his High School Alumni Cross Country race. His PR from his high school days on that same course is 18:07. I think he should go for it. Why not PR 12 years later?! :)
Posted by beth at May 28, 2007 10:25 PM
Comments
Great job O... and happy B day beth...
Posted by: Kranky C Dale at May 29, 2007 8:48 AM