|Mid-workout at the North Park University Track this morning|
So, since you are supposed to focus on speed (not distance) in the week before a race, I thought I would run less total distance, but faster. So I decided to do:
- 2 mile warmup
- 1200m fast, 400m jog
- 800m fast, 400m jog
- 400m at all out pace, 400m jog
- 400m run at exactly 10k pace (to get used to what I will be doing on Sun)
- 2 mile cool down
I think the intensity of the workout was just about right, although I am sore right now. I only have 48 hours to recover, so I may be feeling the workout by mile four on Saturday! Next week, I will start the actual speed work called for in the training plan, but I'm sure the Hanson brothers would approve if I did 6.2 miles at 10k pace instead of their recommended 3 mile 10k pace track workout!
|A view from my cool down run along the Chicago River|
|Another view from my cool down|
I will run tomorrow, rather than take the day before the race off, because I am participating Kim's December running streak. So, how is my streak going?
December 2nd: 2.3 miles, 3rd: 4.1 miles, 4th: 8.0 miles, 5th: 8.0 miles, 6th: 9.8 miles, 7th: 5.3 miles, 8th: 2.4 miles, 9th: 10.3 miles, 10th: 2.0 miles, 11th: 8.8 miles, 12th: 6.2 miles, 13th: 6.5 miles.
Anyone else doing the December streak?