5th Avenue Mile

Ran the 5th Avenue Mile today for the first time with these 1/4 mile splits...

1:20 down
1:31 up
1:26 down
1:25 flat

... for a 5:42 by my watch.

Official results have me at 5:45.

If I want to make the first part of my stated goal I'll need to carve 45 seconds off of this for next year's edition. Around this time last year I could probably have done about a 6:30. So that's 45 seconds off in a year. Could that be done two years in a row? I missed about 4 months of training last year so with a good consistent year of training it might be possible. If not I'll be out on the track self-timing one mile on November 1st sometime near midnight.

Labor Day "5k"

Ran the Closter Labor Day 5k with these splits...

6:28 1st Mile
6:42 2nd Mile
6:03 Last 0.92 miles

So that's 19:13 for a 2.92 mile "5k".

The calculators say that's a 20:30 5k equivalent, which was what I was shooting for and what I seemed to be on pace for so I'm counting it that way.

August Re-cap

Added another 27.5 mile week and then two 20-mile weeks that included a 7-day stretch where I only ran 2 days. That was a combination of vacation travel, getting a bit of a head cold from that vacation travel, and waking up one morning barely able to get out of bed with back spasms. But then everything cleared up and I had some nice easy runs leading up to trying a 5k on Labor Day.

27.5-mile Week

Last week looked like this:

6 Long
4 Recovery (slower than 10:00 pace on TM)
4.5 Paced friend to 23:43 5k + warm-up and cool-down
5 "Easy" (41 minutes)
Off Day
4 Easy
4 Fartlek

27.5 total

Pretty sure that's my biggest week in over 20 years.

Aerobic Base Building

Spending the summer months on the aerobic base. Aiming to get up to a 28 mile week like this:

6 Long
4 Recovery
3 MP
5 Easy
3 MP
4 Recovery
3 Fartlek

The fartlek run will just be an easy pace run with 10-second leg speed strideouts thrown in every half mile or so.

Spring Re-cap

Spent most of the spring trying to get over shin splints and then fighting allergies every time I ran outside. None too productive.

10k Plan Week 8

This week was meant to be a down week and it became somewhat of a rest week except...

Sun: Rest
Mon: Gym
Tue: Tried new dynamic warm up followed by easy TM running but left quad tightened after 1.75 miles.
Wed: 3 Easy on TM. No issues.

Thu: Ran 1500m and 800m at NYRR Thursday Night at the Races at the Armory in NYC. 5:42 for 1500m. Equivalent of 6:09 mile or so. Was hoping for 6:00 mile equivalent so a bit disappointing. Given recent issues, though, I guess it was OK. For the 800 I tried to go out at 5:00 mile pace just to see how long I could hold it. Not long it turns out. Faded badly to finish in 2:53. Might have been something like: 37, 41, 44, 49. Was thoroughly beaten by a guy celebrating his 70th birthday and just out for a 2:39 "jog".

Fri: 5 Easy outdoors through the marsh trail.

Sat: Rest