Petruccelli 5k race report

[marathoner452]

Okay, so the race didn't go so well. I ran the first mile in 7:41, but then got turned around when this women steered us off course. If I could have kept up the pace, I would have set a PR, but my legs were stiff and cramped as anything by mile 2. The sidestitch didn't help things either.
So here's to a race that didn't go as planned, but was a great excuse to hang out with other runners and give money to a good cause. And here's to more speedwork-with 35ish miles a week endurance isn't an issue-and more stretching so I'm not so stiff.
I hope the weather isn't too gross this afternoon-poor parents who came down for Family Weekend. It's 66 and raining and windy and the weather's only going to get worse. Never mind that Family Weekend didn't even happen last year, thanks to Hurricane Isabel.
Okay, back to work. My SMP is calling me.

~Bethany

Comments

[avehoward.livejournal.com]

Steered off course? That's a bummer...but yeah definitely add some speedwork to your regimine--it won't be pleasant, but it will help a bunch (I'd recommend some Lactate Threshold intervals to increase your LT...but that's just me)

[marathoner452.livejournal.com]

Lactate Threshold intervals-sounds painful but effective. How do I get started? (I mean, what do I do as I'm running them?)

~Bethany

[avehoward.livejournal.com]

Okay, for LT intervals, I go off of the Jack Daniels (no, not THAT Jack Daniels) method of training...what are your most recent race times--it can be any distances.

[marathoner452.livejournal.com]

5k around 25 minutes, 10k 54:18, 1/2 marathon in just over 2 hours.
I'm the only one over 21 on my hall-I'm thinking I should walk down the hall taking shots of Gatorade and see what my RA says. Hey, and it's parent's weekend too. *insert evil emocon here* Heh heh heh.
But back to running...

~Bethany

[avehoward.livejournal.com]

Okay, I'm going to put your VDOT (VO2 Max based on performance) at 37, which means that for your threshold intervals of 1000 meters, you will want to be turning them in at 5:33. Do 6 of these, seperated by a minute of rest. Now at first, the pace should seem to be rather easy, but stick to the pace because they will get harder.

So in short,
6x1000 @ 5:33 with 60 seconds recovery (only once in a week!)

Now I'm out for the night...I have some social festivities to attend to.

[marathoner452.livejournal.com]

And by recovery do you mean rest or walking/jogging?

~Bethany

[avehoward.livejournal.com]

Either...whatever feels right to you