The track workout surely shocked my mind a bit. Man, running fast at the track is hard. I was humbled but emerged with renewed motivation to work on my mental game (because I think this is so important in the 5K!). The thing is, I always make my paces in training (the faster range of my paces, the higher end of my HR) so I need to believe things will come through for me come race day.
My hard/long workouts this week have been faster than I have ever gone before (except the track, that was slower/shorter). I rocked a 17 miler with Katie today and ran it faster than ever before, while keeping it within my aerobic HR zone. I rocked a progression/tempo/HARD finish run on Thursday. I rocked my recovery runs on trails or treadmill. On top of it all, my legs feel good! I am on a roll:)
I have also started working the mind and experimenting with various strategies to see what fits me. I know I need to do this work now, so that I can practice what works and make it automatic. I can't wait until race day to do that work if I want to see results. The sub 19 5K is mostly a mental barrier for me. I know I can do it. I just freak out when I see a sub 6 pace on my watch. I can't do that. I need to get my brain habituated to that pace. It is so much easier for me to run by heart rate because I do not have these associations with paces. The HR number is just a number, while the pace is so much more. Five more weeks until the first 5K. I know what I need to do, and I will just execute it.
Oh, and I have my prediction all ready for Katie's marathon. She rocked her 20 miler today, probably a PR 20 miler for her on tired legs (faster than any 20 miler she or I have ever done before)! So fun to have such a strong and fun training partner!
15 comments:
I can't wait to see how those 5ks go! You just amaze me. :)
Sure a lot of "rock it!". Which of course is great.
I do not know specifics of your workouts but I can just imagine them:)You will rock those 5ks and HM. No doubt.
Interesting that some people see some times (e.g. 19min/5k, 40min/10k) as barriers and once they run it once then it becomes no big deal and it becomes their worst case scenario.
I wasn't really paying attention to pace, but yes it was a 20 miler PR for me (7:38 average), but the last 5 miles were about 7:27. Cool beans. And yes, you will break 19, no question. ;) Thanks for an awesome long run!
funny, I can't imagine you needing to work on the mental part. You are so tough! You will achieve the goal, no doubt about it. Good Luck!
Katie, we did awesome! My 17 ended up faster probably because I pushed the last mile:)
STrONG. You are. You seem to have found such a new level of strong AM! And you've always radiated strong. Really happy reading this. You've got me so curious about HR. If I ever decide to get on board with a serious training plan again (which I probably will despite my desire for time off), I might look into the HR thing. Or hiring your coach. :) You need a training tab one of these days where I can peak your specifics. Until then, I'll have to keep pestering you by e-mail for details. You rock AM...as a friend, runner, mom, professional...You're just rockin' LIFE right now. Glad to be getting a glimpse of it! Hope you keep posting more regularly here. Inspiring. :)
I mean "peek" at your training....stupid homonyms. :)
asounds like an incredible week!! way to go AM!! super happy for you!! and isn't it nice to have a combatible training partner? gotta love it!!
I agree about the mental game...short races are might dependant on your mental game!!
bring it girl!
xx
you and katie training together is making both of you incredibly, crazily fast! :)
glad to hear your workouts are going SO well and the legs are cooperating!
You are so right about the mental thing, it makes all the difference. Lately I've been doing quite a bit of self talk too and I think that it has improved my running more so then any workout could. My new favorite mantra is "ride the edge". I have always played it safe and stayed on the comfortable side of my edge, reminding myself to push past that and step over that line of comfort has been powering me through.
You have a lot of speed in those legs, there is no doubt in my mind that a sub 19 5k is just lurking around the corner waiting for you to hunt it down!
Oh AM! You are in such a great place right now! Yes, the sub 19 and the HM PR just mental as you will POSITIVELY be physically ready. You truly are one of the most mentally tough runners I've met though. I never even think twice about how that aspect of the race will play out for you. Full confidence you will master your mental strategy as I know you'll put the work into being prepared there!!! I so admire your dedication to every aspect of your training. I've followed you for over 2 years and you are ABSOLUTELY the strongest you've ever been in every respect.
So awesome to have Katie! The training compatibility, encouragement, ability to feed off of one another, friendship!! Huge things for both of you soon!!!! Keep up the great work!!! Such a joy for me to watch!
What an amazing return to speed you are experiencing!! I love how you are taking things this time around, with heart rate and alternating hard/easy runs. Let's keep those legs on a roll!
I can identify with freaking out over the watch. I am not sure sometimes if it is a blessing or a barrier to performance. I like that I can cause it to beep for paces, but freak if I see I am going to fast early in a race too.
Fantastic run with Katie!! I am making some predictions too...so speedy you BOTH are :)
WooHoo for the track! So glad to see your finally able to switch it up and get some blood pumping in those legs. Can't wait to see how this plays out. Your body will bring that 19min 5k (and your mind too!)
Recovery runs on the treadmill-smart lady!
Keep working the program, physical and mental and you'll be a force to be reckoned with! I may try to run slowwwx2 when I ramp up my speed later on.
Can't wait to see you kill some 5ks here soon!
@Jenn, thanks so much!
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