Tuesday, September 29, 2009

The week and month ahead.

This is my last week of training for my 5K PR. That's right, folks. At long last, the race that I've been going on (and on and on) about for the past six weeks is almost here. On Saturday we'll know whether I'm really a strong muthah runnah, or whether I've just been playing one here on the Internets.

Cross your fingers for the former!

Here's my schedule for this week:

Mon: rest
Tues: easy 4m
Wed: warm-up, 30 min tempo @ 8min pace, cool-down (about 5 or so)
Thurs: easy 2m
Fri: rest
Sat: RUNNING A 5K PR!!!!
Sun: recovery 4m

Total: about 20

And that's all I can do. I'll make this week count and hope that my hard work pays off on Saturday.

Then, I'll look ahead, which I've actually already been doing. I am planning to run a 15K on November 8th and I may run another 5K on October 25th. I haven't done a 15K in a few years so it will be fun to finally run another one. I don't think the distance will be too much of a problem for me because my Sunday "long" runs have been 6-7 miles so adding on a few after the 5K should be easy enough.

My best 15K time is 1:15:16, a bit over 8min/mile, and I'd like to get that down to under 1:15 -- preferably 1:14:30 or better. So once I'm done with Saturday's 5K, I'll put together a plan for the 15K. I'm already getting excited for that race!

~ Felice

PS: RunToTheFinish is having a salsa giveaway. Check it out here!

22 comments:

ShutUpandRun said...

Felice, looking forward to the race report about your PR!!

Morgan said...

You've got this in the bag! Good luck!!!

aron said...

wooooo! cannot wait to read about your awesome PR this weekend!

Tina at Gotta Run Now said...

Hope you get that PR you've worked so hard for!

Carlee said...

Yay!!! I'm psyched to hear about the pr and about how the training for the 15 k goes. Sounds like a fun distance.

lindsay said...

you are definitely a muthah runnah!! can't wait to hear about saturday's race! :)

Abby said...

Good luck! You're going to rock it.

B.o.B. said...

You are in the home stretch. Can't wait to hear about it. Good luck!

Mike Fox said...

Good luck! I can't wait to read the race report!!

J said...

So excited! I cant believe the time went by so fast!

Meg Runs said...

Run fast, run! You'll do great and can't wait to hear about it!

Marlene said...

Ohhh, I KNOW you have it in you!

You should be in great shape to tackle the 15K after this too.

Quix said...

Go go mutha runnah! You'll rock this. And I've never done a 15k, I'd be interested to see how one trains for that distance. Me - I'm just enjoying my break until mid-november when I start training for the next half... :)

Denise said...

Go get that PR!! You're ready for it!!

Suzy said...

GL!! Can't wait to hear about your PR. Are you doing the Stockade-athon Nov 8?

The Happy Runner said...

Suzy -- Yes, the Stockade-athon. Are you running it?

Terri said...

Hey Felice, where's the 15K? In the capitol region?

i'm glad to hear your long runs are in the 6-7 mile range. That's about all I have time for now.

I have faith in you - you can hit this goal!

Happy Feet 26.2 said...

Go for it girl! You can do it. We will be chasing PRs together on Sat. I will be running the St. George marathon. Sending good thoughts your way. Good Luck!

macnic said...

You are going to do amazing! I can't wait to read all about your PR!

Oz Runner said...

cheering for you to hit that PR!!

Mel-2nd Chances said...

whoohoo! I think you'll do awesome! :)

Ms. V. said...

Can't wait to hear about your PR! Good luck!!

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