(2012 Mileage: 1336)
M: AM-6miles/ PM-6miles (strides)
T: 14miles hilly trails
W: 11miles
T: 12miles with 5xTempo Mile cutdowns (400 jog rec)
*5:17-5:13-5:09-5:05-5:03
F: AM-7miles/ PM-6miles
S: 10miles with 4x3minute Hill Repeats on Carriage Trail
S: 20miles (2:09.42/6:29pace) with Dave McCollam
Recap: Another solid week! Getting stronger again which is good and will eventually lead into some faster racing come June when I hit the three most important events I have on the schedule for the spring/early summer.
2012 MB Marathon Start
(I'm far right in yellow/nightlife singlet)
3 comments:
You are killing it this year Jason! Nice. Just curious have you ever suffered a calf tear?
Jason, do you have a 5k goal by years end? Would you have any tips for someone looking to dip below 17:30
Hey Mark, thanks for the nice comments!
I have had calf issues before but not a calf tear(that I know of at least), when I have soreness I go straight to compression sleeves/socks and massage stick/foam roller. They things can really be a huge help.
Personally I would say look into 3 things to improve your 5K: 1)Higher Mileage/Longer Long Runs, 2)Tempo Work (alternate say 20minute tempo run one week with Tempo Intervals like 4-5 x mile with short rest the next week, 3)Vo2Max work (Aussie Quarters or a good set of 800s at 5K pace both could work).
More then anything consistent day after day, week after week, and even year after year training is the most important aspect for improving.
Good Luck! No doubt you can dip under that goal :)
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