The Viper is officially in training mode.
But unlike last year -- and the year before -- I will not have the benefit of having trained for and run the Cleveland Half Marathon the weekend before. Furthermore, this will be the first time I have actively trained for a 5-K. The Tallmadge Memorial 5-K is the site of my current PR of 23:28. I have never not PR'ed at this race. I plan on keeping that trend alive.
I also have never entered a 5-K with expectations. Now, I have to get in shape to average better than 7:33 miles. Based on my last track session, I'd say I have some work to do.
I have put together back-to-back 20-mile weeks for the first time ... all year. [Drunkard's note: Fuck! Seriously? Fuck.] The weather is finally in a stable, mostly warmish state, which helps my motivation. Despite the inconsistency in my running, I'm feeling pretty strong.
I have a race. I have a goal [TBA]. Now, I also have a plan.
For the next two weeks, I will build up to 26 miles weekly, with three quality runs per week:
- Race Pace: 4-6 miles at my 10-K race pace (8:11-8:33), alternate weeks
- Hills/Trails: 4-6 miles, alternate weeks
- Intervals: 6 x 800 meters with 400-meter recovery jogs, progressively increasing target pace the following session
- Long Slow Distance: increase to 10 miles during peak week