Life's been busy for us. We are moving across the country in two weeks and I'm training my replacement at work, working on moving details like setting up utilities, and purging our attic by making runs to the county dump. So how do you workout when moving 2,500 miles with three kids? We don't know! We may not get a chance to do much while on the road. Our tentative plan is to alternate running (one watch the kids while the other goes out) and use the exercise room at our hotels at night. I made sure to book hotels that have an indoor pool so the kids will get to burn some energy each day. We will survive just fine even if I can't run the miles I want or eat as healthy as I'd like. Although it may feel like it, it's not the end of the world if I have to go two weeks without doing much.
To keep things interesting me and Jen signed up for the Shamrock Shuffle, a 5k in Kansas on March 5th! We'll be in Kansas for a few days seeing family and resting up before making the second leg of our cross country move. Are we crazy to run a race midway through a cross country move? Maybe! But it just sounded fun.
The race is a small local race (>500 people) and it's a flat out-and-back. It should make for a good course to set a PR. I'm actually excited to run this race. I feel like my fitness is at a very high level and, Lord willing, I can run my best 5k ever.
For training I've been doing two new things. First, I'm doing one long run a week. This run is at an easy pace and is about 10 miles long. The purpose of this run is to simply build my aerobic capacity. Second, I'm doing speed work. This has taken many forms. Most recently I did a 2 mile warm up, 6 x 400 with a 60 second recovery, and a 2 mile cool down. The purpose of this is to get my body used to a fast pace and to develop my fast-twitch muscle fibers.
Over the past few months I've also increased my weekly base to 37 miles per week. Over the past 8 weeks I've run, 32, 31, 33, 27 (8k race week), 33, 34, 37, and 37 miles per week. I have really noticed a difference in my speed and ability by running more miles per week and doing some speed work. Last Monday I ran 10 miles at 7:29/mile. This was comfortable for me and I felt like I could have kept going for another 3 or even gone much faster if it had been a race. In November this pace would have been my goal HM pace. Now, due to logging more miles, it was just a good ordinary run. It's been encouraging to see the work pay off. I've always read that if you want to run faster just log more miles. I'm here to say, it's true!
Lastly, I bought a pair of racing flats. Apparently, if you're looking to set a PR this is what you want to wear for a short distance race. Racing flats are ultra lightweight shoes designed to make you go fast. They are not meant for your weekly mileage. They don't have the cushion for that. I got the Mizuno Wave Ekiden 9. They were less than $40! The are extremely light. Wearing kind feels like taking a weight vest off my feet.
I did my last speed workout day with these on. I logged a total of 6 miles which was probably 3 too many. My calves were sore for a few days and my arch was a bit tender on my left foot. I'm hoping this soreness goes away soon. I definitely felt faster with them on. I think they will help with a 5k but I won't wear them unless it's a race, not enough support for my size 12 feet. So far, I'd say they are a good investment.
|This is my "why did I wear shorts?" face|