10.5 miles. Hill workout and 800's.
Went to D-Y and met up with Keith and Josh to do a golf course hill workout with Keith to help prepare him for States. Figured nothing to straining, but just some sharp, quick stuff to keep the legs and feet fast.
Wen to a nearby course and did 1 x 400 that had a good drop and a big climb at the end, then did 4 x 200 with a steady uphill to start that had a steep last 30 feet that we worked on really popping off. He was moving. Great stuff.
Finished with a 400 on the first hill.
With the warmup and cooldown, it gave us 4.5 miles. I knew I needed to go over to the Dennis bike path to do my own thing to get an idea of where I was at for Sunday, and also to prepare for the following weekend's 5k. So, in 20 minutes, I was there.
I figured some bike trail flatness for some 1/2 mile 5k pace efforts would be good.
I was just hoping to go 5:08 pace for them, considering the last month. Anything beyond that would be gravy.
Warmed up for a 1/2 mile, then went 2:35 for the first. Not great, but the 1st is always slow, and more than anything, I wanted to stay true to 5k effort. I knew I could find a way to go under 2:30 every time, but this wasn't about that. This was about what I felt on race day I could hold for 3.1.
The 2nd was 2:32. Better. The 3rd was 2:31. The 4th was 2:30 and the last, where I did allow myself to kick a bit on the last 1/4, was 2:26. I did 1/2 mile 7:30 pace recoveries between and all in all, I'm happy with where things ended up.
I felt long and strong throughout and I know that with enough rest, I'll be good to go for something under 16:00 for the 5k next weekend. What I still don't know is how a hilly XC 8k will be. From what I've heard, one can add on 20-30 seconds from a Franklin Park time, but then again I like hills.
I'm still banking on something well under 27:00, but we'll have to see what the day brings.
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