Arc Hills

Afternoon Workout

ArcShake

Cool Down

8 x 3:00

Plan was a classic 4 x 5K at sub-5:18 pace with 1K float at sub-6 pace.

Splits:
16:24.5 (5:16.9/mi), 3:36.6 (5:48.6/mi)
16:23.1 (5:16.4/mi), 3:35.6 (5:47.0/mi)
16:21.1 (5:15.8/mi), 3:35.6 (5:47.0/mi)
16:19.7 (5:15.3/mi), 3:39.0 (5:52.4/mi)

I've done iterations of this workout many times before, but it always ends up sounding easier on paper than it is in practice.  Had dinner really early yesterday (like 4:30) and didn't really eat much afterward and only had a few handfuls of peanut butter chex this morning.  I knew I was probably putting myself in danger of being carb-depleted, but it was somewhat intentional.

The first 5K wasn't too bad.  Was shooting for 16:25-16:30 and after a few Ks, found my rhythm.  Kept the floats pretty honest and they still felt like recovery pace.  Didn't want to ruin my workout so shot for just a tad faster on the second 5K and felt good doing it.  For number 3, I was shooting for ~16:15-16:20 depending on how I felt.  It seemed like I had to keep mentally engaged a lot more on that rep so I was fine with the slower end as long it was faster than the previous one.  Before the workout, I was hoping that I would be feeling good at this point and ready to make a stab at sub-16 for the last one.  My legs were starting to feel the lack of carbs and I decided just to aim for 16:15, or sub-16:20 at worst.  I started off well, but had a rough 3rd and 4th K before closing decently alright.  Was pretty dead at this point, but I was roughly a K from the car so I did the last float.  Ran into Brandon in the parking lot who was about to start his run so did my cool down with him.  Felt very rough, but good to have somebody drag me through it.

Overall, I succeeded with the goal of the workout, but had to work for it.  I'll give myself a B.  After an A+ on Tuesday, I was hoping for this to feel a bit better, but I got good marathon simulation of running MP on depleted legs.  All in all, this was a very solid week.  Two big workouts and about 100 miles.  Off to warm Florida tonight so next week will be a challenge, but I'm starting to feel good about my fitness in preparation for Houston.

SOTW - "everything i wanted" by Billie Eilish

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Nick French

4 x 5K w/ 1K float

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Arc Hills

Afternoon Workout

ArcShake

Cool Down

8 x 3:00

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