I’m using Hal Higdon’s Advanced 5k plan.

That just feels weird to say.  I’m using a plan for a 5k.  I haven’t said that in four years when I started this journey on the Couch-To-5k plan.  I’ve done plans for halves and a 14k (I used the 15k plan).  I work well with Mr. Higdon’s plans once I rework the days to fit my schedule.

Since I really want to nail this 5k, I went to Greg McMillan’s Run Calculator and entered some information and received some guidance.

There’s probably things I’m not doing right, but whatever. I’ve told my watch to use 0:43 – 0:47 for the 200m repeats and 1:41 – 1:46 for the 400m repeats.  And I’ve set my watch to use 7:54 – 8:09 for tempo runs.

In fact, I guess I’m not.  According to Hal Higdon:

Interval Training: To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race.

The last time I ran a mile, I ran it in 7:04.  I’m hoping to break 7 this year at the Little King’s Mile **fingers crossed**.

Those 200s are hard.  400s aren’t much easier.

The tempo runs aren’t terrible.  On the last two misses, one was running pre-dawn at an unlit park and the other involved winds from Hell – so bad that at one point I started downhill, trying to accelerate to the range and the wind blew me back to maintaining the same pace!

January Stats

Goal: 97.49 miles
Actual: 103.85 (by week: 22.35 mi, 19.73 mi, 24.65 mi, 29.41 mi)

I used to mention average speed in these, but I’m going to stop. Since each run has a purpose, I’m not going to obsess over that any longer AND I’ve started going slow for LSD runs – I’ve been running with a friend and we talk (remember, You should be able to carry on a conversation while you run!) so things have slowed down quite a bit.

February Stats

Goal: 100.35 miles
Actual: 109.31 (by week: 17.4 mi, 30.29 mi, 28.63 mi, 33.37 mi, 7.33 miles in the final partial week)

Notable things that happened this month was a 5k test, it was as true of a test as possible, and I did it in 24:46, 7:58 min/mi.

Bockfest 5k: Keys To The Race

1. Kill The Hill
   The hill is right up front on this course.  It’s tough, but we get it on fresh legs. Don’t die, though, there’s still 2 miles AFTER that hill!
2. Use Gilbert/Court/Reedy/Eggleston Downhill
   This is a long downhill slope.  The Gilbert portion of it can be pushed, but the remainder should be used to prepare for the final mile.
3. Don’t die on the final mile
   The final mile has been 60-90 seconds slower than the first in years past.  This is a tough part of the course, as everything from Culvert Street is uphill.

Current course PR: 26:26
Current 5k PR: 24:15 (Cyclones Frozen 5k 2015)

Goals
A: 23:30
B: 5k PR (<24:15)
C: Course PR (<26:26)

Cheers!