Saturday May 24th 2008

I am nearly at the end of my first week's training towards a 5k time trial (in July). The program my coach has me on is very specific. After seven weeks I will attempt to run 5k at the same pace as one of my earlier 3k time trials. Will raw food help me go the extra 2k?

 

The training program is fairly straightforward. The weekly mileage is between 30 & 40 miles (I also want to build a base for the Singapore Marathon in December). I run six days out of seven and the main workouts are intervals ranging from 400m-1000m with 3-12 reps, each rep progressively getting faster, each with 60-75 seconds recovery. There are 1-2 steady runs a week of 8-12 miles and a couple of progressive (pace increases) runs at 5 and 12 miles. Every alternate week there is a treadmill time trial (always @1% incline) of 3 or 4km in preparation for my attempt at a 5km time trial. My goal is to break 19 minutes with 18:30 as my target.

 

I am also working out at a gym doing weights and some specific core/abs work 3-4 times a week. On Tuesdays and Saturdays I do weights straight after the intervals and time trials. I have never been so exhausted in all my life! I always work out on an empty stomach (I'm sure some body builders will tell me that's not smart, nor running beforehand) so I'm always really hungry afterwards. Luckily the gym does fruit smoothies (OK I have to get them to hold the milk, yohurt, whey protein powder, ice etc.) but they're very accomodating with my organic raw green powder and my organic raw hemp protein powder. I haven't asked them to blend any greens yet! I think I'll try that on Monday :-)

 

After doing a week of speed, I'm looking forward to a gentle 8 miler tomorrow.

 

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Raw-runner > Blog > 2008 > May > Saturday May 24th 2008