5K training – Week 3 – 500 miles

14/08	0 miles	Rest day, evening ultimate game
15/08	3 miles	Slow & easy, emphasis on slow
16/08	5 miles	Speedwork incl 3x800m at 3:29/3:35/3:37 (exact same splits as 2 weeks ago, freaky!)
17/08	0 miles	Rest day, evening ultimate game (the fake taper)
18/08	0 miles	Rest day (the real taper)
19/08	5 km	RACE DAY – 23:56 (PB)
20/08	3 miles	Slow & easy, recover run
Total	14 miles	YTD: 509 miles

[16/08] This morning, halfway through my second 800m sprint I hit the year-to-date 500 mile mark. Woo hoo. I repeat, woo hoo. Just for some perspective, the total length of the 401 in Ontario is 506 miles (815 km). So basically this year I’ve run from Windsor to the Quebec border. That’s a long way!

Even with half marathon training this fall there’s no way I’m going to hit 1000 miles this year but I expect to hit 1000 km (621 miles) around the end of October.

[18/08] Tomorrow is race day. I didn’t run yesterday (although I did play an ultimate game) or today because I want to be well rested for the race. I’ve been hydrating all day and I’m hoping the brownies I had for dessert count as carbo loading. My primary goal is to run the 5K in under 25 minutes. If that doesn’t pan out then I’m aiming for sub 27 minutes since that was one of my New Year’s goals. If I have a bad day and neither of those seem attainable than I’m just going to relax and try to have fun. I think it’s going to be a blast.