Brentwood-One Month Away

All, Jake has been meaning to get back onto his blog recently, but let me tell you this. He has never worked harder preparing for a race than he is for this one. He's had some excellent workouts, including one this morning. I won't ruin it, because he'll probably blog the workout details later today, but I will describe the plan we're working from.

He's on a 3 a week schedule, and there are a couple of big differences between previous preparation plans and this one.

First, he's running way more miles. Every workout now is at least 5k. He does one "open" 5k a week, where he just runs at whatever pace he feels like. We don't even really time it.

On alternate weeks, his middle workout is either a series of half-mile sprints (3 the first week, 4 and then 5 later in the plan) or a 23 minute 'interval' training session. In the interval training, he does 7 minutes at a comfortable (easy) pace, then runs at a pace he couldn't sustain for 5k but can sustain for 10 minutes, then for his third interval, he shifts back into the slower pace for 6 minutes.

His third workout each week is another 5k with a time goal. Each week, it gets progressively faster, as he builds toward the goal of 22:30 for the race. Last week, he timed himself at 23:10, which is a big gain from his PR, so let's hope it holds up.

Again, he's running very well and is very motivated to make all the benchmarks for this race.

Support him! If you supported him last time, please let me know that you're in again if you haven't already.

Thanks,
Jim