Lately I have been running more than usual and entering a series of races in small towns around Champaign Urbana. Each one is a 5K and the idea is that the old guy who has the lowest overall time gets an all area award.
So it has been helping me to affirm that in every sense I am an athlete. The book I follow affirms over and over that the main picture of my life is the life of an athlete. I want to write more about this later, but it is just one among a host of big realities that I have begun understanding a bit since retiring from 30 years in ministry. Why I didn’t really get it then I am not sure. But it is starting to make sense.
I like this quote from one of my favorite runners:
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
Steve Prefontaine
So any way to get ready for a 5K, here is a good routine:
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
1 |
CT or Rest |
3 x 400 IW |
2 m run |
30 min tempo |
Rest |
5 m run |
30 min EZ |
2 |
CT or Rest |
4 x 400 IW |
2 m run |
30 min tempo |
Rest |
5 m run |
35 min EZ |
3 |
CT or Rest |
4 x 400 IW |
3 m run |
30 min tempo |
Rest |
6 m run |
35 min EZ |
4 |
CT or Rest |
5 x 400 IW |
3 m run |
35 min tempo |
Rest |
6 m run |
40 min EZ |
5 |
CT or Rest |
5 x 400 IW |
3 m run |
35 min tempo |
Rest |
7 m run |
35 min EZ |
6 |
CT or Rest |
6 x 400 IW |
3 m run |
40 min tempo |
Rest |
6 m run |
40 min EZ |
7 |
CT or Rest |
6 x 400 IW |
3 m run |
40 min tempo |
Rest |
7 m run |
45 min EZ |
8 |
CT or Rest |
3 m run |
30 min tempo run |
2 m run |
Rest |
Rest |
5K Race! |