99 Excuses, but a virtual 5k ain't one

July 29, 2014 Marcia Piper

The last time I trained properly for, and ran a 5k (dressed as a super hero no less), I PR'd at 28:58.

(insert happy dance and pancakes)

It's almost hard to fathom that was almost a year ago (I began running two years ago).

Time flies. Slacking (whilst training) persists.

Ok, its an epidemic, don't get too close.

Ugh.

Ever since the stress fracture that would never heal I've been too chicken to, afraid of, stalling for -- nothing.

My leg is -- fine.

My brain hasn't quite got the memo, and my rear had grown quite accustomed to couch surfing/snacking.

Honesty hurts.

Plus my mom says I have a "flair for the dramatics."

Whatever.

The struggle is real.

With 2014 speeding by and my first full marathon approaching, it is high time I get my shitake mushroom together and make (and fight like hell for) REAL goals.

My race (times) record this year has been -- lackluster.

I have no one to blame but myself.

So, I signed up for a few races prior to 26.2 in order to get me ready: physically, mentally, and emotionally.

Full race calendar -------------->

Enter (my first) Virtual 5k, the brilliant (link up) brain child of Desiree + Jenny. You should totally join in too!

You can also follow along on Instagram, hashtag #DJV5K

Add in a wedding (weekend) to plan, another international trip, and you know life -- I've got my hands full.

Jesus take the wheel.

Like any good perfectionist, I got to work setting a game plan.

Run 5/week (total)
Speed
Easy - 2
Hills/Tempo
Long

Cross Train 5-6/week + plank daily

WEEK 1: 31 Mi

Mon	Jun 30	Easy Run	Dist: 6 Mi @11:36
Wed	Jul 2	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 10:09; Cool
Thu	Jul 3	Easy Run	Dist: 6 Mi @11:36
Sat	Jul 5	Long Run	Dist: 12 Mi @11:36

WEEK 2: 32 Mi

Mon	Jul 7	Easy Run	Dist: 6 Mi @11:34
Wed	Jul 9	Speedwork	Dist: 6 Mi, inc Warm; 3x1600 in 9:22 w/800 jogs; Cool
Thu	Jul 10	Easy Run	Dist: 6 Mi @11:34
Sat	Jul 12	Long Run	Dist: 14 Mi @11:34

WEEK 3: 33 Mi

Mon	Jul 14	Easy Run	Dist: 5 Mi @11:31
Wed	Jul 16	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 10:05; Cool
Thu	Jul 17	Easy Run	Dist: 5 Mi @11:31
Sat	Jul 19	Long Run	Dist: 16 Mi @11:31

WEEK 4: 26 Mi

Mon	Jul 21	Easy Run	Dist: 7 Mi @11:29
Wed	Jul 23	Easy Run	Dist: 6 Mi @11:29
Thu	Jul 24	Easy Run	Dist: 6 Mi @11:29
Sat	Jul 26	Easy Run	Dist: 7 Mi @11:29

WEEK 5: 35 Mi

Mon	Jul 28	Easy Run	Dist: 5 Mi @11:29
Wed	Jul 30	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 10:03; Cool
Thu	Jul 31	Easy Run	Dist: 5 Mi @11:29
Sat	Aug 2	Long Run	Dist: 18 Mi @11:29

WEEK 6: 36 Mi

Mon	Aug 4	Easy Run	Dist: 5 Mi @11:27
Wed	Aug 6	Speedwork	Dist: 6 Mi, inc Warm; 3x1600 in 9:16 w/800 jogs; Cool
Thu	Aug 7	Easy Run	Dist: 5 Mi @11:27
Sat	Aug 9	Long Run	Dist: 20 Mi @11:27

WEEK 7: 37 Mi

Mon	Aug 11	Easy Run	Dist: 7 Mi @11:25
Wed	Aug 13	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 9:58; Cool
Thu	Aug 14	Easy Run	Dist: 7 Mi @11:25
Sat	Aug 16	Long Run	Dist: 16 Mi @11:25

WEEK 8: 29 Mi

Mon	Aug 18	Easy Run	Dist: 7 Mi @11:23
Wed	Aug 20	Easy Run	Dist: 7 Mi @11:23
Thu	Aug 21	Easy Run	Dist: 7 Mi @11:23
Sat	Aug 23	Easy Run	Dist: 8 Mi @11:23

WEEK 9: 38 Mi

Mon	Aug 25	Easy Run	Dist: 6 Mi @11:23
Wed	Aug 27	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 9:56; Cool
Thu	Aug 28	Easy Run	Dist: 5 Mi @11:23
Sat	Aug 30	Long Run	Dist: 20 Mi @11:23

WEEK 10: 40 Mi

Mon	Sep 1	Easy Run	Dist: 9 Mi @11:21
Wed	Sep 3	Speedwork	Dist: 7 Mi, inc Warm; 4x1600 in 9:10 w/800 jogs; Cool
Thu	Sep 4	Easy Run	Dist: 8 Mi @11:21
Sat	Sep 6	Long Run	Dist: 16 Mi @11:21

WEEK 11: 41 Mi

Mon	Sep 8	Easy Run	Dist: 7 Mi @11:19
Wed	Sep 10	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 9:52; Cool
Thu	Sep 11	Easy Run	Dist: 7 Mi @11:19
Sat	Sep 13	Long Run	Dist: 20 Mi @11:19

WEEK 12: 32 Mi

Mon	Sep 15	Easy Run	Dist: 8 Mi @11:16
Wed	Sep 17	Easy Run	Dist: 8 Mi @11:16
Thu	Sep 18	Easy Run	Dist: 8 Mi @11:16
Sat	Sep 20	Easy Run	Dist: 8 Mi @11:16

WEEK 13: 42 Mi

Mon	Sep 22	Easy Run	Dist: 8 Mi @11:16
Wed	Sep 24	Tempo Run	Dist: 7 Mi, inc Warm; 5 Mi @ 9:50; Cool
Thu	Sep 25	Easy Run	Dist: 7 Mi @11:16
Sat	Sep 27	Long Run	Dist: 20 Mi @11:16

WEEK 14: 23 Mi

Mon	Sep 29	Easy Run	Dist: 2 Mi @11:14
Wed	Oct 1	Speedwork	Dist: 7 Mi, inc Warm; 4x1600 in 9:05 w/800 jogs; Cool
Thu	Oct 2	Easy Run	Dist: 2 Mi @11:14
Sat	Oct 4	Long Run	Dist: 12 Mi @11:14

WEEK 15: 22 Mi

Mon	Oct 6	Easy Run	Dist: 5 Mi @11:13
Wed	Oct 8	Tempo Run	Dist: 5 Mi, inc Warm; 3 Mi @ 9:36; Cool
Thu	Oct 9	Easy Run	Dist: 4 Mi @11:13
Sat	Oct 11	Long Run	Dist: 8 Mi @11:13

WEEK 16: 36 Mi

Tue	Oct 14	Easy Run	Dist: 3 Mi @11:13
Wed	Oct 15	Speedwork	Dist: 4 Mi, inc Warm; 2x1600 in 9:03 w/800 jogs; Cool
Fri	Oct 17	Easy Run	Dist: 3 Mi @11:13
Sun	Oct 19	Marathon Race Day	26.2 Mi @10:12 Time: 4:27:18

(training plan via Runner's World Smart Coach -- its FREE!!)

Easy enough, no? Granted I've got a super OCD version of all this in excel to track all my life via running/fitness/and shoe mileage, but no one wants to see all that drama. If you do, email me and I'll send you a copy and declare you my best friend.

Thankfully I now have a treadmill, "whom I absolutely adore!" so really I have the tools for success. Without leaving home and putting on clean clothes, which requires actually doing laundry.

I digress.

There is not one dang reason why I can't hit some goals. Hard.

Goals:

5k: 28:00

13.1: (a) 2:15, (b) 2:20

26.2: Cross the finish line, upright, and smiling.

Here's to happy dancing at the finish!

What are your race goals for (the remainder of) 2014?

Have you ever ran a full marathon?

What's your favorite race distance?

More importantly, what is your favorite post race food?