Don’t Expect PRs in the Middle of a Training Block

Last week I was under the silly impression that I could run a PR, not my 24:30 goal time, but a sub 25:25 5K as a simulation run, smack dab in the middle of my eight-week 5K training block. I knew better, but I let myself believe this and watched it unravel in front of my eyes. Here are a few reminders for the runners out there.

PRs Come with Proper Tapering and Peaking

You are not tapered, and you haven’t yet hit your peak for the training block. Therefore, you can’t expect a PR, even if you have been working hard. To make things worse, I did not follow my training plan. I unexpectedly took an extra rest day on Monday, which I stole from Thursday. This shift caused my Wednesday “Fast” five-mile run to be run on Thursday.  I thought I got away with it on Friday with no delayed onset muscle soreness (DOMS), but that wasn’t the case. I had DOMS on Saturday morning. 

Cut back on Strength and Conditioning When Running a Race or Time Trial

My glute activation warmups have become sneaky strength and conditioning sessions. It’s vital to cut back on strength and conditioning and only complete some light activations on the day of the time trial. My legs were heavy from the S & C I had been doing during the week. I recently increased the number of repetitions for most of my exercises (donkey kicks, air squats, reverse lunges) and the duration of my side planks.

These are all great reminders as I prepare for the time trial that will conclude this training block. What lessons have you learned preparing for a time trial? Please share in the comments below.

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