I do not doubt at all that we are capable of running the times we ran on Saturday. Every summer I counsel individuals on our team who are struggling with their workout times in the heat and humidity. I always say..."all you need is the first cool and crisp Tuesday morning in September and you'll see what great shape you're in." Well, this year that first cool and crisp morning just happened to fall on a Saturday...race day.
Trust me, and more importantly, trust our system. If you need confirmation, look at the data for yourself. Go ahead...you can't help yourself...you're a bunch of nerds anyway :)
Look at the pace chart and locate where you're 80% run from Tuesday was, extrapolate if needed. Maybe even take a few seconds (4-5") off your average due to the temperature and humidity. Then go to the mcmillan calculator and plug in your projected 5k or 10k time from the pace chart. Once the calculator produces your equivalent times for other distances, choose either 6k or 8k. See what comes up. Whether Saturday's course length was accurate or not, we are very capable of the times we ran!
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 16-20 x 300 @ 6k xc pace, r= 90"
men: 20-24 x 300 @ 10k xc pace, r= 60"
+ general strength circuit at track
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x 40m fast striding on ramp w/ walk recovery
+ hip work and/or mcmillan core
friday (6:00/6:45 AM)
800j + mcmillan wu
+ AT running on track (w= 3-3.5 mi / m= 3.75-4 mi)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd / optional if you attended Sep 1)
long aerobic running at Chattahoochee River
+ cool-down exercises
+ recovery at training room
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