Strengthening Phase

  So I'm having a little fun with this idea of training for a 5K. This week gets me to Base Camp II, or I am completing the traditional strengthening phase and beginning a building phase.
  I have put together four consecutive weeks of hill repeats and track runs with three additional easy runs. My heel is fine and all systems seem go...
   Beginning next week I will no longer be doing the hill reps but making the track workout the focus. Instead I'll make Monday a longer distance run. I will level off for one week, next week, then build in distance. By adding 10% increases each week for three weeks I should reach 27 miles a week by the end of Aug.
  All contingent on the heel with is not the primary pain spot now anyway!
  Today was the track work-out, this will have to move back to Saturday as school's starting soon. I made it by 7:15, a good warm-up then 2x800m, 1x600m, 1x400m, 1x200m, 1x100m. brief recovery between each segment. All came in at or under my hoped for 5k pace of 7:43 per mile.
  I wasn't really feeling it but plowed through anyway. I think as I now eliminate the hill reps this ought to make a difference at the track. If I was to continue in this training mode my goal race would be sometime in Oct. The next two races I have scheduled will not be goal races, but FCR's (fast continuous runs). My goal is to break 24min.
    Peace!! Stay cool! It's breaking the 100's here!