Thought about doing another 5K this morning also thought I would like to be at the Steeplechase. However, I don't want to push my luck. Really it has only been a couple weeks without knee pain and I'm just happy to be in the 60s again. I opted for a workout. This is the same home loop that I often do. Last time I pushed it was as a time trial on April 28th in a 17:38, though last weekend was a 17:37 this is a much faster course and the effort last weekend would easily put me under 17. My plan was to run 2x5K at just under 18 each so "relatively easy". The loop is 6.2 and on the 2nd loop I added some around SugarHouse and random neighborhood to get my mileage goal for the week. Here's the breakdown.
1mi warmup, still half asleep
First 5K
5:56 dwn Sunnyside
5:54 dwn 13th E to 15th S
5:48 dwn 13th E to 21st S
0:39 up 21st S
TOTAL 18:17 a little slow but not bad (3.11 mi)
~3mi recovery
Second 5K, slightly different start a little up b/f the dwn
5:59 a little on Foothill first
5:45
5:58
0:41 still on 13th, should have been faster
TOTAL 18:13 consistent but I obviously have not been working on speed (3.11 mi).
Remaining cooldown except for one surge in SugarHouse. I came up on a guy and said hi as I was about to pass him. Instead of saying hi back he started to surge to pull ahead of me again. Well my competitive nature took over and I threw in a 200 m surge by the time I turned around he was gone.
Avg. 7:19 HR 156 First time on the first page of the mileage board since Aug '08 on a Sat evening, not sure if it will hold after all the Sat runs are updated but it is nice to see progress in the recovery... | 