Ran a few miles trying to prepare just a little for my annual race next week. I'm not nearly in the shape I was in a few months ago, weaker, slower, and much less endurance. But I've been going to the gym about 2 times each week and have retained a good amount of strength anyways, although I've been having to go easy on the bench. I've been doing a little running. Not nearly enough though, I'd say from September until now I've probably averaged about 4-5 miles per week on 1 or 2 runs per week. My goal for this 5k is basically keep in the 17:00 range and finish top 10. I will probably run just under 6:00 pace per mile on the first half because its uphill and then I will hopefully increase my pace on the way back and maybe average about 5:40. With a strong kick that should be enough to stay under 18:00. Not exactly the shape I was in 2 years ago for this race, but too late to change that. Today I ran 6:40 pace for the first 2 miles and finished with a 5:50 mile, my legs felt a little weak that last mile so I will try and run a few more times before the race. My goal going forward is to run 15-25 miles per week and run 3-5 times a week. I'd love to get up to about 10 miles on some of thosr runs so I can build endurance too. |