So I decided to prolong my racing season for one more race before I go into hibernation for the winter. No, its not going to be a marathon (thank you), but actually a 5K. Yep, a simple, "easy" 5K. I am going to do the First Dam Run 5K on Nov 1st. Flat, Fast, loop course. The goal is to finally break 17 minutes. My PR is 17:08 and I think I can do it. I have decided to cram for the race working on my VO2 Max and see if I can up my pain threshold. Today was day 1 of that mission. I ran the Providence Hills loop. I wasn't feeling too great, as I am fighting a bug that attacked our house (Lily was the latest victim up barfing last night). The goal was 10x2 mins at CV pace (not quite ready to do VO2Max work so CV fartlek will have to do) with 1 min slow jog rest. My flat CV pace is 5:40, but this course is anything but flat, so I ran more by feel. - 5:58 pace (rolling up)
- 8:00 pace (nasty uphill)
- 6:33 (uphill)
- 6:28 (uphill)
- 5:15 (down)
- 5:10 (down)
- 5:30 (rolling down)
- 5:28 (rolling down)
- 5:36 flat
- 5:39 flat
T-64:24 (9 miles) (7:09) 164
| 