AM - 9.53 mi, 1:19:00, 8:18 avg (no HR today)
Ran from my house to the new park to do 5 x 1k repeats around the small lakes. Today's gift was nice 73 degree starting temperatures and a slight breeze. It felt nice yesterday, but was a little bit warmer so I'm glad I waited until today. Although I'm concentrating on base building I want to do a little bit of concentrated effort on 5k training so I can run 5k's and evaluate my fitness. Park is about two miles away, so ran that at an easy pace, then speed warmed up with 3 25 second strides to goal pace.
Since I've had two 5ks recently under 20 minutes and two over 20 minutes I set a goal pace as 6:26 (or 4 minutes per 1k repeat) and ideally wanted to come in maybe 5 seconds faster.
Trying to hit the pace by feel I ended up faster. It's hard to adjust downward without going too far down and since I might fade toward the end I decided to just go with the pace. If I ended up too slow I'd try to at least hit the 6:21-6:26 goal.
Results exceeded goal: 3:49 (6:10 pace), 3:34 (5:45), 3:46 (6:04), 3:35 (5:46), 3:48 (6:08)
Jogged back home and felt good. Maybe it is too early to tell, but I'm coming up on nearly a month of mostly heart rate training (aka easy running) and it might be starting to pay off already.
PM - 2.33 mi, 21:19, 9:10 avg, HR 125 avg, 136 max
Short run around the neighborhood loop after dinner, and after a stick shift lesson for Andy (he can at least get to where he needs to go if he has to and should be pretty smooth with a little more practice). Cooled down nicely just before I started running due to some rain nearby but not so close we actually got any here.
| 