Workout: 30-min tempo starting at 25 seconds slower than race pace and then last mile at race pace. Decided race pace would be 5:20 Planned a 7 mile block to give good warm up and cooldown distance. Warmed up a mile and felt real calm and collected but a little nervous because my watch battery was low. First mile was a 5:42 so a little too fast, watch batter got to 3% at 1.5 in so I turned gps off and used it mostly for a timer. At this point I was already hurting so I knew I was in for it. Kept grinding through since this was my only workout this week so I was going to give it everything I could. Got to the turn that meant 4 miles in and started to get loopy but kept going hard. At what I think was 5 things got fuzzy and by the end I was seeing spots. Watch buzzed at 30 and I just stumbled to a stop and sat down on a curb in front of a church and just kinda sat there for a long time. Splits are without gps so they aren't the most accurate 5:42, 5:34, 5:25, 5:17, 5:15, last .6 @ 5:14. I did the math and although my loop was only 6.9 I ran 5.6 (I know this because I only cooled down .3) in 30 minutes so averaged a 5:21. Also the last 3.1 was a 16:19 5k so I guess I can update that. I feel more healthy both mentally and physically than I did at peak during senior year. There's no way I would have been able to do this during track or xc Not too bad |