Drove down to Norwalk for a 5-mile race w/approx 150-60 runners. Good day for running. My goal was to pull off as even pace a run as possible and continue my summer improvement. It's a little bit of a challenging course with rolling hills- mile 4 is mostly uphill and the last half mile is uphill...the course was not fully marked and mile 4 was definitely off a bit, yet I was able to get a reliable measurement for both mile 1 and the entire course (5.11). Here's the best I can do with splits...
Mile 1: 6:26 (mostly flat + some uphill...ran very conservatively)
Mile 2: ??? (no mile marker or I just missed it...one downhill then mostly flat)
Mile 3: 19:22 (still feeling very steady...I think mile two was faster because mile 3 had an uphill section)
Mile 4: 26:25 (this mile was mostly uphill, yet I think it was still off a bit...I kept a very steady pace...breathing fine, feel good)
Mile 5: 33:14 (picked up up a bit...last half mile was uphill, yet I still think I ran faster than 6:49...probably could have dug deeper, but nobody was within 100 yards of me either way)
Again, it's hard to know precise splits (only used stopwatch), but feel as though I kept the same pace throughout and even kicked it in a tiny bit at the end. 6:30 pace was my goal and I was able to achieve it. Also, I pr'd on this course from last year by 1min 50 seconds...hope to keep shaving time of the shorter distances. Plan on going to the lake with family and will get a second run in only if time permits...
PM: 2.5 mile warm-up, then ran our 7.1 road race in 3 portions- 2 tempos + 1 mile "cooldown"...
1st tempo (5k): 19:46 (6:23 pace...may have used up my threshold miles for the day)
-2min rest- (wrung my shirt out a few times)
2nd tempo (3 miles): 20:41 (6:54 pace...I'll count this mp even though it felt like tp)
- 1 mile "cooldown"
9.6 miles total for the afternoon. | 