Running on Empty

10.5 easy.

18 miles on the treadmill. 15 at 8:00 minute pace, 2 at 7:30 down to last at 7:00.

10 easy.  I'm trying to just be more consistent in getting in the aerobic base.

15.5 on treadmill at 8:00 pace.  I'm being more consistent at getting in miles, whereas I used to only run 3 - 4 times a week. I've blogged sporadically on here over the past couple of years, enough to be surprised when noting that I've never really put in more than 3 or 4 runs a week, and never any decent mileage. I've decided to try to up my miles and consistency, noting many bloggers who have made major improvements.

10.5 easy, and 18 lazy holes of golf.

4 mile warm up at 8:30 pace. 

Now, by way of background, the only 5k races I've ever run are the local neighborhood (ward) 5ks, and I've never done particularly well, always wimping out and coasting through, content to take 3rd -- same two people always take 1st and 2nd, neither particularly fast.  We have a slow ward, and typically 20 minutes would win, so today I decided to run 5k in less than 20 minutes, just to see if I could.  (Other than the past ward 5ks, which I did around 21:xx I've never bothered to time a 5k and figure I need to at some point to see where I am.)  Again, I've not been very good at the mental fortitude it takes to "race" but I figured I could at least run 5k in less than 20 minutes.  Well, I'm relieved that I was able to run 5k in 19:51 (6:23 pace), and I know it was not an all out effort, so there is some hope for better improvement.  Because I've been running more miles than I ever have, I've not really done any speed work.  Today was encouraging.

 Finished with easy 1 mile cool down at 9:00 pace.

7.5 easy. Too busy doing other stuff.