Wednesday, March 23, 2011

5k Training: Day Eleven

I'm BAAAAAAACK!!!!!  The last two days running have felt really horrible to me.  My pace, after having steadily improved, dropped down lower than when I started.  Not a lot lower, but still it didn't feel good.  Today I decided to run the path I used to walk everyday.  It was really nice to go back to where I started this and be able to run.
Today, as I headed out the door, I was determined to go faster and get back to where I was last week.  I cranked up the tunes and headed out.  The first interval felt great, my legs burned a bit but that always happens.  Two minutes can seem like forever though.  I got to my first walking rest and thought, "okay, I ran that one a little fast, I better pace myself so I can make it through this workout."  Bells chimed and it was time for round two.  By this time, the burning was leaving my legs and I zoned in on the beat of the music.  Before too long, the signal came to walk. Or so I thought, "Next interval, two minutes fast." rang the voice of my program.  Two minutes fast?  Hadn't I just done that?  Apparently I was so intent on the rythym that I had missed my signal to walk.  Now a seasoned runner probably would have just kept going.  Me, I had to resist the urge to stop right there and restart my run.  I want each run to go exactly as planned, run the fast intervals, walk the slow.  Only go the precise amount of time allotted.  Weird, I know.  Anyway, I pushed that desire aside,  walked for what I figured to be one minute and then ran the rest, getting me back on track.  The rest of the run went.....normal.  It hurt, I wanted to quit the last interval but I didn't.  I finished with a 14:34 pace, only three seconds slower than my best pace so far.  All in all, a pretty good day.

Avg. Pace
Avg Speed

IntervalsPace (min/mi)Elevation (ft)
5:00 (warmup)14:584
2:00 (fast)12:330
1:00 (slow)15:471
2:00 (fast)12:084
1:00 (slow)13:42-1
2:00 (fast)14:561
1:00 (slow)16:091
2:00 (fast)13:144
1:00 (slow)13:53-1
2:00 (fast)13:330
1:00 (slow)15:49-1
2:00 (fast)14:49-1
1:00 (slow)17:04-1
2:00 (fast)14:06-2
1:00 (slow)15:370
5:00 (cooldown)16:27-7

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