I did a little speed session at lunch. 5x1k@5k pace with 90 seconds recovery. Went to the U track and it was windy. I thought I could do these in 3:20 (5:22 pace) but I have difficulty pacing at this speed. The first was too fast - 3:15. Then 3:22, 3:30, 3:28 and 3:21 to finish. Range of 5:14 to 5:39 pace and average of 3:23.6 or 5:28. That's a 16:59 5k which is about what I ran in my last build up. I extended the recoveries on the last two from 300m-400m (93, 84, 118, 115).
I think I tend to check out when running gets tough and sets 3 and 4 reflect this lack of toughness. The last one didn't even feel that hard. My body was just glad that I was getting this over with and let me let loose a bit. No flare up of the left glute so I am encouraged by that.
The other experiment here was the crocs. I wondered how they'd feel on the track and they were not great. It's harder to get a foothold on the curves and I got a nice blister on the outside of the left foot. So, yeah. That's a first and a last. With different shoes and no wind, I bet I could hold that 3:20 no problem.
60:12 total for the run with 300 ft up
| 