Ran 5 miles outside this morning, without Sparky (Lybi got to run with the doggy today). I had decided last night that I was going to get in some MP effort on my run today. I had two goals going into the run: 1) maintain MP, which for me is currently 6:50 pace, and 2) be able to maintain proper form and good breathing. I think I was able to achieve both goals, although my second two miles were a bit too fast. Warmed up for the first mile in abouot 8:22, then started the tempo run. Below are my splits:
|
Mile
|
Time
|
Comment
|
| 1 |
6:52 |
This was absolutely perfect, exactly where I wanted to be. 1/2 mile splits were 3:27 and 3:25. |
|
2
|
6:33
|
Oops - I didn't mean too run this fast, although it still felt good. It's almost as if I was getting warmed up the first mile, and then continued to speed up as I got into a groove. 1/2 mile splits were 3:17 and 3:16.
|
|
3
|
6:36
|
This would have been even faster than the second mile, had I not slowed down the last 1/2 mile (purposefully). First 1/2 split was 3:15, second 1/2 split was 3:21.
|
Cooled down the last mile in 7:41 (I thought I was running much slower), then came inside and finished with 2 nice easy miles on the treadmill at 8:30 pace.
So the good news is that it felt very good and sustainable. My breathing was good throughout, and I felt like I was able to maintain good form. This is a good sign to me that my fitness is greatly improved, as is my resting HR - have I mentioned before that my resting HR is now somewhere in the vicinity of 50 bpm (if not a little lower)? I am totally jacked about that. I don't remember the last time it was that low. My next race will be the Arizona Road Racers Summer Race Series #3 (another 5K) in July, and I am excited to see what I might be able to do at that race. I think I will be able to hit another PR, maybe dip under 18:00.
PM - ran 1 mile with Samuel, barefoot, he ran barefoot too, but didn't do as well today. It turns out he ended up giving himself a blister. We will have him run with shoes for a while. Ran another 0.65 with Joey, he did good.
(ProGrid Guide - 176.55) | 