5.02 warm up, 38:25, 7:39 pace, Avg HR = 142, Max HR = 150, no rest,
3.12 threshold run, 20:02, 6:25 pace, Avg HR = 168, Max HR = 176
1.04 warm down, 10:01, 9:35 pace, Avg HR = 133, Max HR = 139
I've mentioned this before, but my first goal that I set when I started running was to break 20 minutes in a 5k. My first chance to do that will be one week from today at the Baton Rouge Turkey Trot on Thanksgiving day. I've been nervous about meeting that goal because I haven't trained for a 5k race since the summer session of Kenyan Way ended. At that point I began my focus on longer distances. That's not to say I haven't done speed work, but I'm not sure if it's applicable to 5k distance. It probably is, but from a mental perspective I haven't given much energy to breaking 20 minutes.
It's been a long time since I clocked 24:38.2 on 3/31/07 at the Bellaire Trolley Run (Julie beat me at that race!), and now I'm hoping and expecting to shave off nearly five minutes from that time. In preparation for that race, and because I missed my speed workout yesterday, I decided to run a 5k around the perimeter of Rice today at my top effort so I could find out what kind of time to expect. The short answer is that it looks good for me on Thursday. The 20:02 in 3.12 miles equates to 19:56 in 5 kilometers.
Race day could yield worse results because:
1) The Garmin probably underestimated the distance I'll run at the Turkey Trot.
2) The Lap around Rice has no sharp turns, and the Turkey Trot course is going to be more challenging.
3) The weather was great today, and adverse Thanksgiving weather could affect my performance.
But race day could yield better results because:
1) I turn in better times in a competitive environment.
2) I'm not going to warm up with five miles of 7:39 running.
3) I'll probably take a day off before the race to taper.
4) My family will be there to cheer for me.
The bottom line is that today's run gave me a confidence boost going into Thanksgiving.
warm up
7:43, 7:29, 7:57 (traffic crossing), 7:33, 7:37
"race"
6:30, 6:27, 6:20, 0:41 (.12 miles, 5:41 pace)
Random post and FTP testing on the bike
2 years ago
5 comments:
I am sure that you know but just a reminder: make sure you run the shortest distance for the entire course. Cut corners close, look ahead and straight line to the next corner for the shortest route. That could be the differnce between 20:02 and 19:59. Good Luck.
Don't worry about a thing. Take off, stay strong. You are already there.
Jonathan-
Looking forward to turkey trotting with you! Good Luck! I won't be looking to break any records, just doing a little pre turkey eating workout, but I will definitely cheer you on as you fly past me!
Joanna
kevin--
Thanks for the heads up for the tangents. I tried that for my 25K race recently, and found myself forgetting from time to time and just following the people in front of me, or hugging the curve if nobody was around. The course way wavy, so running tangents may shave shaved off a few seconds. I'll try to pay closer attention at the 5k.
Joanna--
Thanks for the support. I'm looking forward to seeing you as well. Based on the time I saw you running at LSU (http://runforspeed.blogspot.com/2007/09/easy-16-miles.html), I'd say you're a lot closer to a medal than I am!
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