Faster 5K: Week 2, Day 2

This morning was cold, but I had a great run.  I started out a little sluggish and was dissatisfied with my pace, so after my second rep of 1:30 @ 10:00/mile pace (it turned out to be a bit slower than that) I kept up the faster pace through the first 2:00 rest period and then continued on through the 3rd 1:30 rep.  I was able to keep up almost a 10:00 mile pace for 5 minutes with no problem.  I could have kept on but I knew I would tire out quickly if I did, so I slowed to 12:00/mile or so for the prescribed 2:00.  Looking back at my splits on the Garmin I found that I'm still running the faster portions at around 9:30/mile and the slower portions at around 11:30/mile.  If I slow to 12:00 per mile I feel like I might as well be walking, so I have to pick up the pace a bit.  I'm able to get my heart rate down to the lower 160s at that pace. 

I did the whole routine as it was written this morning with the exception of skipping the resting phase during the second repetition.  It got more difficult towards the end, but I actually ran a slightly faster pace as I progressed.  I don't know if it was more difficult because of the faster pace or just because I was tired from running over 3 miles.  I only felt the urge to rest through the fast run a couple of times, but I've been winning those battles more often than not lately.  When all was said and done, I was out of breath, covered in sweat and very pleased with my distance and pace.

Today's Stats:  I did 3.6 miles in the 39:30 workout for an average pace of 10:42/mile.  That's my best time by a full 10 seconds/mile and the longest distance I've ever run.  I have no doubt that my plan is working.  My first 5K of the year is two weeks from this coming Saturday.  Having done 3.6 miles in 10:42, I'm thinking that I should be able to manage that same pace or faster for 3.1 miles for a race time of somewhere around 32 minutes.  I will be pleased with anything faster than 33 minutes.

Next Up:  A 700 yard swim tomorrow morning and I'll repeat today's running routine one more time on Saturday morning before hopefully moving on to Week 3 on Monday.