I decided after pushing myself so hard for the last three runs that it would be a good idea to take it easier this morning. My plan was for 2.5 miles at no slower than 11:30/mile. That would have been a total run of 28:45 I started out trying to maintain as close to 11:30/mile as possible, then found a comfortable pace in the lower 11's. The first mile went by in 11:19 and my heart rate and breathing were just fine. I tried to do approximately the same for the second mile and completed it in 11:14. I just couldn't stand not pushing myself just a little, so I picked up the pace for the last half mile and finished it in well under 5:30 for a final half mile pace of somewhere in the mid to upper 10's. I really pushed myself up the final hill but I still had plenty left when my watch beeped that the workout was complete. It was generally an easy run. My shins and knees are pretty sore and I'm thinking of taking two days of running off this week to let them heal. That would make my pre-5K (scheduled for February 12) running agenda as follows:
Thursday 2/3: Faster 5K Week 3, Day 1
Saturday 2/5: Faster 5K Week 3, Day 2
Monday 2/7: Faster 5K Week 3, Day 3
Wednesday 2/9: Maintenance day. 3 miles at slower than race pace somewhere in the 11:10-11:20 range.
Two days rest, swimming Thursday, nothing Friday.
Saturday 2/12: 5K - I'm hoping to run this at 11:00/mile or better.
Week 3 of my speed improvement program consists of 4.5 reps of 1:30 at a 10 minute pace then 1:30 at a 12 minute pace followed by 3:00 at a 10 minute pace then 3:00 at a 12 minute pace (this workout ends on the 5th rep of 1:30 runs).
Today's Stats: I did 2.5 miles in 27:47 for a pace of 11:07.
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