Running: 4/22/2011

It was warm but cloudy this morning.  I went to the park.  I haven't run in the park in over a week and I kind of missed it.

I was scheduled to do intervals this morning but I got confused pushing the buttons on my Garmin so I didn't exactly do the intervals as planned.  I started off with my standard warm up walk, then jogged at a moderate rate for about 3/4 of a mile.  At this point I pressed the start button rather than the lap button which stopped the timer rather than starting the first interval.  I didn't realize this until about half way through the first interval.  I kept running trying to decide what to do.  I finally decided that I would just run at this pace for as long as I felt like I could.  I ran about 1.5 miles in the mid to low 8s before having to slow down to catch my breath.  I slowed to about 10:00/mile for about 1/3 of a mile then tried to pick the pace back up again.  I was only able to maintain the faster pace for a couple minutes before slowing to around 9:00/mile.  I accelerated back up to around 8:00/mile down the final stretch back to the car.

This was good experience for my next 5K.  I now know what pace I can't maintain for a full three miles. All in, I averaged about 8:55/mile over the course of 3.45 miles or so.  I averaged 9:09/mile in my last 5K for a total time of 28:21.  If I can finish next Saturday's 5K in under 28 minutes I'll be happy.  My original goal was to cut another 1:30 off my 5K time, but I think I underestimated how difficult that would be.  I'm going to shoot for 27:30 but be satisfied with anything faster than 28.  My strategy is to run my first two miles at an even 9:00/mile pace then try to accelerate evenly throughout the last mile to bring my average pace for the last 1.1 up to around 8:30/mile.  That should get me to the finish line in right around 27:30.

Today's Stats:  According to Garmin I did 3.21 miles in 28:51 but I'm adding .24 miles and 1:55 for the time I ran between pressing the stop button and pressing the lap button.  That makes today's run 3.45 miles in 30:46 for an average pace of 08:55/mile.

Next Up:  I'll probably go for an easy run tomorrow with L.  Monday I'm going to do a real interval workout as a final preparation for next Saturday's 5K.  Wednesday will be an easy 3 or 4 miles at a very comfortable pace.  I'll take Thursday and Friday off running, but I may swim Thursday.  Saturday is race day!