Saturday, August 15, 2015

Real speed work...

 Well its been a very long time since I logged anything at a 4:00 pace.   Signed up for a little 5K local race  next weekend so theres nothing quite like the 7 days to prep for the lung burner.    I logged a 11k run on my meal break at work today.    First 6K was at a 5:00 pace with my usual 4:45 fartlek at 4,5 and 6K mark.  At 6.8K I cranked it up to a 4:45 pace,  at 7.6K picked it up to a 4:30 pace then at 8.4K I cranked it up to a 4:00 pace held it for 800 meters and then at 9.2K I started a gradual cool down finishing up logging 11k in total.  

 I was wearing my Hookas today and they worked very well at 15 kmh.   Normally runnign really fast is quite jarring but it was a smooth ride in the Hookas.     So its Hokas next week!  

  Goals for next weeks 5Ker ....

 A -  Sub 22:00
 B -  Sub 22:30
 C -  Sub 23:00

I have only done 2 5Kers ,   Aug 8, 2009 the Coleen Lantz Memorial 22:04 and July 9th , 2011 the Meaford Harbor Run 20:46.  

1 comment:

Robin said...

Good luck with the 5K, should feel really short compared to your other races. Remember to hydrate :)