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