All I know is that pizza and beer tasted pretty good tonight.
Oh yeah, I did a pretty good workout today that answered more than a couple of questions that I had.
Okay, I probably could have, should have, yeah, I should’ve run outside today. It was in the teens, the roads were mostly clear and the sun was shining. However, I had a very specific workout that I wanted to do, just to see where I actually am, versus where I think I am.
In other words it was time a 5K time trial on the treadmill.
I know, I know the treadmill is not the gold standard predictor of an actual outdoor 5K race time, but it is the best I got for the foreseeable future since there are not any reasonably close 5K’s over the next few weeks and last weeks 4.5 mile race got me to wondering what kind of shape am I really in. Plus it forces me to work my arse harder than I might on my own on a training run, when I got up into the faster paces.
Also, I have the ulterior motive that I want to push myself to overcome a perpetual weakness that I have in any 5K.
I felt pretty confident that I could maintain sub-8:00 pace without too many problems, so I figured that would be the first mile.
- 1.0 mile – 7.6 mph
- .50 @ 7.7 mph
- .25 @ 7.8 mph
- .25 @ 8.0 mph – 2.0 miles
- .25 @ 8.1 mph
- .25 @ 8.2 mph
- .10 @ 8.3 mph
- .10 @ 8.4 mph
- .10 @ 8.6 mph
- .10 @ 8.7 mph
- .10 @ 8.8 mph – 3.0 miles
- .10 @ 9.0 mph
Total Time 23:21 — 7:30 pace
Not an earth shattering time for a 5K by any stretch of the imagination, but it told me a lot about me and where I am right now.
First off I ran comfortably with only a little bit of tightness in my left calf (trying to land more on the forefoot all week). Which means that I am running as healthy as I have in a long time and that if I can maintain this consistently for a while that it opens doors that have been closed for a while.
I did feel strong most of the run and could have gone a little faster the first 1.5 miles, but then I wonder if I would have felt as strong during the second half of the run?
No, I am not saying that I could maintain a 7:00 minute pace for an entire 5K at this point, but I am much more confident that I can get there, than I was before this run.
Today’s run was a good learning opportunity and probably one that I will attempt again in a couple of weeks.