Made a rare appearance at an actual track this morning for my training run. The group that I ran a relay with back in the Spring does a regular track interval workout on Wednesday mornings, and for the first time this morning I didn't have some sort of conflict and was able to join them. I'm running my second 5k this Saturday, and I'd like to try and go sub 20-minutes, but haven't been doing speedwork as part of my Ultra training and didn't really have a feel for my potential to blow-up if I tried to go out fast.
The results were moderately encouraging. The workout was a 1-mile warmup, 10x400m intervals with 200m recovery between, and 1-mile cooldown. I generally felt good throughout, and was able to do the last 2 400s at sub 6-min-mile pace, which is really pushing it for me. Here's the data:
So .... in terms of the 5k this weekend, I'm confident enough to roll the dice and shoot for a 6:15/mile or faster pace, still with the real possibility of a spectacular flameout at the end. That's part of the fun of a 5k though, right?
The results were moderately encouraging. The workout was a 1-mile warmup, 10x400m intervals with 200m recovery between, and 1-mile cooldown. I generally felt good throughout, and was able to do the last 2 400s at sub 6-min-mile pace, which is really pushing it for me. Here's the data:
So .... in terms of the 5k this weekend, I'm confident enough to roll the dice and shoot for a 6:15/mile or faster pace, still with the real possibility of a spectacular flameout at the end. That's part of the fun of a 5k though, right?
Sweet splits there my friend! I'd say sub-20 is yours!
ReplyDeleteGood luck at the 5k...looks like you are in great shape for your goal!
ReplyDeleteWay to go Crash! Now remember not to burn........
ReplyDeletenice splits...
ReplyDeletebe like Leroy Jenkins!
Nice running! Sub 20 will be yours - no blowing out early!
ReplyDeleteGreat times! Good luck!
ReplyDeleteHoly fast! I love that your easy recovery in beteween 400s is my 10k pace :) GOOD LUCK!
ReplyDeleteGreat splits! Sub-20 is most certainly yours!
ReplyDeleteWOW!!!! Great job.....can't wait to hear about your 5K results...go GET IT!!!
ReplyDeleteGreat job on the intervals - woohoo! Hope your 5k went well. 5ks kill me, I think I'd rather run a few back to back marathons than I 5k...but they do make you speedier so I try to throw in a few every year.
ReplyDelete