Wednesday, October 13, 2010

6K tempo

Another perfect morning for running, and this went about as well as I could have hoped. My target 2K split was 7:20; actual splits --
7:11.92
7:14.49
7:14.84
overall = 21:41.25
average lap = 86.75
average mile = 5:49.8

I should note that 2.25 years ago, I did 6.4K tempo (one lap further) in 22 minutes flat (only 18.75 seconds more). Two weeks later I had one of the worst races of my life, a weak Vermont relay performance a few weeks after that, followed by nearly a year of lassitude. All of which I'll try to avoid this time around, of course.

Sunday, October 10, 2010

run for ricky 10/9

AM - 15 min warmup and 5K race
PM - 30 min easy

Solid, steady effort at the Ricky 5K after a good training week. It was nice to have someone else lead for a bit after last weekend's double; both of those races were settled in the first three minutes. Yesterday I ran conservatively for ten minutes or so and then dialed it up. Hadn't planned anything in the afternoon until I saw the results of the Reeves 4.6mi race: Top five finishers all under 25 minutes. So my 5K pace would've landed me in sixth place. Yuck.

Monday, October 4, 2010

two 5Ks

I decided to experiment with back-to-back 5Ks over the weekend.
Here are the results:  race one   race two

I don't plan on trying this ever again. I felt great throughout the first race and horrible in the second. I do have some experience with multiple hard runs in a single day (the Vermont 100 mile relay) so I wasn't too worried about this, but I'm kind of useless today.

Now I just need to find a flat 5K for this Saturday...