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A great simulation of a 5K with 1/2 mile recoveries

Posted Nov 17 2008 9:08pm

I ran 5 miles today and did my second attempt at simulating a 5K race. I followed Bruce's suggestion to do it in one-mile segments with a recovery between miles. I walked for half a mile for recovery. My laps were as follows.

Mile 1 - 10:32
Mile 2 - 9: 59
Mile 3 - 9:43

I timed the last half-mile at 9:24.

I didn't carry any water, and I took no walking breaks during the mile. Except for my hat instead of a sweat band, I was wearing what I will run with on September 22. Another difference between today and the race is that today was hotter (mid 80s (F) ) while the race will probably be in the mid 40s. I would like to break 30 minutes for the race, and that will require a 9:40 pace. I'm hoping that with the cooler temperature and the adrenalin factor I can do 9 minute miles which will just break 28 minutes.

I could tell that today wasn't my best day. I only had a one-day rest since I ran Wednesday evening, and I usually have a two-day rest before my Saturday runs. I ran today instead of tomorrow because I'll be gone all day tomorrow.

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