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.