Hangin' Loose

Rest day.

Got out to do a run this evening.  I cant wait till I start my training so I have some direction.  Was thinking of doing a recovery run.  And just relax well didnt turn out to be much of a recovery run.  First 2 miles were feeling really good and I was enjoying the run.  With the lights now in the park when I first get there it is nice.  But I just cant watch my splits too easy.  And at times cant hear the beeps saying I just hit a mile.  So it turned out alot faster then a recovery.   So as I am debating to just slow down or what to do.  I just enjoyed the run.  As I came up to mile 4 I decided to have a good fast mile.  To see how I would feel after a nice warm up for this weeks turkey trot and picked up the pace.  And had a good mile for that one.  And ran it on the woodchips which feels alot slower.  And I felt quite good when I got done with the mile.  Then had a cooldown mile.  Splits.. 8:29, 7:59, 7:45, 7:42, 6:25, 7:56, .25 at 8:00. 

Total time 48:14 Avg 7:43

Well I took Rhett's advise and tried to make a 400m interval run at it.  Not sure how I did really it was kind of a hit and miss and learning run.  First 3 miles were warm up miles with 4 100m strides.  Splits were 8:23, 8:10, 7:32.  4th mile I started my 400m then 400 rest 2 times.  Not sure of my splits for each one but it came in 7:09 with the rest.  So I guess they were fast ones.  So I changed my workout to intervals at 400 X2 with 400 rest and it went alot better.  Here is the splits for the interval mile first was a 5:20 pace way to fast rest 9:41 some walking 2nd(4th) was better for 6:08 with 9:53 recovery.  So then just 1 mile cooldown not sure how long since i was still in interval and it ended.  So not total sure how long it was time wise.  But still a good run that I finished early by 10 mins.

Rest day ankle is a bit sore from the run yesterday.  I want to be good for the turkey trot.

This was my first 5k that I did last yr.  So I wanted to make sure I went back to it.  They changed the course from last yr.  Which had 2 hills right at the end.  And it was alot colder.  This year it was alot better.  Only slight uphill for the first mile and another slight one around the half way mark.  My goal was to beat what I did last yr.  Which wouldn't have been to hard since it was my first one.  But to PR on it.  And if all possible go sub 20 on it.  Plan was to go out slower in the first mile 6:30-40 pace hit the next split closer to the 6:26 pace and then go under it to make up for the slower mile at first.  Was able to meet up with a few friends for it.  Slick came to cheer and Dale I ran into at the end.  So meet up with Slick at the first and got some good advise and went over stratagys.  Got a good 20 min warm up in.  The rain kind of stopped at the first of the race and started up a bit after I finished it seemed.  So here is the race portion.

Started right on the front line again.  And started out a bit quick but kept myself in check and slowed it down and was able to come in at the goal pace.  The small incline had very little effect on me for the first half of it which was nice.  Alot of the rabbits you catch in the first mile were dieing on them and was able to pass a few people there.  And felt alot better then in most of my other 5ks.  So was feeling good and more confident in it.  As I got to the half way point I think it was the last of the ups and it was a very slight downhill.  Which I kept saying was just what I needed and picked the pace up from the last mile yet still kept it as close to the plan as I could.  So I would still have it for the last mile.  Started passing a few more people at that point too.  Which really was feeling good and no one was passing me.  Right close to the 2nd mile mark with 1 mile to go I started to feel a bit fatigued and had the battle to slow down.  And had to focus on something else.  I kept saying to relax relax and was able to pick up the pace.  I could hear the crowd screaming as I got closer to the finish line with like half a mile to go.  So I figured the winners and such were getting there.  And it helped lift me more in that last bit.  That whole mile I sat right at the 6:21 pace on my watch and kept wondering if it had stuck or something.  But the mileage and time were going.  I guess I just found a great pace and was able to maintain it for that mile.  As I hit the final stretch was able to pick it up.  And so I wasnt able to do a full out sprint.  But had gave it what I had.  As I got over the line.  Hit the button it was right on 20:00.  So very close if not sub it was very close to it.  And it was right on 3.10.   So a PR for me by like 22-23 sec. So here are the splits. 

Mile 1 6:38

Mile 2 6:31

Mile 3 6:20

Mile 3.1 5:18

Unoffical time 20:00 pace 6:27  Offical time 19:42 32 place out of 1648

Resting today.  Wow legs are a bit sore today.  Even my abs are sore.  LOL must be from the basketball and football.  Since I havent played for a long time.  But spending some good time with my girls.