I'm bound to have a 'bad/difficult' run soon. I'm not sure when, but I'm overdue. I've always said the bad runs are what make you a stronger, better runner and I'm actually looking for this run to come. Last night was a pretty easy run I put in 3.4 miles at a 9:23 pace making this a tempo run for me. On top of this I did another 2 miles walking in the morning and a 1 mile cool down after the tempo run. My legs feel pretty good so far - a little tender in the calves but not too bad.
I'm very pleased with my start to the new year. I've already logged 25 miles for the month and I'm feeling very strong. I've run everyday of the new year so far and I can see this overall trend continuing throughout the whole month. (I do expect to take a day off - I'm now sure when yet.)
I've finally decided which 10k program I'm going to work towards for my 10k race in March. January 18th is the program start date and I'll be loosely following Hal Higdon's 10k Intermediate Plan. For those not familliar with this plan, it's and 8 week plan that involves strength training, tempo runs, cross training and some intervals. The plan also calls for a 5k Race on week 4 - which I'll be doing alone. I'll pretty much follow the plan except that I'll be adding a few extra miles hre and there. My race Goal is still running a sub 60 min Race - since it is my first I don't want to burn myself out, because my main goal this year is my1st half that I've scheduled for May. I'll keep everyone posted on my progress.
Kee Steppin'
Bob
Showing posts with label 5k. Show all posts
Showing posts with label 5k. Show all posts
Tuesday, January 5, 2010
Tuesday, April 28, 2009
Two More PB's
This month has been fantastic! Last night I went out for a run with all intentions of just getting some miles in. (I really want to break 100 miles this month.)
During my warm up mile my legs felt pretty tired from my cycling on Saturday but I just said to myself, "We're going to take it easy today, that's why you're not wearing your HRM...." So as I started my planned 2.3 miles, I just cruised along. After about 5 mins I was feeling so good I decided on the spot to g0 another direction and stretch the run into a 5k. Mile 1 slipped by at about 9:40 plus some change and I felt better than when I had started, so I decided to pick up my pace a little over the next mile that was mostly downhill so I could turn this into a Tempo run. Mile 2 split was about 9:25! Even now my legs felt pretty good, I was still running on my toes and my calves were starting to tire a little but nothing I couldn't handle. Conditioning is there - I could have talked pretty easily at this point, in fact I was singing with my ipod under my breath. On this course, mile 3 is entirely uphill - nothing too difficult, just a good finishing mile for a 5k. Now I've run this course 4 times previously and back in Jan of this year was my PB on it - a 30:21. Sitting right around 19 mins at the start of the 3rd mile I knew I was going to blow this out of the water. Surging uphill, I felt relaxed and my breathing was coming pretty easily. This was the first time since I started running again (July '08) that I've actually felt like I was running and not sloshing through waist-high water. It was a nice feeling, after all these miles over the past couple months, I actually felt good when I started to pick up a pace. Now granted a 9:30 pace isn't blistering - but it's really nice to run a faster pace without laboring during it.
Getting back to my run - I finished mile three around 9:30 also (I didn't look at my watch) and finished the course in 29:26. Finally my sub 30 min 5k...... It took a while to get here but I did it. Now I have to focus in on a sub 28....... (It never ends.)
Adding a final cool down mile put me at 94.3 miles for the month - also a PB. April has been kind.
Keep Steppin'
Bob
During my warm up mile my legs felt pretty tired from my cycling on Saturday but I just said to myself, "We're going to take it easy today, that's why you're not wearing your HRM...." So as I started my planned 2.3 miles, I just cruised along. After about 5 mins I was feeling so good I decided on the spot to g0 another direction and stretch the run into a 5k. Mile 1 slipped by at about 9:40 plus some change and I felt better than when I had started, so I decided to pick up my pace a little over the next mile that was mostly downhill so I could turn this into a Tempo run. Mile 2 split was about 9:25! Even now my legs felt pretty good, I was still running on my toes and my calves were starting to tire a little but nothing I couldn't handle. Conditioning is there - I could have talked pretty easily at this point, in fact I was singing with my ipod under my breath. On this course, mile 3 is entirely uphill - nothing too difficult, just a good finishing mile for a 5k. Now I've run this course 4 times previously and back in Jan of this year was my PB on it - a 30:21. Sitting right around 19 mins at the start of the 3rd mile I knew I was going to blow this out of the water. Surging uphill, I felt relaxed and my breathing was coming pretty easily. This was the first time since I started running again (July '08) that I've actually felt like I was running and not sloshing through waist-high water. It was a nice feeling, after all these miles over the past couple months, I actually felt good when I started to pick up a pace. Now granted a 9:30 pace isn't blistering - but it's really nice to run a faster pace without laboring during it.
Getting back to my run - I finished mile three around 9:30 also (I didn't look at my watch) and finished the course in 29:26. Finally my sub 30 min 5k...... It took a while to get here but I did it. Now I have to focus in on a sub 28....... (It never ends.)
Adding a final cool down mile put me at 94.3 miles for the month - also a PB. April has been kind.
Keep Steppin'
Bob
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