I decided to do my run testing a week early as I'll be heading out of town when my training plan calls for the test. My warm-up consisted of a 1.5 mile jog over to a local city park that has a dirt track that is rarely, if ever used as I thought this would be a great venue for doing these monthly tests.
I started out a pace that I thought I could hold the entire 5K. After 1.5 miles, I realized I was wrong. I ran the first mile in 6:38, second in 7:09, third in 7:13, and the final 0.10 in 6:36 for a grand total of 21:40. Nothing like a positive split!! Not bad considering I haven't done any speed work and I shaved 17 seconds off my 5K time I did in a race a little over a month ago. My vDot climbed 0.4 to 45.4 but still not where I want to be which is under 20'. Hopefully the next 16 weeks will get me closer to my goal - just in time for short course racing!
Next month I'll go out a little more conservative - 7' first mile and then try to drop 10 seconds on each of the remaining miles.
Ironman Cozumel, 2012 Review, Farewell
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Ironman Cozumel
Ironman Cozumel, and all that it encompassed was a true adventrue. We loved
it. The race didn't go as I hoped, but that is pretty much ...
11 years ago
2 comments:
You need to come ride w/ us in NE Cola. We do t-runs after our rides and you'll get a great workout.
jbrandenburg@sc.rr.com if you are interested in getting faster. Some of our group is using EN plans for IM Wisconsin. Strauss is a great guy. Good luck.
Camden,
As you learn how to pace these you'll see your times drop. For me, if I feel sick to my stomach at 3'...I've over-cooked it. I really hold myself back the first 6' or so, then go from there.
Rich
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