Saturday, September 20, 2008

Saturday, September 20, 2008 [12M]

2x5000m - 17:11, 17:16

I was up around 10:30 this morning, had some breakfast and waited a couple of hours to be fully awake before heading over to Carlmont high school for a track workout. I'm starting to run some marathon specific workouts, which will include some longer intervals on marathon pace (I'm assuming about 5:40 pace for MP right now). I should be able to run more than a couple of 5Ks at that pace but I'm not yet used to running such long intervals on the track so I thought I could use a transition period. I started out a bit faster than planned on the first one, coming through the first lap in 80. I slowed down but not by much and I was comfortably running close to 5:30 pace the whole way. I split 5:28 for the first mile, was at 10:59 for mile 2 and 16:30 at mile 3. (Note that these were full mile splits and not 1600s, since the track is short and I'm running in lane 3, which is a couple of meters over 400m. I guess the 5Ks were about 30m long so they would have been 5-6 seconds faster, not that it makes much of a difference but I'm noting it down mostly for personal reference.) I was feeling fairly comfortable running 5:30 pace and decided to shoot for the same in the 2nd 5K. I took about 4 minutes of rest between the two intervals and continued pretty much where I had left off. I was slightly slower for the first mile, coming through in 5:32 then slacked off a bit on the second mile and came through in 11:08. My legs were feeling a bit tired but I mostly lost focus and  slowed down. I picked up the pace on the 3rd mile and split a 5:28 to come through in 16:36. The 2nd interval took some more effort than the first but I wasn't killing myself out there. I was running on some tired legs by the end, a combination I think of putting in 10K on the track and rounding up a week just shy off a 100 miles. I was tempted to add a couple of more miles for cool down but I was running fairly slow on the way back and I thought that I wouldn't get much out of a couple junk miles.

No comments: