December 4th, 2008
Ever since the summer, when I was marathon training and Pfitz called for speed workouts at 5K pace, the goal I always shot for was 7:15. I really liked that number, it equated to my original goal of a 3:39 marathon and after the marathon was over, equated to my dream 5K goal of 22:30. Even when I did long intervals like those 1.25 miles a couple weeks ago, I was using 7:15 as my goal pace.
This week I had to (happily) let go of 7:15 and move up a notch. I made a little paper with McMillan’s output for 22:14 and 22:00 race times so I could see what it takes to get from here to there. Now it’s possible that Dec. 20th’s 5K won’t be as beautifully flat as the Turkey Trot (another race I did in that town was quite rolling) so I could very well see a slower result than last weekend, but I’m going to do my best to at least match it.
Today’s workout was a confidence booster. I did 7.25 miles total with 6 x 1/2 mile, 2:00 recoveries. Splits on the intervals were 3:32, 3:31, 3:30, 3:29, 3:34, 3:32 for an average of 3:31, which comes out to 7:02 pace. Last time I did this same workout (three weeks ago), I was aiming for 7:15 avg. pace and managed 7:17, which I was still very pleased with. I’m way more pleased today.
Funny how, with a little steady, concerted effort, you can really evoke a change. And that’s what’s so darn swell about training.
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Nice job!
I’m hoping for a sub 23min 5k this Saturday.
Yahoo, Flyers! I’m going to spread some 5K love on yours and ShoreTurtle’s blogs right now.
Hey I did (1) – 3:30 (1/2) mile split this year when a dog was chasing me, does that count? Just 1 for the year..haha
Dang you are fast! Just think if I was to get a boxer to chase you.
Hmm. Perhaps the dog could be trained to chase in an interval pattern? “OK Fang, today we do half miles with 1-minute rests…”
Hoo boy, half mile intervals. Here you are doing this zippy short stuff, Flo, and I’m at the end of a taper and feeling like a slug. This too shall pass.
Good luck on the 20th – I just posted my own diatribe on my lack of motivation for running a 5k right now. You are a clearly a bigger stud than me in the speed department, I long only for the long slow distance miles right now.
Dave, sure it counts!
Great motivation, too. Not to be mauled.
Jim, counting down to D-day now! You’re going to rock that race, doll. Enjoy your last couple days of slugdom.
Progman, you’re not alone in preferring longer stuff over 5Ks, sems to be a common refrain for marathoners. It’s funny how different an animal each race distance is. Revel in those long slow miles, they’re apparently working at making you faster without much fuss, so ride the wave and when you do get to a 5K again, you’ll smoke everybody.