Friday was another rest day (this one planned - I really hate working out Fridays after work and then having to take another shower & get dressed to go out),
So back to the routine on Saturday: here's a hint: my Facebook / LoseIt! updates yesterday afternoon looked like this:
"AWESOME RUN TODAY! Walked 1/2 mi, ran 1.5 mile, then felt so good I decided to reset my timer and run a 5k to see what kind of time I might get - so another 3.1 miles followed by a 1-mile walk (the rest of the way home) - THAT'S RIGHT I set a NEW Personal Record for 5K today, just screwing around on my dog-walk!! And total mileage for the day 6.2.
Here's how it happened: (gotta share because it just felt kind of magical)
I headed out with a loosely-defined plan of running & walking 5-6 miles, heading to Constitution Trail from the house and going south. I walked the first 1/2-mile, then combination walk / run (mostly run) another 1/2-mile to warm up. Then I really felt ready to get going and ran a full mile. During that mile, I kept noticing my mind wandering and I would think - "Oh crap, I've slowed down!" and check my watch... only to find it was solidly between 11:00 and 11:30 each time, which is a fine pace for me. "Easy run" for me is in the neighborhood of 12:00 - 12:30 and I wasn't looking to push for speed, just a basic endurance run. But MAN, it felt so good and I felt really comfortable (Note to self: this is what it feels like to have two days off before a long run.) Then my mind got to wandering again and I started thinking about the upcoming race schedule. I'm excited for this year's races, feel like it's going to be a very successful year for running. Now I'm getting off on a tangent, but that's exactly what it was like. The first 5k of the year is just two weeks away, and you know how goal-oriented I am... I began thinking What should I have as my goal pace for the MPZ Stampede? My stated goal for the year is to run a 5k under 35 minutes... but man if I'm feeling comfortable right now at 11:20... what does that work out to?
Yes, I'm an accountant; I could totally do that math in my head, but who cares about the MATH?? I decided I wanted to know what I could do, like NOW. So when I hit the 2-mile mark, I decided to walk a few minutes, reset my Garmin, and start the clock over. I'll run a 5k today, in the middle of this long run, and see just how fast I can do it. Simple plan, plus it had the added benefit of Immediate Gratification.
I filled Coty in on the plan; she seemed to be on board, and off we went! No walking, and I tried not to check the watch too often, just run as fast as I felt comfortable doing, and with the exception of a couple of emergency pee-breaks requested by the dog, kept moving as fast as possible until the 3.1-mile marker. At the end of the run, the watch said 36:15! My previous 5k record was 37:18 last October at the CISAR 5k Leg Lifter, so I shaved MORE THAN a FULL MINUTE off my previous PR! And check out those stats! I managed a negative split on mile three but that first mile (which was Mile 3 if you're keeping track from the start of the day's workout) was a SOLID 11:25. Sweet!
That. Was. Awesome.
Here's a photo of my tired, happy dog after what turned out to be a practice 10K run on Saturday.
|Man, it's hard to capture her eyes - her face always comes out as a black blob. Oh, and yeah, it's winter. The yard looks like crap.|
Anyway, the test mile came in a 10:05 - still pretty great for me, but not a new record. I can feel great about that time, but I'm disappointed in Coty's behavior.
Well, I'm off to bed, gearing up for another great week at work! Oh and Ride the Wave starts this Wednesday so I'll have a new, structured training plan readying me for the Lake Run 12K the first weekend in May (and in the process, also for my 10K at the end of April!!)