AHS, 3:30 p.m., cloudy, 74. I ate a big, late lunch and felt it at times during this workout. 5x1000m. First two were way out of whack (3:44 (6:00 pace), 3:54 (6:17 pace) - avg. 6:09 pace. I rested 3 minutes and got it together where the pace should be. I felt fine on the frist two and could have finished at that pace, but that wasn't my goal. I should have been running 4:05-4:10 per 1000m and did so for the next three (4:05, 4:06, and 4:12 - 4:07 avg (6:38 pace). I then did 4x200m (:38 avg).
I e-mailed a coach/friend and explained my training situation to him and my recent injury. I was told to continue the CV (critical velocity) workouts, but err on the side of being too slow at this point. See www.therunzone.com for more information. I am going to do the 5k this weekend and it will be my first since July. I HAVE NO IDEA WHAT SORT OF PACE TO GO OUT AT? I feel my fitness coming around and I now feel strong again. I will short for an opening mile of ~6:10 and go from there. | 