Progress
Weight this morning was 169.4; bodyfat 19.7%. That’s an improvement over the last couple of weeks, and I’m now back on track where I was a few weeks ago. Over the next few days, as I gear up for the 5K, I’m going to continue to try to east sensibly, and lay off alcohol the night before the race. My goal is to be at about 168 by Tuesday morning.
The 5K is this Sunday. I ran 5 miles yesterday in 43:10; most of it at a fairly slow pace but with two faster half mile intervals: interval 1 — 3:15 (6:30 pace) interval 2 — 3:34 (7:08 pace). I held back just a bit on the second one, concerned about straining the achilles tendon. I need to time my intervals better so I can hold a pace throughout the interval session. I tend to go too fast in the early intervals and then slow down in the later ones.
Right now the tentative plan for the 5K is to start at or very close to the front of the line, start out fast, and settle in over the first mile at whatever pace under 7 minutes I can sustain without feeling like I’m going to die. I need to hold back just a little bit so I have reserves left for the last mile. I’m going to guess right now I’ll be able to do about 6:50 pace in race conditions, but we’ll see. If I feel really good I’ll try to go faster than that. I’ve found I can go a lot faster in race conditions with other people around me than when I run by myself. Another factor is the Achilles tendon; if it feels tender or strained I may have to hold back more than I would otherwise.
April 10, 2008 at 6:16 pm
I feel like I’m visualizing the race with you. Stay out of traffic. Start strong and fast, but relaxed. Keep a reserve so my last mile will be fast. The only difference is that I’m probably a minute per mile slower. You’re right at or below a 21. I’m shooting for sub 24. Good luck, run well, enjoy the race.