Today is the second day of the 6 week run focused block of my training. I did not need to do the 5K run test as I just tested last week to end my NOS. Instead I had a 2 x 1 workout at Zone 4. My new Zone 4 pace is 6:43.
5k test for vDOT. WU: 15′ including 4 x 30″ at 5k pace.
MS: Run a 5k Time Trial. Find a relatively flat course (or track) for your test. Goal is to hold a pace you can sustain for the full duration of the test without blowing up and without having a lot left to kick at the end. The ideal course is one you can test on repeatedly. CD: Walking, jogging as needed, etc.
Note: If you don’t NEED to test, do 2 x 1 mile (4′) as your workout.
I decided to finally suck it up and run outside. I have not ran outside this year so I thought it was time to get outdoors. IT was not too bad out. I was cold the first 10-15 minutes, but as I continued to run I warmed up just fine. I started off nice and easy running a 8:16 pace to get loose for about 11 minutes. I then moved to a stretch of road perfect to start the mile interval. I was spot on running the mile in 6:42.
I took the four minute rest going nice and easy to recover. My legs were heavy after this point, but it was soon time for the second mile interval. You can see below I ran that one in 6:36 so a bit faster. This was due to being properly warmed up and also probably a bit of small downhill descent to start the run. This helped to set the pace. I felt really good during this mile and actually overran a bit to run 1.17.
I was pretty tired and my legs were fatigued. I decided to run two more miles nice and easy to begin to build up some base and slowly expand my time on my feet. I have not ran long in a long time due to the focus being on speed. It is time to begin to slowly build.
I love my new watch! Look at all this cool data and this is not even all of it! So worth the purchase. Very happy I splurged. I hit my groove and realized I need to to work on my run. I am glad I chose the run focus because it is needed.
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