So, I gave myself three days of recovery before trying the 5K again. Now, that I know I can definitely run the whole distance, I was determined to do it with my 9min, 30 second mile pace that I can do when training at a 1.5 mile distance. I knew I could run faster than that stupid 10:18 pace on Sunday. I mean, I’m wearing Five Fingers – come on!
I walked down to the flat waterfront park area so that it would mimic the relatively flat terrain at Greenlake. Plus, there are no crosswalks and lights to mess up your pace, either. I was really going to show the clock!
I started out the first mile with a great pace just over 9 min per mile. Half way through the second mile I was up to 9 min 30 seconds. No problem. See, I knew I could do this! Then, I got to the start of mile 3: Pace up to 9min 55 seconds. YIKES! I can still beat this! Now my goal has become to finish with ANYTHING under a 10 min pace.
Let me just say that the third mile kicked my ass. I ran the whole way, but it was really tough. I did knock 14 seconds off my race pace, though, to finish at 10 min, 4 seconds per mile. Woohoo! I knew I could go faster.
My new focus is improving my time on the 5K. I am also working on leg extension while running. I think if I get my legs extending back, then I will have an automatic decrease in time or increase in speed due to more efficient propulsion forward. However, leg extension is hard. It requires a lot of strength in your hamstrings and glutes as well as flexibility in your hip flexor and quads. This is going to be another big push of exercise and stretching. My quads are super sore from the run when I was trying out the extensions.
I told Melissa all of this, and she, that same day, gave me a bunch of hip and glute exercises to help facilitate this goal. Man are they killer!!! Boy is she great!
I am going to get my video from Travis on Tuesday of next week. I will then post the video and his notes, which will elaborate on all of this.
What a great week of running and working out so far. Woohoo!
Tags: 5k, running, Vibram 5 Fingersâ„¢, workouts