Sunday, May 1, 2011
The 15:00 Barrier
This past week I stepped the mileage down but got in a decent workout and a solid long run. The workout I did on Friday afternoon was a 4x1000m on the track with 200m walk rest. The first interval was a bit slow but the next three were more like the pace I wanted to hit.
3:06 (slow-15:30 pace)
2:59 (target-14:55 pace)
3:00 (15:00 pace)
3:01 (15:05 pace)
3:00 is 15:00 pace for the 5000m and it is my goal to break that barrier. This workout was the first step in that direction but I need to do a few more at a bit faster to really nail it. I averaged 15:07 pace for the 1ks so it is getting there.
Sunday I did a nice AM long run with Murphy and Joe and we met at Old Angler's Inn to do an out and back, cruising on the way back somewhere in the 6:00's. Got in 16.5 miles or so. Only 52 miles this week but thats ok-next week will be more but more importantly I'll ramp the mileage up really high later this summer. I am aiming for a ton of miles this summer to gain a lot of strength and to really work on toughening my body up for the marathon.