Since I had cardiac stents implanted in January my runs have been focused on distance and time-on-trail, with only cursory attention to speed as such. I can think of only two specific runs where I did tempo or fartlek, and no systematic interval work. It's not a medical matter--it's just what I've felt like running.
Thus it was with some interest that I did the Harvest Challenge 5K this weekend, with ITEA in Louisville.
From my successful use of the strategy in Longmont a couple of years ago, my plan was to go all-out for the first mile, recover in the second mile, give whatever's left in the third and sprint the .2 final.
The only fly in the ointment was that at mile .9, the course here turned into a significant--daunting--hill climb. Followed by another one at the turnaround at mile 1.5. Wanting to stay true to my strategy, I powered over the first, though it dropped my pace from what had been under 8m/m to 10:30m/m on the hill. I felt good that I'd been able to sustain most of a mile at significantly under 8m/m, my best time ever. According to my Garmin, I had several long stretches at 6:30/m.
Overall my average pace was 9:13/m, finishing time 30:22. (Actual course was measured on my Garmin at 3.26m). This is off 3 minutes or so from my PR. I was satisfied, given no speedwork for over a year.
And I felt very good at the end. The final .2 sprint I did at a 7:30/m pace.
Now I'm curious to see what I can do a mile in, on a flat surface. Maybe I'll had back to the track one of these mornings and play with it.
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