It was pouring rain yesterday, so I postponed by W1D7 run until today. It was in the low 50s and still a light, steady rain, but I decided to run anyway. I’m glad I did, because it was a good one.
My speed wasn’t anything to be proud of. Ran 3.00 miles in 28:19 (9:26/mi pace) with the following 1-mile splits: 8:44, 10:13, and 9:20. Still, it felt really good. Far better than most of my runs have lately.
Finished up the night with my W2D1 stretch and strengthen routine, doing 2×15 reps of each exercise.
I need a training plan to get me back in shape, so I’m doing the Hal Higdon 10K plan again. I work best when I’m on a strict schedule, and I think the HH10K includes the right amount of running and lifting for me.
Tonight was W1D1 which is a “stretch and strengthen” day. Did some good stretches, followed by 3×10 of each of my usual lifts with two 20 lb. dumbbells. Felt good.
I ran the Harry Smeltz, Jr. Rocket Run 5K yesterday. That’s the same race that I ran last year, and at the time it was my first race ever.
I arrived at the race early, allowing myself more than enough time to pick up my bib, t-shirt (nice one!), and get ready. It was about 54 degrees and damp/overcast, so I made sure I did enough warming up so it wouldn’t be a problem. Then it was 8 AM and we started:
According to my Garmin Forerunner, I ran 3.14 miles in 27:35 (8:47/mi average pace) with an average speed of 6.8 MPH and a max speed of 11.2 MPH. My 1-mile splits were 8:05, 9:22, 9:02, with the last 0.14 mi. at a 7:47/mi pace. Burned about 469 calories. Finished in 23rd place.
For comparison, I finished last year’s race in 30:27. So while I was about three minutes slower than my current 5K PR, I was still faster than last year by about 3 minutes.
Definitely a fun race, and I’ll be looking forward to doing it again next year.
MB | Photos