Trust The Process

5 miles in 40 minutes

5.5 miles in 40 minutes, including 2.25 miles of VO2 max intervals.

1.5 warm up;

3 x .5 miles @ 6:00 pace with .25 mile recoveries (8:00 pace);

1 x .5 miles @ 5:56 pace with .25 mile recovery (8:00 pace);

1. .25 miles @ 5:52 pace with .25 mile recovery (8:00 pace);

.5 mile cool down

I was trying to complete the same workout I ran last year around this time leading up to my 5k PR, but I ran out of steam after the 4th interval.  Wasn't really expecting to finish the 6 x .5 intervals.

5k out and back along west river drive near the art museum.  This was my first year running this 5k and it is one of the most competitive 5ks in our area.  The winner (who also won the 2012 Philly Marathon) ran 15:01 with 7 runners breaking 16 minutes.  The weather was cool with some wind, but not bad for this time of year along the river.

Given my current fitness level, I was going to be happy with breaking 20 minutes.  I started fairly conservative and kept a pretty even pace until about 2.5 miles where I slowed down a bit.  Brought the pace back up for the final stretch up the small hill to the art museum.  My mile splits (per Garmin) were, 6:13, 6:14, 6:22, 6:11 (final .13 miles).  I didn't feel too spent afterwards and my heart rate came down quickly suggesting I probably could have gone a little bit faster.  Feeling good about the results.  I have my work sponsored 5k (same course) on Tuesday after work so I am hoping to shave a little time off of today's time.