Apparently it was a little premature to say I don't have anything else to write about running. This last weekend I ran the Ryan McGrath Memorial Maryland Championship 5k (Don't worry Ryan is alive - his ACL is not). It was going to be my best chance to see what I could do for 5k this year. The competition was very good - the only question was whether I could stick with somebody - or if I would be in no-mans land.
My recent workouts have been going pretty well - and I thought that maybe I could dip under 5 min pace per mile. My first quarter was 75 - right on pace. From there the four guys in front of me started to stiffen the pace. I did probably the worst possible thing - I didn't completely go with them, but I quickened my pace to a sub 74. The next two quarters were about the same pace - I came through the mile at 4:56. Faster than I had planned, but I felt ok. However I must have relaxed a little because my next two quarters were a 75 and 76.
At about the 1.5 mile mark it started to get a little harder. Arjun said I looked a little less strong at that point - well, I certainly felt it. I was able to keep my 75-76 pace for another two laps and then the wheels came off.
I came through at 9:59 at 2 miles. I knew at that point that it would be almost impossible to get back to under 5 min pace for the last minute. I also got passed and I wanted to go with him, but it wasn't happening. The last mile was ugly on every level. The look on my face, my form, and worst of all my splits. I ran a 5:14 last mile for a 15:52.
I was pretty disappointed. But, it was helpful as I try to figure out my proper pace for the Army 10 miler. It looks like something in the mid 5:20's will probably work. My original goal was 5:15 per mile. I don't see that happening.
Also, it was helpful as a reminder of what I need to do in that situation. Bring it back to the basics - breathing and form. I was thinking too much about splits and how bad I felt.
Monday: 7 miles
Tuesday: 9 miles
Wednesday morning: 11 miles 4 mi T pace 4X200m @ R pace
Thursday: 10 miles
Thursday evening: 4 miles
Friday: 6 miles
Saturday: 9 miles 5k race 15:52
Sunday: 16 miles
Total: 72 miles
Monday: 7 miles
Tuesday morning: 4 miles
Tuesday evening: 10.5 miles Track workout
Wednesday: 10 miles
Thursday morning: 4 miles
Thursday evening: 10 miles Track workout
Friday: 9.5 miles
Saturday: 4 miles
Sunday: 16 miles 5 miles tempo
Total: 75 miles