06-08-2013, 06:47 PM
Hi TheEd,
Back from the weekend and with 5K tempo report:
It was a pretty hilly area but earlier in the morning so heat was not an issue. Did a 2K warmup with 3x1 minute fast, 1 minute rest at the end. I'm starting to think my struggles with the 21K races I've done is partly due to not enough of a warmup, or improper warmup, in addition to insufficient speed endurance. Is that possible?
Anyway, 5K tempo aimed for 4:30's and felt good through out. The first half was a bit slower than the second but it all averaged out to 4:28/km.
No run on Sunday because of travelling but did about 40 minutes easy yesterday. For today, I was thinking of doing the 3x6 minute race pace with 2-3 minutes rest you suggested last time around.
Any other thoughts for me to consider leading up to the 21K this weekend? Based on my recent training data, what would be a reasonable goal pace for this weekend? The first half of the course is hilly, second half flat.
Interested in hearing your thoughts.
Cheers,
KK
Back from the weekend and with 5K tempo report:
It was a pretty hilly area but earlier in the morning so heat was not an issue. Did a 2K warmup with 3x1 minute fast, 1 minute rest at the end. I'm starting to think my struggles with the 21K races I've done is partly due to not enough of a warmup, or improper warmup, in addition to insufficient speed endurance. Is that possible?
Anyway, 5K tempo aimed for 4:30's and felt good through out. The first half was a bit slower than the second but it all averaged out to 4:28/km.
No run on Sunday because of travelling but did about 40 minutes easy yesterday. For today, I was thinking of doing the 3x6 minute race pace with 2-3 minutes rest you suggested last time around.
Any other thoughts for me to consider leading up to the 21K this weekend? Based on my recent training data, what would be a reasonable goal pace for this weekend? The first half of the course is hilly, second half flat.
Interested in hearing your thoughts.
Cheers,
KK