Hello Ed,
My 5k run today did not go as planned, i'm sorry to disappoint.
I could already feel it on the warmup that this was not the day, my hr was elevated a lot on easy run pace.
The weather was the warmest so far this year, about 24 celcius with direct sunlight, my body is currently used too 3-7 celcius (winter is just over).
Warmup:
2,57 km / easy pace and strides.
To the "race":
I started out way to hard, running my first 400 meters in slight uphill in 3:08 - 3:30 m/km pace, i tried to slow down when i got to the top, but i guess wanted more than i was ready for and stayed around 3:40.
Splits:
1 / 3:42 m/km / 178 bpm / 186 bpm max
2 / 3:43 m/km / 187 bpm / 190 bpm max
Boom, i stopped when i could see that i suddenly was on 4:00 pace right after the last split.
Probably could have just finished it with a ok time, but i did not want to push it more if could not get to around 18:30s.
After this i walked/jogged back to my car and i was so dissapointed by my mistake.
Driving home i was a bit pissed off, so i drived to a Strava uphill segment and took a 2 year old KOM by 6 seconds (3:29 m/km / 440m / 10% grade).
What will you advice me to do from now on? should i give my body a easy week before i start prepping for the 5th of June race?
Best regards
Kyuss