Sub 40 Min Training

[ihenman]

I decided on a 5K then turned it into a 4K about 20 seconds before I hit the 4 K mark. I got to thinking about what you said about using the course for comparison later, also I had this thing I wanted to run sub 19 for a 5K but why kill myself when my goal was already established to break 40 min at my race in 3 weeks.

I had never done a 4K TT at the beginning of starting the cycles so figured I'd get a rough idea now. I guess if I had decided on a 4K at the start maybe I would've gone harder in the 3rd K... (isn't that always the way with distance runners always the "never good enough syndrome")

I did this TT on the trail by my house so the 1st K was on pavement then the remaining 3K on crusher dust with the last 1.5K on an incline (hence the slower splits).

Time: 15:13

Splits
1 - 3:41
2 - 3:47
3 - 3:52
4 - 3:51

Felt good and smooth. MY HR never got into the 190's as it has & does in the 2K intervals and my past races, so I had some in the tank for sure.

I figure with the hills and lack of traction on the crusher dust this would have been sub 15 min on the track.

Thanks for all your input on this.

New cycle starts this week.

-Ian