Speedy 5k!

Hello everyone!

I realised today that I was a week behind on my 10k schedule for the race in October. I decided I'd jig things around to get a schedule that would work for me.. I also unashamedly got rid of the 9 mile tempo, I just couldn't face another long run with no music! I replaced it with a 3 mile tempo run, which soon became a 5k time trial...

Here's the new schedule, it's almost entirely the Run Less Run Faster plan just slightly rearranged... Click to enlarge..
I ended up having a great run!

5k in 24.51 average pace 8.01 WOOHOOOO!! Fastest ever! (last time 25.08, 8.06)
Mile 1 - 8.03
Mile 2 - 8.02
Mile 3 - 7.59 (3 miles in 24.04)
0.1 - 0.46 (7.40 pace)

This run felt really strong for the first two miles, the last mile was really, really horrible! It was really embarrassing actually because at mile 3.05 I had to stop the garmin and spent about 30 seconds dry heaving by some poor persons fence. After I'd got myself together I looked around shiftily and saw two builders giving me funny looks.. oh no! I grinned at them and ran off, I felt rather silly!!

I was hoping to run a 5k in under 25 minutes so I was really happy with my time! Next time I'm hoping that my splits will all begin with a 7!

Laura at Live Well, Laugh Often, Run Much was kind enough to give me an award!

1. Answer the question: If you had one chance to go back and change one thing in your life, would you and what would it be?

I wouldn't change anything.. I have made some bad decisions along the way and I sometimes wish I'd worked harder in my first few years of university, I also wish I'd never got an eating disorder or met my ex boyfriend! But all those things made me who I am today and without those things in my life I would be a totally different person today. I might not love running or healthy eating, I might never have met Mike...

2. Pick 6 people and give them this award. You then have to inform the person that they have been selected for the award.

Hotchoc26
Simply Fabulous
Bambi's Eats
I Can Haz Fud?
Running From, Running To...
Brit Bride

Enjoy some more Brit blogs :-)

First Day of 10k Training

Today was the first day of our 10k training! Speedwork! We went down to the track to find we couldn't go on it! 4 coaches and a double decker bus of school kids were on the track! Nooooooo! The worst thing was I said to Mike before we went 'we best ring up and check the track is free' - of course we promptly forgot! It didn't end up so bad, we both had our garmins on so we went to the nearest field and blasted our intervals out there, it probably wasn't that accurate but it was either that or go back home and that wasn't an option!

The intervals were pretty horrible! After 4 I thought right, stop after 6, don't do the 8 you're supposed to... just ease yourself back into it, 8 is too much today!! But after 5 things started to look up. I hate not finishing a workout so I sucked it up and got on with it! It might have felt horrible then but I would have felt a lot more horrible if I'd gone home after 6!

1 mile warm up at 10 minute pace
8 x 400m (1.51), 400m RI
1 - 1.37
2 - 1.40
3 - 1.45
4 - 1.49
5 - 1.49
6 - 1.46
7 - 1.50
8 - 1.48
1 mile cool down (walked whilst drinking fresh orange!)

= 5 miles in total, not counting the cool down as it was walked.

As you can see I started off too fast and couldn't keep that pace as it was faster than my prescribed pace. I always struggle to pace intervals and was especially rubbish at it not on the track! Also I'm not sure how accurate these times are as I don't really trust the garmin's gps on short distances, it sometimes seems a bit generous so I might not have been as fast as the times suggest.

Really glad to get some speedwork in though, I always feel so great after a good speedwork session, next week hopefully it'll be on the track!