Run the Race

Increasing the Pace

Tuesday, November 14: Target 5k in under 35 minutes.

Bad weather outside put me on the treadmill again. I increased my base speed to about 5.5 mph, and realized near the end of my run that I would not make my target time. I increased the pace 400 metres before the finish to 6 mph and then to 7 mph for the final 200 metre sprint. Finishing time: 35.20. Not bad.

My goal is far enough off that I still have to work at it. The novelty of training is fading quickly and so my mind has turned to new preoccupations. Raising funds for The Salvation Army Christmas Appeal. If you want to sponsor my run, you can actually pay on-line by credit card and get an "instant" tax receipt.

www.santashuffle.com

Wednesday, November 15: Target 5k - Intervals.

Running intervals involves running at a base speed and incorporating 1 minute sprints at a higher speed. If I am to reach my race target of running 5k in under 35 minutes, I really need to increase both my stamina and my base speed. Hopefully the intervals will help.

I initially set my base speed at 5.5 mph but on the second series had to lower (5.2 mph) it for fear of not being able to finish. Sprint speed for most of the intervals was 6.3 mph. I managed the final spint at 7 mph. Knowing it was the LAST one helped.

Thursday, November 16: An easy-paced 3k run.

The weather is still not very cooperative and I had to run on the treadmill. I ran the entire 3k @ 5 mph. That used to be my top speed, and now comes easier.

Friday, November 17: A day of rest and recuperation for the muscles.

Saturday, November 18 is scheduled for another stamina day (10k run / walk).

posted by Major Dave @ 5:58 PM