5k training continues
Well, I missed the fall classic pump and run near Cincinnati in October. I am still recovering from a slight hamstring strain but look to compete in the Gahanna Fright Night 5k on Oct 31. In preparation, I did an interval workout last night of
1000 m – 3:46
1000 m – 3:47
1000 m – 3:50
1000 m – 3:46
1000 m – 3:47
Rest consisted of 3:45 jogging between intervals.
It was a bit challenging but the wind was down and there was no rain. These are good things. I hope to get down to 3:30 per 1000 meters in the next couple months. That would work out to about a 85 quarter and a 5:40 mile pace.
My interval workout prior to this went 3:46, 3:53, 3:54, 3:55, 3:56.
11/8/09 most recent interval workout
1000 m 3:34 (oops, way too fast)
1000 – 3:47
1000 – 3:54
1000 – 3:57
1000 – 3:46
Tried these recently on Oct 7, 2010 with only a 400 meter recovery
1000 – 3:26
1000 – 3:35
1000 – 3:43
1000 – 3:42
1000 – 3:41
3:37 average