Tuesday, December 18, 2012
Today I did a treadmill run at the gym. After a 10 minute walking warm up, I ran 3.1 miles. I was aiming to do it under 30 minutes and I made it in 29:47. My PR is 28:28 in a race, so today was not a personal best, but it was one of my best training runs. I'm thinking my next couple races will probably be 5Ks, so it is time to adapt my training.
Since I joined the Galloway group in June and trained for the half marathon on Nov 18th, I have almost exclusively done run-walk-run intervals. Running at the same pace feels really strange. So today I alternated running 6.0 mph and 6.4 mph, with a few intervals of 6.7 and 7.0. That felt good. Funny, but I always felt like I was slowing down and running easier when I went to 6.0, but often did not feel like it was harder to go to the 6.4.
Even if I change my focus to running faster shorter, I'm thinking if I do a long run every 3-4 weeks that I will keep my distance conditioning. There is something I really like about the long runs. But locally there are a lot more opportunities to compete at the 5K distance. I think I can get excited about that distance again, whether or not I can hold a steady pace!!