Yeah... this is a week I'm going to have to do over. That's okay. It happens. I wish it didn't happen just a *week* before my actual 5K but, well, what are you going to do?
This week's training called for 8 intervals of 3 minutes running, 1 minute walking. As a reminder, last week was 6 intervals of 3 minutes running, 2 minutes walking. So I wasn't increasing the amount of time running per interval, just decreasing the amount of time walking. And... my body did NOT like that. It was hard to recover after each interval and I felt worse than I've felt running in a month, at least. When I went to the gym on Tuesday, my first day of the "week", I managed to get through 4 intervals as prescribed but just could not do any more with just one minute of walking. So I fell back to 2 minutes of walking, since I knew I could do that, and finished out the session. Not bad, really. I still ran more than last week, so that's still improvement. I figured that by the end of the week, I'd work up to doing all of the intervals with only one minute of walking.
Except... that didn't happen. Yesterday, I went down to the track to do my outdoor running session and, I don't know, I was just having a really off day and struggled to run. I got through 4 out of 8 intervals, but with 2 minutes of walking between each one. But I just could not do the other 4. My leg was bothering me [but not my ankle!], I had cramps, and I was just struggling all over. I chalked it up to a bad day and figured I'd do better next time.
Today, I was bored and itching for a run so I went down to the track again. I know, I know, beginner runners should take days off in between running days [and I always do!] but I figured that I ran so little yesterday, it didn't really matter. I just wanted to finish out the intervals that I didn't do yesterday. And I was feeling MUCH better so I figured the chances of me actually being successful were good. Well, when I got down to the track, there was a bunch of hullaballoo going on. 6 police cars [we don't even have that many police cars, there were 3 from a neighboring city!], two fire trucks, an ambulance, someone from the morgue, and two news trucks. But was I going to let that stop me from my workout? No! Okay, considering they were presumably there for a murder [I have to wait for the news in 2 hours], I should probably find somewhere new to run but I figured I was safe this time with all these police around!
Anyway, today's run was MUCH better despite everything going on. I stuck to the 2 minutes of walking between running intervals, but I'm not too worried about that. But this was further proof that I have no idea how to pace myself-- or even how to gauge my pace. I didn't keep an eye on my RunKeeper app today, going solely by audio cues of when to walk or run, but I felt like I was running slower than usual. Which I wanted to do, I figured it would help! But, I got home and looked at the data on the website, and... yeah. You know how my average pace running outside is around 9.5-10min/mi? Today, I was running sub-9min/mi. Not exactly slower, there. Kind of significantly faster.
So, I've got my 5k next Saturday and although I was hoping to be up to 4:1min run/walk intervals for it, if I can actually do week 6's training all next week then I'll be happy with 3:1. Beyond that, I'm looking forward to finishing the 5K training and then I'm going to focus on adding hills into my runs. The 5K next week is on a flat course but that's really rare around here, so I *need* to get used to running hills if I want to do most of the races in the area. So... yeah, I need to figure out how to train for those. Huh. Most of the hills by me are super steep [like, 30-45 degree incline] and I don't think I can start out on those! But, that's still a few weeks away at least so plenty of time to come up with a plan! And then I'll be ready for the fall 5Ks like the Halloween Monster Dash and the Turkey Trot and stuff! [Ooh, I have to come up with a costume I can run in!]
Ankle-wise, I've had no problems with it at all. It feels completely normal now, even after runs, so that's great! I'm excited that it's FINALLY all better and I don't have to give it super special treatment anymore. I've been waiting for this for so long!