Week 4 Day 1

I finally got back out there today. The weather was beautiful. It was in the low 70s and the humidity was not oppressive. There were supposed to be winds of 8 to 10 mph, but I didn't feel any until I was almost back at the house at the end of the run.

It went well. My knee started to hurt around the last minute of the second interval. I thought about stopping, but I pressed on. It hurt for most of the last interval, but surprisingly went away towards the end. I don't feel any pain in it now, but then again, I am sitting down. I counted my cadence at the two minutes remaining point of each interval and surprisingly it was 80 each time.

Three 18 minute intervals with a one minute walk in between. Here's how it went:

lap    minutes     distance     pace
1        18             1.87         9:39
2        1              263 ft       walk
3        18            1.72         10:27
4        1               265 ft      walk
5        18            1.66         10:50
total    56:00         5.35        10:28


That is the farthest distance I have gone and the longest time so far. And that is a pretty good overall average pace. I'd like that to be more consistent, though, instead of a minute difference. However, I am really pleased! I hit the 5k mark at 31:17, which is three seconds faster than Monday's race time AND included a one minute walk. That means I should do well this Saturday.


I have been talking about the 10k in October. Today I am committing. I am mailing in my registration!