Today, I had a track workout in mind. With the Ribfest 5-miler coming up this Sunday and a long hiatus from any kind of structured speed, I figured it was about time for something like this. I'm also holding onto the hope that I might log an outdoor 5k for the All-Terrain series, possibly at the Bay State Games regional race? Anyway, I hoped I might be able to see the fast side of 5:00 for at least a repeat or two.
I warmed up to the track (.3 miles) then did 10 laps on the track. Switched into spikes for the repeats. The first mile started discouragingly, with the first three laps each slower than the previous and all slower than goal pace (76, 77, 78), finished with a 76 for a 5:07.7 first mile, then realized as I was jogging the 800m recovery that I felt pretty fresh. Maybe the compression socks were doing their job, but I got it into my head that I would try to run each one slightly faster. Mile 2 was about 2 seconds faster in 5:05.6 and it seemed possible. Mile 3 I worked the middle laps a little more and got in just under 5:03. Mile 4 I dipped under 5:00 and the last one was a 4:55.7. I should note that the 800m recoveries were getting pretty slow after the last two (8:00 pace). Still, I was pleased with the workout, especially after starting out slower than I had hoped.
Goal for the weekend: sub-26, which I've never done at a Grand Prix 5-miler. In 2009, at the Ollie 4.91 miler, I ran 25:21, which would have been under 26, if I had held the pace for another .09. I ran 26:13 in '05 and '06 at Ollie. In '05 I was excited with that time, in '06 disappointed. Carver in '11 was another slightly disappointing performance of 26:05, especially after blitzing the first mile in 4:50 with JJ. And last year I ran 26:15 at Carver, unable to find a faster (sub-5:10) gear. Feeling pretty good after the past few weeks and today.