Wednesday, September 14, 2011

3 x 5K

Objective : 3 - 4 by 5K

Recovery : 1K in 3:45 continuous running

Keenyans : Me, Najem, Pipp, James, Ockle, Clint, and Angela

Result :

5:16 / 5:16 / 5:15 / 39  (3:44 recovery)  16:26 5K split
5:11 / 5:08 / 5:10 / 38 (3:43 recovery) 16:07 5K split
5:11 / 5:03 / xxx / x

Overview :  Damn, these long workouts are tough.  I really appreciate Pete hanging in there to help me out.  I don't think I would have made it as far as I did without him pulling some of the way.  I obviously didn't finish the entire session but I was struggling.  I am still happy with the effort.  I have never done this type of work and I think it will pay off.  Getting ready for VCM I never did anything more than 6 x mile and thought I was tough.  Now I now I am not.  But on the way to getting tough.  I have a lot of miles to chase this week, another track session on Friday, and a long run Saturday.