My current PR at 5k is 23:08... I ran that in December at the Jingle Bell Run with only 4 weeks of training coming off my injuries from the marathon. Fast forward to today and I've been training for 4 weeks (5 weeks by race day) and I hit my first race of 2008. So... there are some similarities here. Here's what's different. The intensity of my training is down. I'm only running 3 days a week with 2 days of cross training. I'm just trying to stay healthy. But, I'm also healthy.. I got injured right after the Jingle Bell Run because of the good 'ole "too much, too fast" problem.
So, why do I think I'm gonna go sub 23? Well, I just ran a 3 miler over lunch in 24 minutes. And, I wasn't really pushing THAT hard. There were points in the run that I was going at a good clip, no doubt. But, overall, I'd give it an 8 on intensity. I have another couple notches in me.
This brings me to the World Media Run next week. My company is sponsoring it and it takes place in Miami. If you're interested, it has a virtual component as well. Check out the Active.com sign up page... We just got our shirts today (as sponsors of the event) and they rock!!
Run recap- 3 miles, 24:00, 8:00 pace
5 comments:
Good luck with the sub-23! I'm going to predict a mid-22 minute 5k...sounds like you're in great form.
Can't wait to read all about it,
--Steve
Wow, look at you with your 8 minute miles in training.
Good luck brother. Give that race some hell.
Steve... Thanks for the support. I hope you're right. That would be awesome.
Nate... Yeah, probably faster than I should be in training. But, you know how that goes. It's fun to run fast. You're running it too. Follow your own advice. Give it hell buddy.
I decided to sign up and run a virtual 5k on Friday morning:
http://www.runbulldogrun.com/5k/world-media-run-to-benefit-special-olympics/
Good luck!
--Steve
Trying to spread the word:
http://www.blogcatalog.com/group/runners-runners-everywhere/discuss/entry/world-media-run
Feel free to add a comment if you like,
--Steve
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