As I'm playing with the idea of running a 5K race in a little more than a week, I wanted to try and give a hard training run a shot to make sure that I was up to it. I originally planned on doing a simple tempo run today, but after my 30K ride this morning I was feeling quite good so I figured that I'd step it up a bit. As such, I set out with the plan to warm up, then target a sub-4min/km pace until about the 3K mark and fall back to a slower pace for the last 2K.
The first 2.5K felt great, and in a few cases I had to reign myself in from going faster. After that point my breathing became a little rough and I was getting tired, but I managed to push through to the 3K point and fell back to a walk for a short break. This was a bit of a pleasant surprise, as I figured that this pace would tire me out a lot sooner and getting to the 3K mark would be more of a fight. I'm pretty sure that maintaining this pace for 5K is still beyond reach, however in a race situation 4K is certainly within the range of possibility.
Either way, after 80 seconds of walking my heart rate had recovered back to a comfortable 150bpm so I began running again. I started off at a relatively comfortable pace and, as I was still feeling quite good I allowed myself to accelerate - performing kilometres four and five at 4:22 and 4:14 paces respectively. When I hit the 5K mark, 21:26.6 had passed which was a little slower than a month ago, but as this included a walking break it's definitely a good indicator.
Total Time: 21:26.6
Average Pace: 4:17/km (4:09/km minus walk break)
3-3.16K 8:20/km (1:20 Walking Break)
As for the rest of the week, I did the 8K run as planned on Tuesday and everything felt back to 100%. On Wednesday, I went to the local Running Room and did a 10K group run as no one else was doing an 8K. I had planned to do a 30K ride on Wednesday, however the rain made that impossible so I deferred it to this morning.
Tomorrow, I had originally planned another full rest day but as I'm feeling pretty good I'll likely try a 50K ride to work back toward the normal groove. Saturday I'll be doing another 8K run, and Sunday will depend on what I choose to do with respect to the race. Hopefully things will continue along the current trend, and I'll be able to get my mileage back up to what it was before the Half.