As for me, I did a 5k this morning too! Flat course, out (~1 mile) and back and then the other way out (~1/2 mile) and back the other way. Goal was to get under 10:00 / mile pace. I got a nice warm-up before we went out and then was able to keep fairly steady cycling around goal pace; some half-miles were 4:53, some were 5:05, etc. Finished right at 31:06, watch had it at 3.12 miles and a 9:58 pace. Very happy with that!
Even better, though was that I think I gave about 500 high-fives or fist bumps throughout the day. Started as I was passing a big guy (taller and thicker than me) about half a mile in, so I said āGood job, good job!ā and gave him a fist bump. That got me a little shot of adrenaline so I did the same on the next couple of people, and then the leaders were coming the other way so I started holding my hand out for high-fives, about 90% of people who went by gave me one, then after I turned around I was doing the same thing to the people behind me.
There were only about 300 participants across both the 5k and the 1-mile walk, but I bet I gave a āgood job!ā and a fist bump or high five to at least 80% of them, several more than once. After we were done I just kept going, encouraging the walkers and got lots of smiles. Highly recommended if you do a 5k, go give someone else a high five. Theyāll appreciate it.
Registered for another 5k this coming Saturday. Itās about 30 min north of me. Then I got invited to a graduation party about an hour south away of me. I guess the run will help make up for the hours Iāll spend in the car.
i have been running without breaks the last few days. since now i have been warming up w 10-15min of biking and stretching, i am running faster than I normally would straight from the door. still in the ābuilding up distanceā and did 4 today (under 30min).
At first I thought you meant youāve been doing non-stop running for a few days - say 300 miles trying to get away from a zombie outbreak where none of the cars work - until I read further.
in april, I was mostly running training runs at 745-8min pace. and then my back went to hell.
spent may stationary biking 20min-40min/day and stretching and doing the core exercises.
last week of may started mixing 1min walk/1min run for 3 miles max. maybe w some drills for form within the run. built up from there by shifting to more running than walking. distance was still 4 miles or less in total. but I found that I was doing the running bits sometimes like intervals bc I knew I was walking the following 45-60 seconds.
and yeah, i was able to run 4 miles in under 30 minutes. was pleasantly surprised. compared to the pre-injury me, it was def quicker. but I also warmed up better for it bc I biked and stretched before the run instead of limping out the door cold. apparently warmups are helpful.
eta - i know i am faster than genpop. am also about as slow as iāve ever been. but a fast guy in his mid-50ās for sure. i donāt really race anymore except for one or two events a year and canāt say I āraceā them so much as they ar eformally timed and others are present
I ran a sub-30 minute 5km about 5 years ago and took a long break from running after that (multiple years). Iāve now been running consistently for over a year and am still chasing that sub 30 minute 5k again. Though Iāve been training for a half-marathon which is a completely different focus than speed (at least for the moment).
Took two weeks off from running, partially because of my vacation, but also because while I was on my vacation my feet were really benefitting from the break. Then when I got back home I was struggling to get back to EDT so I wasnāt able to wake up early enough to make it happen.
Jogged a 5k tonight, and I could feel that it was more challenging, but not significantly so. I have a 5k race next Sunday, I donāt think Iām going to try to push myself too hard; donāt want to risk an injury.
today was an attempt at some track work. always start w 200s for intervals.
8 of them, with a 200m jog/walk between (90 seconds or so). 41/39/39/38/38/38/38/40. decent start, trying to maintain form and cadence in 2nd half of each
