Notes
5k Time Trial
Goal: 20:25 (6:35 pace)
Actual: 20:09.6 (6:30 pace)
Wanted to run a race but still concerned with how my right foot will react to the pounding and how my foot would react to wearing perf trainers. So this was 1/2 on a soft surface. Wore the Newton Perf Trainers. 4 weeks ago in my prior time trial I tried to maintain 6:40 mi pace and could not (died in the 2nd half). Just completed my second 4 week training cycle and goal was to maintain 6:35 mi pace. Thru first mile 6:35 felt easy (had Garmin prog to this) so just before the 2nd mile increased pace. Felt great on last 1.1 mile and dramatically picked up pace for last 0.6 of a mile (last 1/2 mile I went 3:04).
The things I have been working on in this prior training cycle really clicked in and worked: (1) lengthening my LT Tempo and AT Tempo runs to build to 1/2 marathon in fall built strength; (2) hill sets (now that Achilles is ok); (3) working on finishing strong/fast on final portion of any set (I could feel this here as I was able to accelerate at the end); and (4) increasing my speed workouts (now that both feet can deal with this).
I'm almost back to where I was pre-injury and can now target some races. Right foot (stress fracture site) aches though!