5k Race at Wade Oval in University Heights. Nice course, one bad hairpin turn. Brandon, Martha, Grace and Catherine also ran.
Clay's Summary
After a near debacle on a poorly marked straightaway that appeared to be a turn, the race went well. I consciously held myself back during the first 800 with a goal of hitting the 1 mile at 5:00. Brandon and I ran together for the mile, feeling reserved but pushing it. We hit the mile at 5:04, without the mishap, we would have been right on time. We started to push a bit on a long, drawn out slight downhill... at about 1.5+ miles, Brandon grabbed water and fell of the pace slightly. I came through the 2 mile at 9:58 (4:56) and felt strong. Brandon hit the 2 mile slightly above 10 minutes. The third mile I started to push, but also still felt like I could go faster... I was all alone so there was not an urge to pick it up to fever pace, but I pushed as best I could. I hit the 3 mile at 14:55 (4:57) and felt great rounding the corner and kicking it in over the home stretch... felt like to 10x100s were paying off. Finished in 15:28, new PR, great day.
Type: RACE
Workout: 5k (3.1mi)
Goal Pace: < 15:30 (<5:00mi pace)
Actual Pace:
Clay: 15:28 (4:58/mi)
Lisa: 18:17 (5:53/mi)
Splits:
Clay: 5:04, 9:58 (4:56), 14:55 (4:57), 15:28 (0:33)
Lisa: Splits Coming Soon
Results >
TOD: 9:00am
Warm up: 2.5
Warm down: 2.5
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 8
Weekly Mileage: 8
Posted on
Sun, July 18, 2010
by Clayton Burnett