Time Trial

This week I started getting back into the running routine. In order to achieve my 5K goal I will be running at lunch on Tuesdays and Thursdays and one day on the weekend. The plan is 10 weeks long and officially starts this coming week. In order to benchmark my progress I decided to do a one mile time trail. My goal today was NO WALKING… that’s it. I really didn’t strive for any particular pace.

In keeping with the CFE program I did a fair amount of drills. I walked for a warm-up then did some skipping, leaning, mutt kicks, etc. I also did some cadence work, which is always helpful. When I was training for the triathlons cadence was key… your cycling cadence and running cadence should flow. I also learned that a quicker cadence meant a bit more speed for me.

I am pleased with a 10:34 time. This is the pace that I ran my first half marathon… a pace that I like and I used to be able to maintain. Right now my focus will not be gaining speed, just endurance. I want to finish the 5K without walking in 33 minutes or less.  My 5K PR is 27:something… and that was in a sprint triathlon with my coach really pushing me. That took a lot of hard work and I am proud of it. Maybe that will be another goal in the future… but right now it is not.

Tomorrow I am going to focus on mobility. I NEED to do this daily… I always have the best intentions but it seems like I always run out of time. I know my body will be happier if I do it!


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