This morning I did my first test race pace run in my quest for speed training. I did a hard 5K in 22:57, with a pace of 4:33min/km. It was my first threshold run in over a month and it felt good. Although it was still 11 seconds over my personal best (22:46), and a full 60 seconds over the age group winner in the Waterfront 5K race last year (21:57), I know there is still room for improvement and I’m encouraged by the pace I was able to hold during this first test run - in downtown morning traffic by the way.
I have also began pushing heavier weights, performing plyometrics and increasing my core work this week, which will only improve my run pace over the weeks leading up to the October 22 race, now just a month away. I can't say for sure how much my residual muscle soreness from the initial weight training session may have impacted my pace on this mornings run, but my abs and glutes were definitely still feeling the impact of those weights today. But I know this pain will fade soon, yet the speed will remain.
Additionally, my ultimate frisbee fall league has transitioned to speedpoint style of play which focuses much more on sprinting with subs on the fly (instead of subbing only after a point is scored), which will also help with my run intervals, a convenient coincidence I should add.
I’ll be doing a test 5K race pace run each week to track my progress. Hopefully I’ll see a few seconds coming off that time each week until race day. Stay tuned as I update my progress.
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