This is it.
The longest run I have scheduled before the 5K.
In fact, the longest run I have done since I started training.
Thirty. Five. Minutes. Straight (a total workout of 45 minutes when you add in the warm up and cool down).
To be honest, I was really thinking about skipping today. I did level 2 of the Jillian Michaels’ Yoga Meltdown yesterday morning and a 7.5 mile power walk last night and I was feeling sore, especially in my lower back and hips. Even more alarming, when I went downstairs to let the pugs out, I felt this bizarre popping in my Achilles. No pain, no sound, just the sensation of a pop. Fortunately, it disappeared as quickly as it had come, and I talked myself into lacing up.
After all, Monday is Race Day. Now is not the time for weakness.
By 8:20 AM, the heat and humidity were already pretty oppressive. It was like breathing through a wet sheet. I confess that I had to stop twice during the time period. I want to say it was because of uncooperative shoelaces but the truth is that I needed to get some big gulps of air and I was afraid I might do something unpleasant on the side of the road. I’m a little disappointed in myself for that, but one needs air to run, and so I’m chalking it up to learning how to run in the Florida summer. It’s only going to serve me well when it comes to the Tower of Terror 10 Miler, which I heard can be exceptionally humid, even at 10PM.
I was dripping wet, and I tried to stick to sidewalks that were more shaded to avoid the beating sun, but despite all that, it was a good run. There were points along the way where I got down on myself, but nothing was hurting and short of the breathing difficulty, I was fine. I definitely started out slower than I would have liked, but once I worked out my kinks, I did ok.
I kept my 5-10K app and my RunKeeper app going at the same time so I could compare results. For the overall 45 minutes, 5-10K reported the following:
And RunKeeper gave some similar numbers (the “current” 14:53 pace was because I was in cool down mode, and Mile 1 and Mile 4 were slower because they included walking time).
So. I think I’m ok. I think if I set my goal time as 40 minutes at the max, I’ll be in good shape, no matter how hot or humid, and no matter how nervous I get.
I am going to start Week 3 of this circuit on Friday, as planned, and then I’m not sure how I’m going to handle Saturday and Sunday. Should I rest from running those two days so I am fresh for Monday morning? Should I do one more session of Week 3 (which would be the speed work portion?) on one of those days? Or should I just try to get in a nighttime walk or two and call it a day?
What pre-race schedule works best for you?