Today I had planned to run a 10K which would have been my last before my entry into the Middlesbrough Tees Pride 10K run on August 31st. However, my last two runs have resulted in slight niggles in both of my knees so today I didn't want to risk running a 10K distance so opted to run a 5K instead.
I haven't ran a fast 5K for a few weeks now as I have been concentrating on interval and strength/hill running. Bearing that in mind, I thought I would see if all that interval and strength running could pay off today in a 5K PB attempt.
My current 5K PB time is 28 min 28 sec so my plan was to run the first 2k at a pace of 6 min/km then up the pace to 5.30 min/km for the last 3k. That would be a time of 28 min 30 sec. Obviously, that wouldn't be a PB but the plan was to get me round about the 28 min 30 sec area and then push on for the last 0.5k which, I was hoping, would result in a PB. All very easy in theory of course
As usual, I set off at a faster than ideal pace but I managed to reel it in and keep it round about the 6 min/km pace with regular checks of my Garmin. Upon reaching the 2k mark I upped the pace as planned and managed to keep it around the 5.30 min/km for the rest of the run until approximately the last 0.5k and then went for it. There wasn't much left in the tank but just enough to achieve my goal of a new 5k PB of 27 min 46 sec, that's a 42 second improvement on my last PB Yippeeeeeee Not a huge difference I'll admit but, as they say, a PB is a PB and I'm happy
Hope everyone is enjoying their running, too, and remember, get the miles in your legs first, then the speed will follow