I need to sort my pacing out. I'm not running at a consistent speed and I'm too slow to be anywhere near 30 minutes for a 5 km run. Please forgive the geekery below, I'm still trying to get used to the kilometre split things. I have realised I'm running too fast in some bits, and too slow in others.
On Sunday night, as some will remember, I went a bit bonkers and ran about 7k. In fact it was 6.4 km as I was on the warm-up walk at first, but it all went okay.
DISTANCE PACE ELAPSED TIME
1.0 km 07:45 min/km 00:07:45
2.0 km 07:01 min/km 00:06:59
3.0 km 07:09 min/km 00:07:09
4.0 km 06:34 min/km 00:06:33
5.0 km 06:31 min/km 00:05:55
6.0 km 07:25 min/km 00:07:16
7.0 km 08:04 min/km 00:07:41
I can cope with the getting slower towards the end, but then Tuesday...
Tuesday was hellish. Whether I was still a bit tired from Sunday night or not, it was HORRIBLE. I was about ten minutes in and wanted to go home. I knew I was running slowly and I didn't think I'd ever get to the end. I pushed on, reasoning that I'd have two days' rest before I tried to run again.
DISTANCE PACE ELAPSED TIME
1.0 km 08:23 min/km 00:08:23
2.0 km 08:33 min/km 00:08:31
3.0 km 08:05 min/km 00:08:04
4.0 km 07:50 min/km 00:07:49
5.0 km 08:25 min/km 00:08:23
5.9 km 08:39 min/km 00:07:24
It hurt. It really did hurt.
So I had two days off. And even though I nearly talked myself out of it, I stuck to the plan we'd worked out where my husband would drop me at the top of the cycle track on the way to work this morning and I'd run home. Just over 5k from home, so a quick warm-up and then I ran - no problems - for the 5k and then walked home. In the rain. To beat the gremlins that said that because Tuesday was crap, today would be too.
Decided to get geeky and looked at the stats from the mapmyrun app.
DISTANCE PACE ELAPSED TIME
1.0 km 07:24 min/km 00:07:24
2.0 km 05:47 min/km 00:05:43
3.0 km 06:30 min/km 00:06:23
4.0 km 07:16 min/km 00:07:14
5.0 km 07:44 min/km 00:07:27
5.4 km 06:51 min/km 00:02:42
Now, I'm not pretending I understand it all (and have to assume that the time I spent standing around waiting for traffic - have to cross a road, cyclists hate joggers, and there was a tractor on the lane today - explains the discrepancies between pace and elapsed time), but there is a variance in pace there.
So, next week, I think the speed podcast might have to be downloaded. If nothing else, it might help me pace a bit better. Just wondering whether to run a 'normal' run on Monday, then do the speed podcast Wednesday, then try the cycle trail again on Friday?
Any suggestions from anyone who's done the speed podcast on the best way to include it?
In other news... It's my birthday (soon) precious! And the darling other half (plus inlaws) have bought me the Garmin Forerunner 10 I wanted. In girly purple. To match my shoes. Happy dance!!