Yesterday's speed work yielded mixed results. The weather: Fantastic. 74 degrees! Shorts...no hats, gloves, or running jackets. Nice.
However, I was breaking in a new pair of shoes. I knew better than to break them in during intense running but I'm not that bright. Basically, I said, 'This is going to hurt' and took them out of the box, clipped the tags, put them on, and took off.
After mile 2, I needed a 15 second rest. I even stopped the Garmin clock during this time. I felt like I had flipper's on my feet. After mile 3, I slowed to a crawl for another 15 seconds before sucking it back up and resuming a decent pace for the final 2 miles.
Funny thing I've notice about myself - not sure if anyone else has noticed this about themselves - but, if I go out too fast and get really run down quickly, I find that if I just take a quick break...walk for a few seconds, stop and rest for a few seconds, take a quick drink of water, etc...my body seems to reset entirely and I can get right back going with little sign of the previous fatigue. It's like my cardiovascular is just a step behind my legs and needs to "catch up". Once it does, I can get back rolling again. Weird. Probably has something to do with lactic acid levels or something.
The result of this work-out indicates I'm still not able to maintain a consistent speed. I did record my single best mile of the year so far but dropped every mile thereafter. My focus is to maintain speed across 3 miles before stepping back a bit for miles 4 and 5. Still a work in progress.
Mile 1 6:38 *Best Mile in 2007
Mile 2 6:49
Mile 3 6:54
Mile 4 7:17 * Mile 4 is always my worst
Mile 5 6:52* Mile 5 is always faster than 4. Running to the finish harder?
Overall, I obtained my stated goal of 5 miles in under 35 minutes. Next up, how about 3 miles at a consistent 6:45 pace or less?