Goal today was to break 30:30= A, 30:15=A+, 30:00=A++. I have had an annoying cold all week, so I wasn't sure how my body would respond. Resting heart rate has been up a bit (in training it is normally 38-42, but it's been 45-47). 3.6 mile warm up with 1 mile moderate and some strides. Watched the lead guy come in for the 3 mile race (16 something). He also ran the 5. A bit of traffic at the start since there really wasn't any sort of corral.
Mile 1: 6:02. Effort felt good. Easier than 5k effort (should be right?). I ran with a few guys for a while, and went under an major overpass that spiked my Garmin nicely. Not sure if this was the mile with the hill or not, but the old watch read 6:24 for Mile 2, which I think was off on my watch (mile 1 was perfectly in time). I wasn't happy about that one because I didn't think I slowed down that much. Effort can be deceiving, but 20 seconds when you aren't half crazy at mile 24 of a marathon? Mile 3 had a nice downhill for the last .10-.20 so I hit that one in 5:59. I have 18:25-18:30 for my 3-mile split, but I got a time from someone with a stopwatch of 18:17 or :18 I think.
Miles 2-3 my left glute wasn't firing. Kind of like picking your fallen-asleep arm up in the middle of the night because it doesn't work on it's own.
Dropped a few guys after mile 3 or so. Mile 4: 6:05. Mile 5: 6:08. Passed someone here, but I couldn't catch the 2nd place woman as I thought I might. I chastised a cop for letting a second car go just as I was entering the intersection. I pretended to slap the car's bumper just to show how close I was. Of course, it wasn't their fault I almost t-boned them.
30:27 on my watch and 30:27 for the final time. 3.78 mile cool down.
Granola and almond pancakes again. I was pretty hungry after not eating anything this morning.
Today's recurring lesson. I love my Garmin, but I hate my Garmin. When I live in a respectable community with marked trails/pathways I will practice my interval efforts with a basic Timex.
Try to get out this afternoon to see how the old foot is faring.
PM: 5 miles, averaged 8:01. Bless you, my little peroneal tendon.