Dover-Foxcroft Pony Pride 5K August 1 2009


After my longest, due to non-medical reasons, racing drought, I ran a 5K today. I had high hopes, however, my estimation of my abilities was not accurate. My last race was over two months ago. I think I have run a lot of good workouts since then, practicing running four minute kilometers. I wanted to run today’s 5K in less than 20 minutes.

I think this is interesting, and maybe even impressive 🙂 Here are kilometers with 90 seconds light running recovery, followed by 4 X 40 second hard sprints (striders), except where noted, I have done since the middle of April. Date is start of week:

04/12/2009 4:10; 4:05; 4:12; 4:14; 4:18; no striders
04/19/2009 4:10; 4:11; 4:12; 4:21; 4:28; 2X30 second striders
04/26/2009 4:06; 4:05; 4:04; 4:14; 4:08
05/03/2009 4:07; 3:56; 4:04; 4:10; 4:03
05/10/2009 3:52; 3:47; 3:57; three minutes active recovery, 2 X 40 second striders
05/17/2009 n/a; recover from a 5K raced previous week – no quality
05/24/2009 4:01; 4:00; 3:58; 4:12; 4:03
05/31/2009 4:15; 4:12; 4:09; 4:18; 3:56; 3 X 40 second striders
06/07/2009 3:57; 4:09; 4:10; 4:16; 4:00
06/14/2009 4:03; 4:03; 4:04; 4:06; 3:59
06/21/2009 no quality – recover from previous four straight interval weeks.
06/28/2009 4:10; 4:12; 4:13; 4:19; 4:25
07/05/2009 4:05; 3:58; 4:10; 4:19; 4:11
07/12/2009 no quality – vacation week
07/19/2009 4:00; 4:05; 4:08; 4:15; 3:55

Today’s kilometers, with no breaks, went like this: 3:59, 3:57, 4:11, 4:26, and then 4:25. Total time was a discouraging 20:58. Oh well, I’ll get ’em next time – August 22 in Saco, Maine.

Elevation graph:

Heart rate / elevation graph. I am happy with effort. Got the heart rate up, and it didn’t falter –

Nice photo – thanks to Mom and Dad. This is around mile 2.6:

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About mainrun

I like to read, run, and watch tv.
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