Every third week or so, I've added 5k time trials to my schedule. I love a 5k because its an good distance to push yourself. Recovery time is very, very short, so I can do one without messing up my training schedule.
24:36 was my final time. 7:55 average pace. I am happy with it. It is a 36 second improvement over my last time trial a few weeks ago. Unfortunately I let myself slow too much between 2 and 2.5 miles. I was aiming for negative splits, but that didn't happen. 7:51, 7:52. 8:00, and :52 (7:33 pace) for the .1.
I like the first two numbers, I kept a pretty even pace, but I let myself go that third mile. At least I managed to kick it in to the finish. I expected to be fighting burning in my legs, but actually it was burning in my lungs that made mile 3 a killer. I rarely start breathing hard--even during my track workouts. I guess that means I need to push it harder more often. I don't know. How does one make their breathing more efficient?
My next goal is a 23:59 5k. It will be extra hard to make with the rising temps, but I think I can do it.
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