I’ve been trying to decide on a realistic goal for the 5K I am running in a couple weeks. I ran my 5K in June in 34:32, about an 11:07 pace, and I haven’t really been blazing any speed records in my running this summer. It seems like when I try to keep up a 10-min mile pace for more than a mile or so, it aggravates my nagging plantar fasciitis, so I have mostly been concentrating on slower miles as well as taking a couple days off each week. (I know that some people swear by every-day running, but I tend to get hurt if I don’t take a day or two off every week.)
Saturday I did some ‘intervals’ where I ran a quarter-mile at a 9 min/mile pace, then walked a quarter mile, then did another quarter mile at the 9-min pace, repeating 4 times. It was really hard, and gave me sore quads. But it didn’t aggravate any injuries (maybe because I alternated intense effort with walk breaks?) and it was fun to discover that I could keep that pace for a quarter mile.
What does all that mean for my race goal? Well, someday I’d like to run a 5K in 30 minutes. I don’t think that is a realistic goal for this race. But if all goes well, I’m hoping to pull off one 10-minute mile along with a couple that are in the 10:30-11:00 range, which would put me under 33 minutes for the race.
How are you doing with your fitness goals this month?