I ran with my old high school's CC team this morning for their first track session of the season. The workout was 6x800 at race pace speed. I haven't raced a 5k recently without it being off the bike at the end of a triathlon/duathlon so I'm not sure where I am right now. I estimated in the 21 minute range (I feel quite sure I've slowed over the past few months). The CC girls chose 20:30 as their race time which meant 1:40 lap or 3;20 800s. I didn't want to run slower than them (ego) so I decided to do the same speed. I ran with friend, and the HS's principal, John. We went thru 1st 800 at 3.17, then hit 2 and 3 @ 3.20. The 4th and 5th were 3.19 and 3.20. We quickend the last one for a 3.11. The CC coach was impressed with our consistency and how 'easily' we hit our times. He had to shorten the girls distance as they were struggling to keep pace. That's a good sign for me b/c I know I haven't put in the distance that they have. Coach thinks John and I can break 20 by our next 5k on Oct. 8. We shall see. Finished with 4x200 @ .40/.39/.36/.33.
As a cooldown, John, Josh and I went for an 'easy' 28 mile ride. It was a hillier route than I would have picked. I bonked 'cause I hadn't eaten enough for breakfast to support the effort/time of the workouts. The easy part was that I didn't push any of the ride. When they started to drop me on the hills I let them go and rode at my own pace. Time and distance after the track session made for a hard workout. Not the speed.
Great training day!
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