Started out easy - ran steady to mile 1 (6:13) - seemed hard, thought it was going to be faster. Hung in there and then started moving through the field a bit, passed at least 4 people in the next mile - hit mile 2 at 6:29 or 12:44 - then really cranked it up - 1 guy passed me back - couldn't go with him, focused on the guy in front of me - couldn't catch him - couldn't dig that deep yet. Hit mile 3 at 19:06 (6:13) and finished in 19:50. Mentally it was a very good race - it felt good to be mixing it up a bit, and wanted to push myself, just don't have the horsepower just yet. Leg turnover was good - form was good, breathing was labored right away and HR was supressed - never saw 160 although in the last .1 it as 163. So....a little rest and some more work, and I'll more aerobic capacity back and I'll keep moving in the right direction. I am happy with the effort, I never let up the entire race and pushed hard to the finish. My splits/effort/HR were all very even. Having not raced a 5k in so long, that was a good result today. I did this race in 2001, and my time was 19:32 so not too far off that. Today I was 15th, and 2nd AG. Ran 1 mile cool down.
Workout Data
Run
Distance 3.1 mi
Shoes
Pace (mm:ss) 06:24
Start Time 8:30:00 AM
Total Time 0:19 hh:mm


Longer warm up with more activation exercises

1 mile easy with dog