Today I was to do a 5K fartlek. The weather was absolutely perfect at 60F (15C) and no wind. It's a gorgeous day here today, and I wish I could bottle it up and save it for January.
I went to the track a little later than usual; I had something at work that had to be done by noon and I also had a 9:40am dentist appointment that made things more interesting. So I worked from 6-7:15 or so and got to the track around 7:30.
I warmed up for the usual 1600m w/a few strides, in 9:54. I felt a bit tense/awkward on the first lap, but loosened up as I went on. I made sure to do some dynamic stretching to loosen up my legs a bit more. The left leg is still tight in the upper hamstring/lower glutes; Jim thinks maybe my lateral rotators.
Once I started, I felt very good and fast. Maybe not as smooth as my interval workout on Saturday, but I was still quite fast. I was surprised to hit the first 1K in 5:28! Then very fast medium 500m and even faster fast 500m ensued. I was pushing hard; my average HR for the workout was 161, but still, this was fast. When I got to 3K in 16:57 I knew I had a great shot to get a PR for this workout, unless I fell apart in the last 2K. I didn't.
Here are my splits ... total time was 28:30.
Garmin connect data here.
I feel SO ready for this race. Now I just have to stay healthy and eat carefully!