Just a quick update on the workout before heading to the new living room for some movie watching in our new setup!
The workout went quite well. Unlike my VFAC counterparts who were likely tempoing today, I had intervals. I decided to go to Beacon Hill Park to complete the workout as there is a mile loop with which I am quite familiar. I had my trusty Garmin 405 to let me know the distances and Sonja on the bike as my pacer. WIthout the group it is tougher to run hard, but it helped having someone yell "Pick it up! You're slowing down!" on the last interval of the workout.
Coach John had set out times for me, similar to what I had run in my last workout before leaving Vancouver. The workout looked like this....
2 x 2k, 1 x 1k with 5 minutes rest, 6:05-6:10 for the 2k, 2:53 for the 1k, 5 seconds slower if I was running alone.
Technically, I was RUNNING alone, but then I wasn't all alone for my pacer/yeller on the bike, so I figure I will take a reduction of three seconds.
Turns out I pretty much hit the times anyway. I went counter-clockwise for the first loop and split 3:03 and 3:04 for 6:07. The second loop was clockwise and I went 3:04 and 3:09 for 6:13. Not bad considering the Beacon Hill loop is much hillier than the Beaver Lake loop in Stanley Park (which is not to say Beacon Hill is hilly, but rather that Beaver Lake is very flat).
The last one was going to be tough, but with Sonja berating me (not really, it actually helped!) I was able to sneak in a 2:55 for the last 1k. Considering that 2:54 was my PR at Beaver Lake, I will take the 2:55 and be happy with that.
With this workout in the bank, I will take a shot at the Black Press 5k on Friday evening. I am not sure what to expect as I have never run 5k on a track before, but hopefully I will be able to break 16:00 and feel good (or as good as one can feel going all out for 5k).