This post was written for and first appeared on One Foot In Reality.
With the rains outside (or should I say downpour), I wasn't going to run outside for my lunch run. So I headed over to Planet Fitness to do another treadmill run.
I figured that I would do a quick 3-4 and add in some intervals.
When I got going, I started out at 7.6 mph (about 7:52 pace) and did that for a warm-up. Since I had a definite time crunch, after 1/2 mile I put it up to 8.6 mph (about 6:54 pace) and planned on doing a half and then do a bunch of quarters to 4.0 miles.
When I finished the half, I was still feeling pretty strong, so I decided to do a mile.
Umm Houston, we have a Harold getting ready to be stoopid warning.
At the end of the mile I was still feeling good, so I decided to keep going to 2.0 miles. I was running strongly and didn't feel bad at all. So when I got to 2.0 miles, well I only had a mile left to get to 3.0 miles.
By this time, I was wondering if I could hold the pace to a full 5K.
So I figured why not go for it.
I also picked up the pace a notch to 8.7 mph.
Ummm Harold are you sure?
Well I figured that I would find out.
At about 2.5 miles, I started to feel the burn, not bad, but enough that I had to focus on what I was doing. Then when I got to 2.80 or so, I had to really focus on getting to the end.
I made it - no I didn't pick the pace up at the end like I usually do, but I did finish a sub-22:00 minute 5K on the treadmill.
Not too shabby for an old fart on a surprise fast 5K, especially after running this morning on ice and needing to use screw shoes outside.
Needless to say I was pretty happy with the results.