Took yesterday off, then avoided the invitation/temptation to jump in the early spin class for quite possibly the first time ever – didn’t want to have dead legs for the track session. Got out to the high school by 0730, did a longer than normal warmup in an attempt to get 7-8 miles out of the whole thing. Think I got 2.5, lost count of the laps once Jim arrived and joined up. Did some easy drills, stretching, etc, then swapped out the trainers for the flats to at least make it feel fast.
He was hoping to run around 17:40 for 5k, which is a little under his “second go-around” PR. He’s been back at it for about 8 months now, and turns 39 in a couple months (perfect for next year’s indoor season – recruiting effort underway). He’s entered in a Turkey Trot this coming Thursday, and wanted this as a confidence builder (I guess a PR in practice would raise your confidence level) as well as a tune up for the race. I told him that attempting this time in 41 degree weather was a little aggressive, but I was just the pace car so I did as I was told. Aside from being a little chilly, a great morning though – clear and pretty calm – good time to get this done….
17:40 is essentially 5:40 miles which is 85 second quarters plus the vig. He followed, I led – doesn’t get any simpler than that. Once I got settled in the pace was comfortable and pretty effortless, which was a good thing because I was a little nervous not having raced in a while and not being a 5,000m guy by trade. After falling a little behind early on trying to get locked in, went through the first mile in 5:43. Could see (shadow peeking) he was starting to fall off a bit around the 3k point, went through there in 11:18 (5:35). Swung around to pick him up for the last mile as he had fallen about 30 meters back, ran the last mile+ trying to keep him going – finished up in 17:57.
Kept going afterwards as I felt fine, logged 3 more. 8 for the day, essentially a faster than normal tempo run. I have my eye on a 5 mile race Thanksgiving day in New York City where I will be laying over for the holiday. Think 5:20-5:25 pace is a realistic goal for that distance, so today was a good preview albeit shorter and a little slower than what’ll go down on Thursday. Jim was a little frustrated with his performance, but I still think that he was dreaming when he formulated his expectations for the event. Hopefully he will hit his marks in the actual race. Good feeling to be done by 0900, should be a nice weekend so hopefully I can get some more decent mileage in and maybe set things up for another track/interval session on Monday.