If you like running your fanny off, then I had fun at practice yesterday. We had to run sixteen 200Ms at our 5K pace with a 100M recovery after each. Steve, our coach, gave us a pace time we were to run. I was told to run 59 seconds for a 200M – no more or less. In other words 7:52 per mile. This is what I ran in the Go for the Gold 10K. I ran in a small group of four including Charles and Chad. My times were (51.28, 57.09, 57.13, 56.99, 54.75, 56.09, 55.28, 56.14, 56.89, 53.72, 54.87, 57.00, 54.65, 53.99, 54.22, and 54.74). Their average is 55.3 seconds – not quite 57, but that’s 7:22.4/M. The total time was 24:51.46 or 8:17/M. Not bad and remember it includes the recovery. Oh, one other thing, we had to give our goal times to Steve. Well I did and he took them and said that he felt I could do better. He said that I should strive for 7:16/M for the 5K pace and 7:32/M for the 10K pace. Now that’s something, but at least I can try.
Update: To count the sixteen laps I decided to count in binary with four of my fingers. A folded finger was a zero and an extended finger was a one. It worked swell.