Tune up for the upcoming Striders 5 K. Ran with Ted. Sleep-in day - ran at 5:30 AM. First time in the last two months, I believe, that we had a morning run with temperatures above freezing. Weather report said 36F right before we left. No inversion I could notice. Only 1 layer of clothes - tights and long-sleeved T-Shirt.
After a 2.34 mile warm-up ran 1.5 at a conservative 5 K effort. The goal was to break 8:00 without cheating by taking advantage of a shorter distance and accumulating extra oxygen debt. Ran even pace , splits by 0.5 - 2:39 - 2:38 (5:17) - 2:39 (7:56). Felt strong, but also felt that the limits were not too far away. It felt like I was running a 10 K sticking my nose in the midst of things. Ted was not feeling good, so I ran this part alone. The form felt good, or I should say on the better side. It is never good in the sense of being where it ought to be.
I felt that by working the abdominal muscles I could push the air out more vigorously. That is a good sign. The need to push it out more vigorously at that pace is perhaps not that good of a sign, and points to poor running economy. Nevertheless, you do what you can to push your VO2 up. Then when the
proper economy is restored, that extra VO2 capability will have a chance to shine.
Ran with the kids in the afternoon. Ran an errand to our bishop's house later in the evening. Total of 13 miles for the day.