Fortified 5K in 29:11-Breezing!

June 16th, Saturday, Later that night

Got a minute?  Let me tell you about this workout.

So the storm passed and around 7:45.  I set out to do a workout.  Since dusk was fast approaching on this overcast evening, I decided to try the 30 minute workout recommended by Richard Winett of Ageless Athlete of whom I spoke last week. His workout requires 8 minutes warm up, 5 minutes of strenuous effort, 12 minute recovery run and 5 minute cool down. That sounded interesting ,so I thought I’d give it a shot.

I geared up with all my hi-tech foot protective equipment ie;  Asicis Gel Kayano 22, Dynamic Duomax FluidRide trainers ($140), Spenco Polysorb insoles ($30), Plantar Fascia support Compression Socks ($25).  That’s over $200 in foot fortification.  I will admit that I felt cushioned and supported throughout.

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Now back to the workout itself.  I ran the first eight minutes at 12:00 pace. Then I ran 5 minutes at about 8:14 pace, pretty quick. Then I began the 12-minute follow up run and continued at about 11:00 pace and started to get excited about how well I felt. So I continued running past the 12 minutes called for in the segment and pushed it until the 5K mark. That turned out to be 29:11 which was very exciting. In the process it got dark, and I was looking at my watch so much that I ran past my turn for home and had to run the longer Loop. So after 30 minutes I walked a little and jogged in the last half-mile for a total of 37 minutes in motion.  A positive effort!

Stats – Steady and sound

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