My right arm is feeling much better today, but still needs some rest. Flash and I got out for a run this afternoon. We attacked the 4.09 looking for me to post a personal best for the distance. I was hoping to better yesterday’s time and get in under 31:00. Well, we ended up coming in at 29:41 (7:15 miles). I am very pleased with this pace as it is a personal best and would have me finishing a 5K in 22:30.
The first mile was great and was a sub-seven. We didn’t let up as much as we normally do through mile 2 and then picked it back up in miles 3 and 4. We had to stop twice during the run for cross walk signals and ended up running into my wife and the buggo as they were heading home from lunch with my wife’s aunt around the 5K distance. It was so nice to see them even if it was quick. Flash got to meet them briefly and we were all on our way. I should note that the stopwatch stopped when saying hi to the family and while waiting for the walk signals.
Here are the cumulative splits for this run:
-Cumulative Time Cumulative Distance Cumulative Pace
- 0:07:05 1.02 miles 6:57 min/mile
- 0:15:06 2.09 miles 7:13 min/mile
- 0:17:28 2.39 miles 7:18 min/mile
- 0:20:22 2.77 miles 7:21 min/mile
- 0:27:23 3.74 miles 7:19 min/mile
- 0:29:41 4.09 miles 7:15 min/mile
I had intended to set a goal to run this loop in under 30 minutes by July. It appears that I will have to set a different goal. I am feeling really good tonight after some stretching and coconut water.
Tomorrow is going to be a recovery run, but if I am feeling as good as I do now I might do some sprint intervals. The weekend weather looks bad so I am planning a long and slow bike trainer session while watching Transformers 2 during nap time to replace the long and slow run I should get out for.
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