5k in 28:40 and not a bit of road rust!

Posted on Aug 24, 2011 under 5-10k, 5k, Easy Runs | 2 Comments

Enjoyed a week away that involved some pleasant hill walking which was good for my CV system without punishing my legs too much. Also enjoyed a swim in the sea, covering quite a bit of water and swimming against the tide – this ended up giving me sore groin muscles the next day, as breaststroking always does if I haven’t done it for some time, but it was again a nice CV workout without busting my lungs too much 🙂

Anyway, 8 days since my last run, and with only 3 days till race day, I knew I’d need to turn my legs over again so went out for a tentative 5k, hoping the niggle of last week was just a niggle, and that the rest would leave me feeling OK. I expected to feel quite rusty as I usually do after a few days break, so started off quite slowly, and did a 6 minute km, then still felt fresh so upped the pace in bits and bursts, and did 2 at 5:42, then pushed the boat out at 5:24 before running a very comfortable last km at 5:45. Not lightning pace by any means but the good news is I didn’t feel rusty at all, but rather felt fresh, and my next run back is usually much better so gives me hope. No niggles on the knee, which is very good news!

I think the week off running has allowed my body to recover from all the hard running of the past few months, and soak up the benefits. I plan a very easy run on Friday, and then it will be time to roll up to the East Manchester Legacy 10k on Sunday. Will be pleased with around 52 anything quicker, well, I will just run how I feel and see how it goes on the day! 🙂

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2 Responses to “5k in 28:40 and not a bit of road rust!”

  1. paul Says:
    August 25th, 2011 at 8:43 pm

    hi rob
    IT sounds like you enjoyed yourself with the hill walking and swimming,nice bit of exercising without the pounding on the knees.

    Seems like the rest has paid off,you be raring to go Sunday 🙂
    enjoy the race Sunday and go for the sub 52 you can do it 🙂

    all the best.

  2. Road-Runner-Rob Says:
    August 28th, 2011 at 2:47 pm

    Thanks Paul. Don’t know what happened but was nowhere near 52 minutes never mind under it! Just about to write race report!

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