As I want to race tomorrow in the Masters 5000m on the track my coach said I was to do an easy 5km along the walkway today.
I slept in today and thought I would do this one at lunch time as I was not worried about the time and even though it will be warm I should be right. The track the other night was meant to be 70% effort but in truth it ended up about 80% with a 90% burst for the last km. Today I was to stick to under 80%......FAMOUS last words really.
I started out and straight away my TFL went "hello!! remember me" it was not hurting alot ... more an ache. I kept going and kept it steady as I had a couple of road crossings to get over and people on the foot path. Its about 580m until I hit the walkway so my first km is always a tad slow due to the above.
I remember my coach telling me to really concentrate on rotating my hips so I can get a good stride and a good push off from my back foot. So I forgot about pace and just concentrated on pushing off the back foot and then rotating the hip forward to use my glute med ( big muscle high on the butt) sure enough my tfl stopped aching and I was able to tick along well. It was much hotter today. 29 degs and 70% humidity the air was hot and thick so I did find it difficult to take good deep breaths. I found that I was doing similar pacing as I had at the track but the effort felt much harder today due to the heat.
I finished up in 30:43 and I am really pleased with that. That is twice this week that I have been close to 30 min for 5km which is my standard training time for this distance. This is promising and I now feel I can get a sub 30 in Canberra.
5 km walkway data