Friday, December 28, 2007

CrossFit WOD:
5k Run

Before today I hadn't run anymore than 800 meters at a time since my back to back 50k weekend two weeks ago. I have been giving my running muscles a chance to rest while working on total body fitness through my CrossFit training. I was happy to see this WOD when I looked on the CF website last night. The 5k gave me a chance to test out my legs before my 50k tomorrow. The run felt pretty good. My body is pretty fatigued from all CF workouts but I felt no pain in my lower left leg, which was the main reason for my 2 weeks of no running.

I ran the first 1.5 miles at an easy pace then picked it up for the last 1.6. I was running on the track, so after a finished three miles I ran another 200 meters, so it was really 3.125 miles, but close enough.

Splits:
mile 1: 7:49
mile 2: 7:39
mile 3: 6:55
final 200 meters: 00:43

Total Time: 23:07

I could feel that I hadn't run in two weeks, as my breathing was a little heavy for the pace I was running, but I wasn't concerned about that. The important thing is that I can stay healthy and train consistently without the small nagging injuries that have been bothering me lately. If I can do that, I think I can run some pretty fast times in the future.

2 comments:

Who is SLB+? said...

Great negative splits, you really stepped it up heading home!

Nick said...

Haven't ran long in a while and you still killed it. Good job.