A first time trial.
May 2009. I had just got my new Garmin 305 and decided it was time to do a time trial. A “before” to accompany my much hoped for “after.” I ran five kilometers near a local reservoir, each one separated by a two-minute rest. Here are the times I ran that morning, 6/3/09:
lap 1 .62 mile 4:59 8:02 min/mile
lap 2 .62 mile 5:17 8:33 min/mile
lap 3 .62 mile 5:49 9:24 min/mile
lap 4 .62 mile 6:11 9:59 min/mile
lap 5 .62 mile 5:57 9:36 min/mile
Runners amongst you will recognize these as “positive splits”, each lap from laps 1-4 is progressively longer, indicating a precipitous drop in energy. I recall that the experience was very difficult. In my notebook it says simply, “experience was brutal.” Lap 5 shows a typical phenomena, the recovery in the face of the end. A return of energy.
Some training and a race.
The average pace for the run is, according to the Garmin software, 9:07 minutes per mile. From this experiment I surmised that I could run a 5k race in approximately 27 minutes. I put some training in and managed this result later in the year, 10/11/09:
3.11 miles 24:12 7:52 min/mile
That’s the bare bones of it. In a few months I shaved a full minute per mile off my pace — granted I was quite out of shape when I started. There was all kinds of training in between. I’m hoping to run a 5k in the next few weeks. My most recent time trial, a couple weeks before I came down with a horrendous cough, this time without the two-minute rests, was on April 13, 2012:
3.11 miles 21:37 6:58 min/mile
I offer this in the spirit of what one can do over time, with a little dedication.