1m warmup; 5K Time Trial; remainder cool down;
All at 1% incline
Splits: 7:40, 7:02, 6:53
5K Time: 22:14 (7:10 pace)
As I've noted in previous blog entries, I felt my training pace was too slow. I have been following Daniel's Running Formula which had me at a VDOT of 39 based on my recent half. So I decided to test the wheels out today and see what I could do.
I did even better than I expected and improved my VDOT to 44. A 3:15 marathon tracks to a VDOT of 49 so I am well on my way. I felt like I had more in the tank and looking at my splits shows I could have easily dropped 30s or more off the first mile. Very encouraging!
I'll do another time trial in December and see where things stand.