I ran a 5k TT today. I used my GPS as my guide as it appears to be my most accurate tool. I later did a mapmyrun on the the course and they came out identical. I feel very comfortable that this was an accurate 5k and I AM PSYCHED!!
I finished in 23:17 which is over a minute off of my best time of 24:20. I would be more psyched if it was on the same course, but this was still a great result and the terrain was similar (slightly rolling). The biggest difference is that I'm running different. I know I have a long ways to go before I am truly rid of all of my bad habits, but I think I have made a big improvement since I began reading the Chi running book. Very similar to POSE, but slightly different and if I'm not mistaken it's in line with what Max has been explaining as the correct way to run - especially the emphasis on the mid foot strike. Additionally, I am doing drills. Probably not as many as I should be, but more than I was.
Would you believe that my goal was to break 24:00, not shatter it. Well I need a new goal - 23:00 here I come!! That's probably not lofty enough - how about 22:30.
I was so pumped up after the run that I went right into the WOD. I was at Alicia's Gymnastics studio - went out back to where there was a decent lawn and paced off 100 feet. Workout consisted of 100ft walking lunges, 10 burpees and 25 situps three times for time. Finished this one in 8:01. I kept thinking of David's uncle, retired Captain Mason, and it really motivated me. I tried to push myself hard enough to throw up, but it just did not happen.