2017 Off to a Sprint, 5k Training

The Stats
01/02/17: 3.17 mi; 24'51"; 7'49" avg pace
01/16/17: 3.16 mi; 25'03"; 7'55" avg pace
01/18/17: 3.18 mi; 26'08"; 8'17" avg pace
01/19/17: 5.01 mi; 41'46"; 8'19" avg pace
01/23/17: 1.37 mi; 20'23"; 14'48" avg pace (hill sprints)
                      01/24/17: 3.11 mi; 24'33"; 7'53" avg pace

The new year got off to a good start for running with an unseasonably warm day on Jan. 2nd. I took advantage of the day off and managed an afternoon run between watching bowl games (how about that Rose Bowl?). I was happy with the sub 8-minute-mile pace and put it down to the weather and being in decent shape. Colder weather over the next two weeks kept me inside on the bike trainer.
My next running effort was another 5k around the block on a cloudy Monday after work. The pace was about the same, solid but not great. This got me thinking about my running training in general. For the past few years I have exercised without a real goal in mind aside from staying fit and keeping my weight under control. I decided it would be more interesting, fun, and ultimately healthy to adopt a running goal. Mine is simple: I want to run a 5k in under 21:45, that would average a sub 7-minute mile average pace. A very helpful article in Runners' World by a long-time coach, turned me onto some exercises designed to improve stride, endurance, and sprint speed. I found it convincing and decided to adopt his regiment to the best of my ability and scheduling availability.
The next run on Jan. 18 was a 5k interval run. I would alternate between jogging and running at my optimal 5k pace. I ran 5 5k segments at about a 7-minute per mile pace. The jogging recovery pace was much slower at about 9:10 per mile. The next day, I ran a 5-miler, as that coach suggests mixing in some medium and longer distance runs to aid endurance. It's always helpful to be able to run farther than you actually have to in any given race. To start the following week, I ran short and steep hill intervals from the base of Bridge Road. I would sprint up the road about 300 meters and recover on the walk back down to the bridge. Eight of those at a sprint pace under six minutes per mile on a windy day had me sucking for wind. The hill sprints are supposed to help make the running stride more efficient (longer, quicker strides) while toning the fast-twitch muscle fibers.
I finished off the month with a regular 'ole 5k run. I was able to hit around a 7:10 pace three times during the run, but I still ended up with a similar overall pace to runs at the beginning of the month. Still, I am looking forward to the quicker times and better runs that I feel confident will result from a more focused running training program. I'll post that progress at the end of February. Until then, happy running!