5K Personal Best of Sorts

I have been banking the miles.  After 7 weeks or 7 days per week work-outs I am still at just over 60 miles per week.  Given my pace, this is about the most I can do while still doing a combination of 60 minute and 90 minute runs.  The first phase of conditioning is complete.  I will maintain 60-70 miles per week through my hill training for the next 4 weeks.  Chicago is just 2 ½ months away, but it feels very close. 

To get a few extra miles in and test myself, I have been doing a 5 K at night each week for the last 2 weeks.  Given my 7 mile run this morning, I was very pleased with a 21:25 5K tonight.  By my GPS I had 3.21 miles at a 6:40 pace.  This would be a PR for me.  The conditioning is clearly working.  The last time I was close to this pace, I was well rested and it snowed that day.  Today was warm and a little humid, though mild for this time of year in Texas.   In short, I believe Lydiard’s prescription of volume and intensity pays off pretty quickly.