New Challenge

Yesterday, I ran a 5k road race for the first time in 8 years (2003). My time was 29:07 (9:22 pace). I ran as hard as I could but could not go any faster. My leg turnover was just slow.
I'm in good shape, fitness wise because my average heartrate was only 158, compared to 171 in 2003. My mile splits were consistent: 9:17@152hr, 9:26@158hr, 9:24@162, then .1Mile in 56s@175..my max was 186 at end so that was good.

When I got back I went to Fittek to workout and ran 2 easy miles at 12:30 pace and I felt recovered, then did 20 mins of weights and 100 abs.

This race time was, if honest to myself was about what I thought I would run. Of course I wanted to run 27-28 but my leg speed just is not there.

So what to do now. Here it is: my challenge to myself is to run under 28 mins in 5 weeks at our local Mahomet 5K race on August 20...AND...lose another 20 lbs. I can do this, I have done it before.

Here's my plan:
Eating: daily = 1550 calories every day for 5 weeks
breakfast: 1 egg, 2toastw/butter, 2c milk, 1 banana = 610 calories
lunch: 1 cliff bar = 250 cal
supper: 4oz meat,2c pasta, .5c spag sauce, 1c juice+2oz vemma(liquid vegs), 1 apple = 695 cal

Running: key workouts to increase my speed
week 1 - 8x 400m @2:15 goal pace & 10 x 100meters in 28sec
week 2 - 5 x 800m @ 4:30 pace & 10 x 100m in 28 sec
week 3 - 8 x .1Mile in 48s & 2miles in 17:55 time trial
week 4 - 10 x 100m in 28 sec & 2 x 1 mile in 9:00 pace
week 5 - 5 x .1mile in 48s & 5K goal race

My other days are same as usual, 60mins easy pace w/ walk breaks. I need to take my Thursday runs a little slower. I plan to keep the 2 hour long run on weekends, thou, of course with walking breaks.

All total about 50 miles running/walking.