Yep, a second workout today, this one after work. Felt very smooth and easy from the beginning. I guess my morning run was a nice warmup. I didn't push too hard, first mile in 8 mins, second in 7:30, third in 7:15. My HR at t+1 was 136, and at t+5 was 105.
So why the two workouts? well, partly because I didn't have enough time to do the mileage I wanted this morning, and partly because of some advice I got yesterday. I set out my sub-5 goal on one of the coolrunning.com forums, and asked for suggestions. The respondents agreed on two things: that I should increase my mileage, and that I should slow down sometimes. They thought I was running too close to 'race pace' too often. I'm going to take these comments on board, although I still plan to do intervals/high intensity workouts one or two times per week.
One writer suggested checking out the pace calculator on mcmillanrunning.com (here: http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm). This also suggests that my medium and long runs were too fast for my mile pace. So I will try doing some more mileage at an easier pace and see how that works.
By the way, I built a similar calculator myself that I have been using for the past few years. Not sure how to post it here from an excel file, but I'll put the formula up tomorrow.
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