AM - Allright, for some reason my post didn't get saved, so here it goes again.
I headed to the track at 11am for some speed work. The plan was 3k at slower than race pace, 2k at race pace, and 1k at faster than race pace. It went well, but I had to give myself a pep talk to get in the right state of mind. I get lazy sometimes, then miss all the goal times, and I really didn't want that to happen.
So the 3k was a little rocky, starting at a faster clip, 75 seconds for the quarter, then slipping into some slower laps in the middle. I reached 1600m in 5:10, then pretty much held pace for the remainder. Finished the rep in 9:39, barely in the acceptable window, but still inside. With 3:45 rest I was ready for the next one.
The 2k started with a 72 quarter, then I more or less held 5:00 pace to the end. I reached 1600m in 4:58, then 2k in 6:14, so I eased up a bit in the last 800m, but it was very close to what I wanted. 3:00 rest and onto the next one.
I also hit 72 seconds the first quarter of the 1k, then reached 600m in 1:50, slowed a bit. Suddenly I realized I just had one lap left, so I took off. I hit 800m in 2:25 (35 sec 200m) then sprinted 33 seconds over the final 200m for 2:58, a few seconds faster than the goal time. Last 800m 2:22, last quarter 68. Not bad.
So overall, it was a good workout. The 3k should have been 9:30, and the 2k 6:12, and I could have cut down by 30 seconds, but overall I'm pleased.
My thoughts on the upcoming race: I should run 15:30 or slightly under, but if I run like an intimidated, unattached runner, like I did in the 3k this winter, I'll run 15:45 or slower. Still a PR, but that would mean a weak race. I just want to throw that out there so I don't have any excuses when it's game time.
3k - 9:39 (16:05 pace -- 3:45 rest)
2k - 6:14 (15:35 pace -- 3:00 rest)
1k - 2:58 (14:50 pace)
| 