This week was just like the last two with a little twist thrown in at the end of the week. Still just trying to keep building the mileage up until I am ready to star running some workouts. There were a couple of UND alumni that wanted to run a track meet this last weekend and see what you could do. There was a lot of hype coming into the meet but it totally did not deliver like it should have. Turns out there was only 4 people that raced in 3 different events. So there was only one unlucky guy that didn't win his race. The events were as follows: Mens 800m run, Men's 1500m run and the Men's 3000m dash (or at least it felt like a dash). If you can't tell I decided to run the 3k. So here is the week.
Monday: 9+ (61:20)
'Long' run to make up for not getting one in the week before. Can you really consider it long if it is not even double digits?
Tuesday: 6 (40:45)
Easy run
Wednesday: 6 (41:20)
Thursday : off
Had a busy day at school then went to Winnipeg for a Gordon Lightfoot concert. It was amazing!
Friday: 5 miles (35:10)
Easy before the big race tomorrow.
Saturday (Race Day) 2 mile w/u 15 min
3k - 9:42!!
3 mile c/d 22 min
I find it quite sad that I am really happy with a 9:42 but I am. I was hoping to be able to be right around 10:00 and I destroyed it. I was thinking all week that the fastest mile that I have run in the last 5 months was a 6:08 I ran about two weeks ago. How on Earth did I think that I was going to be able to run back to back 5:20's on a little less than three weeks of training?? Well I figured I would just go out in 5:30 ish and see how it felt and then just give it all I had for the last 3.5 laps. Well I ended up going through the 800 in about 2:38 which was a little bit fsater than I wanted but I felt really good so I decided to stick with that pace. Came through the mile at 5:18 and was still feeling good and this was when I knew that I had way more left in the tank than I thought I was going to have. So I decided to really start picking up the pace and see what I could finish this race in. I ended up running about 5:05 for the last mile which I thought was pretty damn good.
Here are the rough splits that I was able to take during the race.
200 - :39
1000 - 3:19 (2:40)
1400 - 4:37 (1:18)
1800 - 5:54 (1:17)
2200 - 7:11 (1:16)
2600 - 8:27 (1:16)
3000 - 9:42 (1:15)
Sunday - 10 (1:10:30)
Real easy recovery run
Week total: 43
Would have been 50 without the day off.
Overall I was pretty happy with the performance being that it was off three weeks of training and I had no clue of where my fitness was at. I ran this race by myself in the cold and windy ND spring. I think it was about 42 degrees with 10-15 mph winds. So a pretty good effort none the less. I might even think about running another one on the track in a couple of weeks. I am sure with some competition and another two weeks I can go under 9:30 for sure.
I think I decided that I will consider myself back in shape when I am in sub 16:00 5k shape. That is when I will know that I am on my way to being in the shape that I should be in.
2 comments:
Welcome back to the game, Richie. That's one hell of a 3K to have run virtually cold. Great pacing, too. I'm glad to hear you're running Bismarck - that's one I'd like to do someday.
Yea it felt pretty good and I was really suprised that it went that well. The 5:18 to start it felt like a jog, which I am hoping is going to pan out well for Fargo in 3 weeks.
Post a Comment