I went for a run to pick up some checkpoint streamers after the BEAST race. It rained the whole time but wasn't too cold. I wore an extra lightweight wicking shirt as insurance against the wind, and I was quite comfortable. It was blowing pretty hard in the Highlands, and the small rain droplets were blowing sideways. My legs felt pretty good, and I ran fairly briskly, pushing some on a couple of the climbs (approaching threshold pace) and doing 4 x 50 fast strides in 29-31 sec, two somewhat uphill, one mostly flat and one gently downhill.
Running - Road / Track warm up/down 10:02 1.31 mi (7:40 / mi) +10m7:29 / mi ahr:132 max:158 slept:2.6 shoes: Nike Zoom Waffle - Husky color
I took a nap after I got home from course scouting, then I woke up at 10:08, realized what time it was, and jumped out of bed to get ready for my 3000m race at 11am, for which I had to drive to King's High School.
Fortunately, the race started three minutes late, so I had time for a decent warm-up, especially given that I had been biking and trekking all night, so I was sort of warmed up already.
Running - Road / Track race (track) 9:45  3.0 km (3:15 / km) ahr:163 max:172 shoes: Nike Zoom Waffle - Husky color
I ran the 3000m at the Spring Break Open track meet. I figured I ought to be able to run a decent time, since my legs are fresh from my brief Spring training break. On the other hand, I'm not in biking shape, and biking and trekking all night long was probably a bit fatiguing, even though it was low intensity. I figure that up to two hours of low-intensity training just makes a good warm-up, but I did about four hours, my calves felt tired from trekking in my biking shoes, and my legs had been crampy while I slept, so I wasn't sure what to expect. I gave 9:45 as my seed time, but I thought that anything from sub-9:30 to 10:00+ was a possibility.
My plan was to go out in about 77-78, settle in to 78 second laps, then pick it up if I felt good after a mile. The race went out really fast. Some very small boy bolted off the line and ran maybe a 70 second first lap behind several other runners, before fading badly shortly thereafter. I realized after the 200m mark (35 seconds) what was happening, and I toned it down, but the damage was done. I ended up dying sort of hard with a couple of laps to go. Fortunately, John O'Hearn passed me, which gave me the extra push I needed to kick it in. I passed him back and ran a sub 74 last lap.
Lap times and avg/max heart rates:
79.9 168/169 = 5:09.6 1600m
35.5 171/172 = 9:44.7 3000m
Running - Road / Track warm up/down 14:20 1.59 mi (9:00 / mi) +15m8:45 / mi ahr:124 max:139
Warm-down jog after the 3000m race.
It was nice to see jroach at the start line of the 3k. He threw down a 9:02--sweet!