Stretching/Warmup warm up/down 15:00 [1]
Stretching and warmup.
Strength Training 8:00 [2]
8 minutes of situps. My abs were still quite sore from the 8 minutes on Friday.
Stretching/Warmup warm up/down (Warm-Up Jog) 15:00 [2] 1.5 mi (10:00 / mi)
ahr:150 max:172 shoes: Asics GT-2100 (2005)
Easy warm up jog to the track to run a 2 mile time trial.
Stretching/Warmup warm up/down (Warm-Up Jog) 13:16 [2] 1.2 mi (11:03 / mi)
ahr:138 max:163 shoes: Asics GT-2100 (2005)
The track was being used, so we had to jog to another track down the road. Took it easy again, so as not to get too tired.
Track tempo (2 Mile Time Trial) 11:33 [5] 2.0 mi (5:46 / mi)
ahr:186 max:197 shoes: Asics GT-2100 (2005)
Ran a 2 mile time trial with the cross-country team as it was our first official practice. I felt decent after 2 days of rest from the longs runs last week. My splits were awful though, getting slower and slower until the last one. I tried to go out at an 80 second pace, but quickly realized that it was too fast for me. I then just tried to hang on until the end, but I probably lost too much time in the last few laps, as I had a bit too much left on the last one. I got rid of it though on the last lap, maxing out at 197 which is a personal record for me as long as I can remember.
Here are my splits with average and maximum HR:
1.) 1:22 (157 - 186)
2.) 1:23 (187 - 189)
3.) 1:25 (190 - 191)
4.) 1:27 (190 - 192)
5.) 1:31 (189 - 191)
6.) 1:34 (190 - 190)
7.) --
8.) 2:50 (192 - 197)
Total: 11:33 (186 - 197)
It is interesting how I maintained a fairly even HR after reaching 190, but this is mostly due to the fact that 190 is about the highest I can maintain for any period longer than a couple minutes. I wonder what would have happened if I had kept my HR away from the 190 zone for longer at the beginning of the race, say until the 4th lap. That may have kept me from lagging so much on the 5th and 6th laps. I would really like to see better data from the last two laps, but I forgot to take a split at the end of the 7th. My last lap was definitely quite a bit faster, and I would like to see exactly how much, and how hard I was pushing on that lap specifically.
Anyway, it was interesting to see how I compared with the other runners. I started out in 4th, planning on staying with the 3rd guy (the first 2 were on their own out front), but I was passed by 3 guys on the 4th lap. I tried to hold on to the last guy, and managed to stay within a decent range so that I was able to catch him up again on the last lap. He had nothing, so I passed him coming out of the last curve, and left him in the dust. Finishing 6th wasn't bad, and maybe I can move into the top 5 later in the season.
I think if I had held on a bit stronger in the 5th, 6th and 7th laps I might have been able to finish under 11:20. I guess that is a good goal for me for the rest of the season. I'll definitely go back and run some mile and 2 mile time-trials for fun later on.
Cool Down/Stretching warm up/down (Cool-Down Jog) 12:04 [2] 1.5 mi (8:03 / mi)
ahr:150 max:176 shoes: Asics GT-2100 (2005)
Just an easy cool-down jog back to campus. My legs felt pretty dead from the time-trial, but otherwise I felt good.