Training Log Archive: iansmithIn the 1 days ending Dec 13, 2011:
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Tuesday Dec 13, 2011 #
7 PM
Running 23:23 4.48 km (5:13 / km) +26m 5:04 / km
ahr:150 max:173 shoes: 201104 Mizuno Waverider 14
I began the session with a warmup run to the Danehy track, an easy 400, an 89s 400 for calibration, and 800m of strides. I discovered to my dismay that I had recently formatted my mp3 player, and I lacked all the usual set of motivational music. My audiobook - The Pacific War lacked motivating qualities.
Running race 10:31 3.0 km (3:30 / km) +1m 3:30 / km
ahr:183 max:191 weight:81.8kg shoes: 201104 Mizuno Waverider 14
New 3k PR! I have been planning on running a time trial for the previous two weeks - to collect a data point on my current fitness before snow and before the CSU interval workouts progress far. It is true that I have some access to indoor tracks. This point will be my benchmark for my progress in the months ahead.
I haven't run a time trial since June 2010 - before both leg breaks, when I set a mile PR of 5:21. I chose the 3k distance because it is the distance I have most struggled with in the past. I'm more interested in the 5k and 10k distances, but I wanted to improve upon my 11:13 3k PR, and there isn't that much thinking for a 3k - you just run hard for ten minutes.
I went into this with trepidation; I was nervous, even in the cold silence around the track. My legs felt pretty good - some tightness in my right calf, and a bruise on my left shin from O-training this Sunday. My goal was to break 11 minutes with 88s 400s; I thought 10:30 was attainable, so my target was 84s 400s. I have a habit of starting too fast, so I wanted to run slower than 40s for the first 200 and build to the end.
Everything went almost exactly as planned. I slowed in the middle km slightly, and I was slower overall than I optimistically hoped, but I obliterated my PR by 42 seconds. I think that indicates poor racing in the past rather than good fitness now, but it's encouraging. I think breaking 10 minutes is an attainable goal for late spring or summer 2012 - with warmer air, running buddies, and interval training. I'm happy that the HR and speed graphs are incredibly boring. It has not escaped my attention that this is my highest VDot ever; I'm approaching the best shape of my life. Breathing was 2/2 for the first km, 2/1 for the next 1.5, and 1/1 for the last 500.
For strict comparison, it should be noted that the track was dry, and my survival was not a concern. 10:31 is not a fast time, but it's my best so far, and I am quite happy. I have to get much faster before I approach competitiveness. My post-pizza weight was 180.4 lbs.
Splits:
10:30.7: 43.8 (200), 84.5, 84.4, 84.6, 85.1, 86.1, 83.8, 78.4
I haven't run a time trial since June 2010 - before both leg breaks, when I set a mile PR of 5:21. I chose the 3k distance because it is the distance I have most struggled with in the past. I'm more interested in the 5k and 10k distances, but I wanted to improve upon my 11:13 3k PR, and there isn't that much thinking for a 3k - you just run hard for ten minutes.
I went into this with trepidation; I was nervous, even in the cold silence around the track. My legs felt pretty good - some tightness in my right calf, and a bruise on my left shin from O-training this Sunday. My goal was to break 11 minutes with 88s 400s; I thought 10:30 was attainable, so my target was 84s 400s. I have a habit of starting too fast, so I wanted to run slower than 40s for the first 200 and build to the end.
Everything went almost exactly as planned. I slowed in the middle km slightly, and I was slower overall than I optimistically hoped, but I obliterated my PR by 42 seconds. I think that indicates poor racing in the past rather than good fitness now, but it's encouraging. I think breaking 10 minutes is an attainable goal for late spring or summer 2012 - with warmer air, running buddies, and interval training. I'm happy that the HR and speed graphs are incredibly boring. It has not escaped my attention that this is my highest VDot ever; I'm approaching the best shape of my life. Breathing was 2/2 for the first km, 2/1 for the next 1.5, and 1/1 for the last 500.
For strict comparison, it should be noted that the track was dry, and my survival was not a concern. 10:31 is not a fast time, but it's my best so far, and I am quite happy. I have to get much faster before I approach competitiveness. My post-pizza weight was 180.4 lbs.
Splits:
10:30.7: 43.8 (200), 84.5, 84.4, 84.6, 85.1, 86.1, 83.8, 78.4
Running 40:57 7.25 km (5:39 / km) +24m 5:34 / km
ahr:143 max:174 shoes: 201104 Mizuno Waverider 14
I would have concluded with a much shorter cool down, but I wanted pizza. I ran home, ordered two pizzas on the internet, picked up cash, ran around Cambridge for a bit, stopped at the pizza place, and ran home. Running with pizzas is awkward, but carrying pizzas is correlated with faster running. A double blind experiment is needed to further test this hypothesis.