AM - Easy 3 miles in 23:14 (7:45/mile) (7:49 - 7:40 - 7:46)
PM - 3200m race at Sparks Stadium in 11:38.9
Warmup
Easy warm up of 1.3 miles in 10:07 (7:48/mile) 2x500m (.31 miles) @ 1/2 marathon pace with 300m recoveries 1 - .31 miles in 2:03 (6:36/mile pace) 2 - .32 miles in 2:08 (6:41/mile) 2x150@5k pace, 250 recoveries 29.8, 30.75
Race
3200m race at Pierce County Parks all-comers meet in 11:38.9
I wasn't sure what to expect from myself. Last year I ran 12:06, and I definitely didn't want to run that slowly. But I haven't done much speedy work in a while, so didn't know if I had any speed to speak of. But I had a couple workouts over the last week or so where I ran more quickly than I thought I could handle. The best I could hope for was 11:40, I figured. I really didn't think I'd run that fast, though. Even during the race, I never thought I would break it. As my splits show, I was never really in a position to expect it. It wasn't until I finished the race and looked at my watch that I realized I had done it.
Starting out a little fast the first lap, I settled into a comfortably hard sub 89. I wasn't pushing all out, but was content to be staying under 89 each lap. I decided to pick it up a smidge on the second mile. Mark got out several seconds faster than me during the first two laps and then we stayed the same distance apart until the last 2 or 3 laps, when I began to close on him. My 87s 7th lap caught me up to him and I passed him just before the last lap started. As soon as I started the last lap I just took off, felt great, was pleased to be able to push quite hard and open up a gap on Mark. I ended up beating him by about 4 seconds.
27 seconds faster than last year should mean about 54 seconds faster than last year in the Four on the 4th, which would be 23:28, which is exactly the time I've been planning to shoot for. However, I didn't push as hard this year as I did last year in the 3200, so I may be able to go even faster on the 4th!
Check out these nice, even splits 1 - 01:27.4 - 87.4 2 - 02:56.2 - 88.8 3 - 04:25.0 - 88.8 4 - 05:53.8 - 88.8 5 - 07:22.8 - 89.0 6 - 08:50.5 - 87.7 7 - 10:18.1 - 87.5 8 - 11:38.9 - 80.8
Cooldown
7.45 mile cool down in 1:01:57, including about 1 1/2 miles with Mark and one of his athletes at about 9:15/mile pace. Splits: 7:55 - 9:16 - 8:44 - 7:47 - 8:50 - 8:23 - 7:34 - 3:28 (7:39/mile) |