April 27, 2012

A 3-mile confidence booster

Last night I headed to the track for a VO2max session of 3 X 1-mile at 5K race pace.

Tim and Amy joined me, and we warmed up with a 4K run on the nearby trail.

While technically I was aiming for 90-second 400-metre laps, or 6:00 for 1600 metres, I was hoping to keep them all under 6:10. Two weeks ago I had done a set of 6 X 1200s, and wasn't able to hit the 90-seconds for the 3 laps. Instead of the 4:30 goal, I had run them in 4:40, 4:38, 4:37, 4:33, 4:35, 4:38 and 4:35.

Of course, I have begun my taper by now and should expect feel more rested.

About six weeks ago, on March 7, I had run 6 X 800s, doing them in 3:01, 2:56, 2:59, 2:58, 2:59 and 2:59. That compared with a year-earlier session (late March 2011) of 10 X 800s on the same track in 3:10, 3:11, 3:05, 3:10, 3:06, 3:04, 3:04, 3:04, 3:02 and 2:54.

In July 2011, I had done 6 X 800s in 3:06, 3:01, 2:59, 3:01, 3:01 and 3:01. 

Last night, I ran the first mile in 6:01 (Garmin had 6:03 for 1.62K), and was a little surprised. Wow, that didn't feel too bad. The second I finished in 5:49 (Garmin had 5:54 for 1.63K) with the third in 5:53. That was certainly better than I had expected, and a sign that my body is responding well to the taper. It's a great confidence booster with another eight days of tapering left.

Today I am running an easy 8K before heading off to see Dr Leah Stadelmann at Chief Chiro for my final pre-marathon ART treatment. 

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