Saturday, February 14, 2009

3200 meter time trial

My training plan this year basically revolves around a 14 day cycle where I run 5 miles in Decatur during my lunch break on Monday and Tuesday. Wednesday's lunch is occasionally spent in the weight room. Thursday and Friday are usually off days. Saturdays alternate between a long run (usually 8 miles) one week and a hard effort (1600 meters, 3200 meters or 3 miles). Sunday is an easy 4.

Last weekend's 8 mile run was completed at an 8:03 clip and my other runs are generally completed between 8:00 to 8:30 pace.

Last night I ran 4 in 32 minutes and change.

This morning I warmed up with an easy two in 15:36.48 (8:04.83 and 7:31.65). I took a 4:53.81 break to water a thirsty tree in the woods near the middle school and, after changing into my vest from my jacket, I started my 3200 meter time trial. The plan was to see if I could run faster than the 12:42 I ran in November. My 5:41 1600 TT from two weeks ago made me think sub-12:30 was possible.

I set off at an easy pace the first lap and felt comfortable the whole way.

1:33.96
1:33.20; 3:07.16
1:34.07; 4:41.23
1:35.52; 6:16.75
1:33.85; 7:50.60
1:34.13; 9:24.73
1:34.24; 10:58.97
1:29.16; 12:28.13

Mile splits= 6:16.75/6:11.38

I cooled down with an easy two miles.

39 comments:

Nate M. said...

Impressive. Negative splits and all. You are running well.

Aaron said...

I think not doing speedwork, except for the occasional race, since September helped in getting the legs back under me. I think yesterday's workout is my second or third fastest 3200 practice time. 12:25 is my fastest in practice and I wasn't too far off of that yesterday. I'm just putting miles in until things settle down later this year.

They're inducing Kim in about 12 days!

Van 1- Hall said...

congrats on the time and the birth man!

Anonymous said...

I'm gonna have to be in pretty good shape to beat you this year, Aaron. Another good workout! Honestly, the cool weather makes workouts seem a lot easier. I remember running a few 5:30 miles in January/February. Once the warmer temps and humidity come back, it feels tougher. I hope the good runs continue.

On my end, started PT today - they say I need to strengthen hip and calf muscles. Is that all??? But they seem optimistic it is correctable. I was worried I'd never be able to run pain-free again without surgery. Keep up the good work! And I wish you and Kim and Nathan the best with the new 'un. A February baby is a good omen.

Aaron said...

Thanks Matt. I think I had a cold and the flu at the same time this weeks. That sucked.

I'm glad to hear that you just need PT and not surgery. I'll keep an eye out for you this season when I hit the races again!

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