May 20, 2014
I was very pleased with the start of my speed work campaign yesterday. It was a simple enough session, running three different distances in reasonably quick succession (the breaks in between were jogs to the start of the next sprint). Each was on a course I have previously used many times for speed work, though usually I do several repeats of each. The three I ran were a 260 metre long hill at about 8% gradient. a straight 400 metres, and a 1 km lap of a block.
The best time I’ve ever run the hill in was 36.9 seconds (and that was a flat out sprint nearly thirty years ago). Yesterday I ran it in 45.3 and felt quite comfortable. I then ran the 400 metres in 74.0 seconds. Not bad, though still well short of the 25 x 400 m averaging 72.3 seconds (with a 100 metre jog in between each) that I ran in 1990. Then again, that was probably when I was at my peak.
I finished by immediately backing up with a 3:26 for the 1 km. This was probably the one with which I was most pleased, as I felt I still had something left. It was much more comfortable than I had expected. To be honest, the time surprised me.
I’ve decided to go back to the routine that has worked well for me in the past – sprint repeats on a Monday and a time trial on a Thursday. Saturday is a longer run, with the other days a mix of distances, but usually easier. That said, I did push hard at times this morning.
Anyhow, I’m now thinking of gauging my fitness with a 3 km time trial on Thursday morning. This will be on a road course I’ve run many times. I think the best I’ve ever achieved was around 9:25, but that was long ago when I was running really well after months of speed work. If I can get anywhere near 11 minutes on Thursday I’ll be very pleased. Stay tuned to see how I do.
On This Day
May 20, 2012
Distance today = 51.61 km; Total distance = 6508.89 km; Location = Chadron (16 km north of) – 42 56.102′ N, 103 04.742′ W; Start time = 0845, Finish time = 1647
Nebraska – cold and windy one day, beautiful the next! Yep, today was a perfect day for running – no wind, sunny skies, and moderate temperatures.
I began with 21 km before stopping at the Chadron State Park, where the girls had set up a small picnic by a pond. That was a very nice interlude in a beautiful setting.
I then ran into the town of Chadron, where I had a quick lunch at our motel. However, I forgot that when my watch comes into close proximity with my computer, it automatically downloads the data wirelessly. That’s why I have two Garmin links today – one for pre-lunch, and one for post-lunch.
The afternoon saw me cover another 16 km, which leaves me only about 10 km from the South Dakota state border. I’ll cross the state line tomorrow morning.
I’d like to thank the Economy 9 Motel in Chadron for providing a discount and an extra room for last night and tonight. The Nebraska generosity appears to be boundless. Hopefully South Dakota will be the same.
May 20, 2013
On this day Carmel and I where driving the support vehicle back to Munich to drop it off, after having finished the European leg in Istanbul a few days earlier. The next day we flew to Kuala Lumpur.