04 October 2009

Good one-two punches, now hamstrung !

Last week, I wrote that I was feeling like a boxer on the ropes. With the final bell about to ring (HM next week), I went out in a counter attacking mode and had a couple of punches (workouts):

1)10k at HM pace. I really don’t know what my HM pace is, so I decided to run at my usual tempo pace between 4:00-4:10 pace (last week did 9k averaging 4:06, so I think that range is reasonable.). Finished the run in 40:40, av 4:04 min/km. Splits: 4:02, 4:04, 4:03, 4:06, 4:04, 4:05, 4:04, 4:09, 4:07, 3:53. Average HR was 169 bpm with a high of 179.

Talking about race simulation, my 10k at HM pace as the last workout before the race is pale in comparison with Dathan Ritzehein. He is preparing for the World Half Champs next week and ran a 10 mile race pace run in training, unofficially breaking the American record. A 16k training run at 21k race pace, that’s what I call WOW.


2)3000m track race. This is my first ever 3000m race and my lack of experiences showed in terms of pacing. Splits: 40, 84, 86, 88, 90, 90, 90, 81 = 10:51. In terms of per km, the split was 3:31, 3:44, 3:36 (av HR 178, high 188), crossing the 2400m in 8:45 (Singaporeans are always interested in 2.4k timing 'cos it's a fitness test for national service!). Managed to win the race, finishing ahead of runners from India, Srilanka, Thailand, and Malaysia. The event is the annual Singapore Masters T&F Championship. Note that the race wasn’t very competitive. Firstly, there was no prize other than trophy. Secondly, Singaporeans are hard working and people in my age group are busy doing their mid-life crisis, couch potato, baby bonus, hard-cash professional lives. Thirdly, Singapore does not have a running heritage (current fastest marathoner is under 2:40).

Quite surprised to see the finish time (av 3:37 pace) since I never ran faster than 3:50 min/km during intervals. I believe I could have run even faster given 1) bad pacing; 2) uncompetitive race and I was running alone after the first lap; 3) the race was delayed for 1 hour and I had to do four warm ups in different times since I didn’t know when the race would start; 4) I pulled a hammy about midway; 5) my HR only peaked at 188 (I usually hit 190+ during intervals); and 6) no 3k pace work other than 100m strides.

McMillan puts me at 1:27:27 (4:09 pace) for the HM based on today’s 3k. Jack Daniels is more generous at VDOT of around 53.5. This projects 1:26:20 HM (4:06 pace). Another reference point is this week’s 10k run at 4:04 pace based on Garmin. My lingering concern is that my long run and easy runs paces which are very easy at 5:00-6:00 min/km. Any ideas?

The biggest concern is the pulled hamstring from today’s 3k race. It felt really bad when I finished the race. I don’t know how serious it is, probably until the time I wake up and run tomorrow. Let’s hope I have enough reserve to do one final punch next week.

Update: Just received feedback from Coach. He said I could have run 10secs faster (10:40s) in the 3000m if I started slower and ran consistent 85-86 laps. Also, he suggests to go out at 4:05 pace for the HM (86s), but warns not to run with injury.


trailblazer777 said...

Congratulations on winning the 3000m Masters championship!
But most of all well done on bouncing back with the 10k in 40.40 and very even pacing there, good to see the last 1k in sub 4 though. Maintain the focus and a good HM is yours.

Must have been cool running against people from various countries. Great effort on the time, to go sub 11, all things considered especially as thats a lot faster than what you are doing in your training work, maybe you should do some 300's, 400's or 800's or ladder sessions occasionally as there is clearly some speed there to work with and your potential on the track is significant.

However right now getting the hammy right has to be the main concern so I'd be concentrating on getting that fixed maybe even some crosstraining (swimming maybe)...My chiropractor has given me some hammy stretches which i am supposed to do daily...they have helped me a lot this year...

Hope everything comes good, and you do a massive PB in the HM in Marvellous Melbourne. We are staying at Birches, so looking forward to an awesome weekend!

BFG said...

Congratulations Sling! A well deserved win. Looking great!

phreakshow said...

Hey Sling, good job bringing home the hardware, congratulations!!

Epi said...

Great runs Sling

You may remember I ran 3k track last December and did 10:39 - fairly similar and that was leading up to my big PBs early in the year

Barefoot-J said...

Congrats! You are now officially National 3000m champion (Masters) ;)

Wishing you a speedy recovery.

Ewen said...

Congrats on being the National 3000m Masters champion! Good time too, esp as it was your first and with the mid-race hammy problem.

Re the pacing - The first and last ks in a 3000 are usually faster because of the fast first 200 (which does no harm) and the fast last lap.

Good that Sean reckons you can go 10:40. Also, 3k times usually come down with races - it takes a few to get the feel of it.

I'd say 84-86 sounds right for your half. Let's hope the weather conditions are good.

Ewen said...

Yes, Ritz' 10 miles was some training run - first half on the track, so good to set up the splits. 59 half pace. If he runs that, he's an outside chance of a medal.