Mon: 3.5k wu, 5k hard tempo in 19:15 (av 3:51), 6x200 (37-38) + 1 x 400 (80), 2k cool down, Total 13k
Wed: 40mins easy (av 5:22), treadmill
Thu: 3000m solo Time Trial in 10:47 (av 3:35.66), Total 11k, pm 30mins jogging
Fri: 30mins recovery (av 5:33), fever
Sat: 17.3k long run in 84mins (av 4:52)
Total 60k for the week
Did 3000m TT solo on Thursday in 10.46 at CCAB track…slightly under expectation
I set 3 time goals, namely an 1) A score of 10.30 (3.30 min/km) but hard to do given lack of 1500-3000m pace training (I did a bit on Monday for first time); 2) B score of sub 10:40 (~3:33 pace) which is achievable, and 3) C score of 10:45 (3:35 pace) which is the required 5k pace for sub 18.
At the end, my pace averaged out to be just a touch over 3.35 min/km, so a C score. Not sure I can run another 2000m at this pace in order to make 18 flat.
A couple of reasons/excuses:
1) Had a slight fever and took cold tablets the night before. Early in the week we went for a quick getaway in Sentosa Island, off 300m from the mainland (can you call that an 'overseas' holiday?). Had great time dining, swimming, visiting Universal Studios. However, the aircon at the Hard Rock Hotel was too strong and I came down with a fever and runny nose.
2) I think my 5k hard tempo on Monday was too hard. This was done at 3:50 pace or current 10k pace. And I followed this with a bunch of quick reps (200s in 37s). Probably 3 days was not sufficient to recover from this session for Thursday's TT.
3) I didn't execute the TT well, especially the middle miles where my 400m splits blew up to 88secs. I wasn't struggling but legs just wasn't primed to move fast and I was saving a bit of reserves for a kick in the last 200m. Unfortunately, my kick turned out to be lame at the end and I felt I still had a bit more in the tank. Splits: 84.06, 86.58, 87.20, 88.45, 88.15, 88.65, 86.30, last 200 in 37.57 (I started from 400m marker and not 200m marker). Probably should have ran to the barn from 400m out and not last 200m.
So what's next?
Plugging this time to Mcmillan, it predicts 18.47 5k (ouch). This is slower than my 18.33 PB done solo on the same track in the middle of this year (more mileage, less intervals). And if plug 18 flat 5k, the equivalent 3000m timing is 10.20. No way I can do this timing over 3k!!
On the positive side, I improved my PB by 5secs from 10.51 - which was done last year during a track race. So, bettering my 3000m time in a solo effort and when not 100% healthy probably ain't that bad. This PB (on the second last day of the year) means that I scored 4 PBs in 2010 yay
In sum, sub-18 goal looks a bridge too far right now. Basically, I need to run at today's 3k TT pace for another 2000m !!! There might be some possible improvements, from 3 more weeks of training until end-Jan, earlier kick (changing the start from 400 marker to 200, psychologically to allow kicking from the 'bell'), tapering (no hard workout 3 days prior), and maybe a kilo or two less weight (from better diet). At this juncture, somewhere under 18.10-18.20 looks more realistic, especially in a solo TT condition.
Might ease the training next week in order to shake out the fever and runny nose. Clown will be in town and I don't wanna take him for a long run at plodding pace.
Happy New Year everyone !!