Running - Road / Track warm up/down (some trail, too) 10:55 1.36 mi (8:00 / mi) +30m 7:29 / mi
ahr:136 max:159 slept:8.8 shoes: Brooks Adrenaline GTS 8 - 3
I warmed up for the PNTF Championships 5000m run at King's High School. I still had some breakfast sloshing around in my stomach, despite the fact that it had been over three hours since breakfast, and I felt a bit weak and tired. This is typical for not exercising much, then getting a good night's sleep after not getting enough sleep previously. It seems to put my body in a low-metabolic mode.
On the other hand, I was happy that my left hip felt fine.
Running - Road / Track race (track) 17:19  3.11 mi (5:34 / mi)
ahr:167 max:173 shoes: Nike Zoom Waffle - Husky color
I ran the 5000m run at the PNTF Champs. I felt good to start with, and the 77-78 second first lap felt very restrained, but I knew that it would be a tough effort to run my seed time of 16:40, after my weeks injured and not doing intervals.
As it turned out, I had one mile of credible running in my legs, and my performance substantially worsened after that point. I briefly considered quitting when my splits started getting ridiculous, but I reminded myself that I came to run a 5000m, even if it didn't go well.
My heart rate seemed quite low for much of the run, and I am suspicious of my recorded maximum readings (which supposedly came around half way through.) When I was pushing toward the end, my heart rate only reached 173, so I think it's likely that the earlier readings were anomalous, from the transmitter strap bouncing around.
Splits and avg/max heart rates:
79.4 169/171 5:20
84.7 170/178 10:51
86.4 168/171 16:39
During my warm-up, I had some tightness and soreness in my adductor muscles, and I wondered why, since I hadn't done anything strenuous. During the race, I had some fatigue/pain in various hip muscles (left adductor and right outer gluteus, I think), and a part of my lower back cramped after the race, as did my calves when I went up some stairs. I would guess these occurrences result from some muscles having atrophied while I was injured and exercising less.
It's hard to know what to make of a result like this. I would expect to be able to run around this time at any point during the year, regardless of what point of my training or rest cycle I was in, so it's depressing to run this slowly going into racing season. Maybe I should just chalk up 30 seconds of it to a bad day. I talked to Trisha for a while afterward. She had run 19:07, or something like that--not a good time for her. She said that people like us with a good training and racing background can get back our racing speed fairly quickly when coming back from a layoff. I hope she's right and that I'll race myself into shape over the next few weeks.
Running - Road / Track warm up/down 19:24  2.35 mi (8:15 / mi) +30m 7:56 / mi
ahr:133 max:149 shoes: Brooks Adrenaline GTS 8 - 3
I went for a warm-down run with Uli Steidl, Ed Haywood, and Mark Mandi.