Training Log Archive: iansmith

As my posse had elected to do a summer 3k time trial and evening traffic at my local track was very high, I set out early this morning hoping to find few people. Even at around 7 AM, there were ten or so people using the track - and the Beltline Trail was quite busy with obnoxious morning people.

After warming up with an easy run to the track, I ran 2x400m bouts with a target pace of 96s/400 (lol). My 3k PR is 10:31, and as I've only run ~240 km this year, I did not have high hopes. I chose to aim for 12:00 pace because Boris was in that neighborhood; I used to be able to do 4:00/km pace for threshold runs.

It turns out that I am no longer able to do this. Even with a generous 1:00/km OUSA Board bonus, I'm still slow of my PR. My legs just would not turn over fast enough, and my perceived effort maxed out at full gas with a pitiful pace. VO2 max is like 3 ml/(kg min). Conditions were not ideal - I had to dodge a few walkers for maybe a 5-10s total penalty, and I doubt I'm at my physical best at 6 AM. It was fairly cool, heating to maybe 22-23 C by the time I was done.

I hope to improve by the October or November time trial; with this time, there is a ton of room for improvement.

C • Even pace? 1

Well, shit. At least there's a lot of room for improvement for the Fall.