3 x 3000m Track session

I am the type of person who prefers training in the afternoons, especially if it is a solo run. Yesterday was no different, I didn't end up getting the running buddies Regatta session as Cass had a late one at work the night before. It wouldn't have been fair if I up and left at 5am in the morning for her to look after Samuel.

I waited until around 4.30pm before I began to get ready for a run. Just as I was getting my gear together a huge crack of thunder sounded. I looked outside for one of the few times I did that day and noticed the sky was black as and the wind was picking up. Great! I wasn't going out running during a storm, I had already been caught in one a few weeks ago at Mt Coot-tha which wasn't too pleasant.

So there went another day without a training session.

This morning I woke up with all intentions of doing a tough session. My legs had gotten over the shock of the PT sessions a few days ago and I was keen to get out there. The day was overcast however it didn't look as though it was going to storm so I decided to do my session at the preferred time.

4.30pm I left on the pushy and rode to the local 400m grass track. The plan was to run 3 x 3k runs with 10mins recovery between each. I wanted to punish myself for being slack and thought this would be a perfect session to do it.

I had 2 goals in mind, one tough one which I had talked myself out of before I got there and one that wouldn't be to bad. The 1st goal was to run all 3 under 12mins and the 2nd goal was to run under 12, 12.15, 12.30.

When I arrived at the track, I done a thorough warm up with heaps of stretching and even done some strides. I felt good and thought bugger it I am going for the the A goal of all sub 12mins.

The weather was a bit cool to begin with but throughout the session it was almost perfect. A minor headwind on the corners of the track but nothing major.

I set off for the 1st set and realised after the 1st lap that I began at the 400m mark instead of the 200m mark. Not a major problem just that I will finish the 3000m at the 200m mark. I felt good for the majority of the set however towards the end I was pushing a little harder than I would have liked to maintain the same splits. By the end I was puffing pretty hard and knew I was in for a tough day.

The 10 mins went suprisingly slow and I had caught my breath and had time for some stretching and a quick jog. I was a bit sceptical as to how hard I would be able to go. I set off for the 2nd set and felt a little heavy in the legs at first. This eased up quite quickly and was very happy with the way I was feeling. I began in the right spot this time and was under 12 min pace at the first km, the 2nd km I was right on 8mins however I wasn't too concerned and picked the pace up for the next. I finished quite strong and actually felt better at the end of this one.

10 mins later.....

The last set, again the legs felt a little heavy and the mouth was a bit dry. I didn't want to drink too much water in case I got a stitch. I was really concentrating on pacing myself for this one, I was just waiting for my body to say that's it I have had enough and fade but it never happened. I felt great and was easily remaining under pace running very consistant splits. My legs felt better and better, just turning over quite nicely. The last lap I felt like I was pushing a bit harder however my split doesn't really show that. I was glad to finish in what was a tough yet very satisfying session.

I haven't done a crazy session like this for sometime so it was good to see where I am at for the shorter stuff. My calves were a little tight after the run however the slow ride back home was a good cool down and I feel sweet now. I also achieved my goal of 3 sub 12 min 3000m :-)

****3km SPLITS****
(1)............ (2)............ (3)............
1.30........... 42............. 42.............
1.32........... 1.35........... 1.32...........
1.33........... 1.37........... 1.34...........
1.32........... 1.38........... 1.35...........
1.32........... 1.37........... 1.36...........
1.33........... 1.34........... 1.35...........
1.34........... 1.34........... 1.36...........
47............. 1.31........... 1.35...........

11.38.......... 11.52.......... 11.48...........