NSW 3000m CHAMPIONSHIPS

Took the morning run club and spin quite easy in preparation for the 3000m Championships at Homebush in the evening. We ran on the SOPAC Warmup Track- the first time I have raced on track since 2002. I forgot how frenzied the pace can become. Very different to road racing.

I was drawn into the 'C' grade race, however after looking at the starting list I realised there were some very good runners in there, so the times would be pretty fast. Started in the outside lanes and got off to quite a good start, slotting into 4th position at the crossover at 100m. For the first km the pace felt quite leisurley, and I actually felt like picking it up a fraction. I was however boxed in at the time by a runner pushing ahead to 4th place, relegating me to 5th. The second 2km is where it started to hurt and when my pace started to drop off. Tom Highnam ran up behind me and with 800m to go started to edge past. I ran on his heels, passing the bloke who boxed me in earlier, and just tried to wind it up towards the finish. Found myself seizing up over the last 600m. Not sure if it was back related, or just everything! Must try to concentrate on maintaining a smooth technique in the future.

I actually didn't get much faster over the final lap, although it felt bloody tough. Finished in 5th place (3 secs behind Tom in 4th) in 8:54.42. Not sure what to think of the time. It was an OK run- not really happy or unhappy with it. I think with more track racing practice I will be able to bring that time down. I don't think I really had the animal edge today to drive myself into the ground over the final stages. I also think I slotted into a steady rhythm over the second km when it started to hurt. This is where I really need to chase the pain and push harder in order to maintain momentum. No place for conservation strategies over this distance!

Both myself and Vlad (9:03 with a cold and off a heavy training week!) had some fantastic support from the ERS crew- Diana, Debbie T (+ Phil), Kim C, Jeff A and Luke H. Luke was responsible for taking the splits listed below (confirmed by ANSW) so I can see where I lost it! The first 200m was impressive I think...

TRAINING:

AM#1: 10min easy jog (5:00/km). 6 x 10sec run throughs and drills. 10 min easy jog (4:30-5:00/km).

AM#2: 40min spin. Avg HR 135BPM (MAX 155).

RACE (PM):

1) 5-10min w/up (4:30 to 5:00/km). 8-12 x 5-10sec run throughs + some general drills and jogging.

2) RACE: (3000m) 5th place in 8:54.42

Splits:
> 33.2
> 1:09.28
> 1:10.17
> 1:10.36
> 1:13.16
> 1:13.92
> 1:12.81
> 1:11.52