Archives // 3000m

Training – Week Beginning 25 May

Sunday 31st May 2015

I was pleased with Tuesday’s double. Friday’s track session was tough with short recoveries. I’m happy with my current level of fitness.

Monday: 10km easy (10)

Tuesday: AM 11km easy / PM Tipton Open: 1500 – 5th in 4:12.8, 3000 – 8th in 9:05.8 25 mins later as tempo effort – 3:04/01/00 (25)

Wednesday: AM 12km easy / PM 10km easy (22)

Thursday: 15km easy (15)

Friday: AM 12km easy / PM track session: 2-4-6-8-k-k-8-6-4-2 all off 200 jog in 50-60s: 34, 70, 1:48, 2:28, 3:05, 3:03, 2:27, 1:47, 71, 33 (27)

Saturday: rest (0)

Sunday: AM 16km progression run 32:04/29:13, 10 min jog / PM 8km easy (26)

Week total: 125km

Taken from my training log.

Training – Week Beginning 10 June

Sunday 16th June 2013

Used the open meet as a training session on Wednesday night. Very pleased with Saturday’s session. Next race is the 5000 at the Midlands championships.

Monday: 15km easy (15)

Tuesday: 16km easy with 6km barefoot in 27 mins (16)

Wednesday: BRAT open – 800m, 3rd in 2:06.8 off a 62ish first lap / 3000m, 2nd in 9:18.60 pacemaking for Dan 15 mins later (16)

Thursday: 12km easy (12)

Friday: 16km easy (16)

Saturday: 6×800 off 400 jog: 2:20, 22, 19, 20, 21, 16. Raining and windy. (17)

Sunday: 14km easy (14)

Week total: 106km

Training – Week Beginning 3 June

Sunday 9th June 2013

Tough session on Tuesday. Personal best for 3k on Sunday. Third for the whole race; splits of roughly 67,2:19,3:29,4:41, 5:51,7:03,8:13.

Monday: 15km easy (15)

Tuesday: 3x5x400 off 60/45/30/15s, two lap jog between sets, mostly 69/70. Very tough with short recoveries. (18)

Wednesday: 14km easy. Sore. (14)

Thursday: 27km easy (27)

Friday: 11km easy (11)

Saturday: 8km easy (8)

Sunday: Midland League 3000m, 3rd in 8:47.5. PB. (18)

Week total: 111km

Training – Week Beginning 27 May

Sunday 2nd June 2013

A decent race on tired legs. I know I can go much quicker over that distance. Pleased with Saturday’s session.

Monday: 22km easy (22)

Tuesday: 14km easy (14)

Wednesday: BRAT open 3000, 3rd in 8:56.69. Still sore from the weekend (16)

Thursday: 21km easy (21)

Friday: 15km easy (15)

Saturday: 4×1000 off 3 mins, 5×200 off 200: 2:55,55,56,53 / 31,30,29,28,29 (17)

Sunday: 25km easy (25)

Week total: 130km

A Race Too Many

Thursday 30th May 2013

May started with a surprise PB over 10k. Two weekends later I ran 3 races on the same day; a 1500, a 5000 and then a 400m relay leg. I followed that up with a PB at 5000 metres last weekend to win the county championships and then decided to try and squeeze one more race in before the month was out. In those races I had managed to amass PBs over 3 different distances and really wanted a crack at a 4th, this time over 3000 metres. The 4 in 4 in 31 days plan was also due to the fact that it’s my birthday today and I wanted to see if I could crack all my PBs before another year was added to my age.

Unfortunately my plan to leave a mark whilst the branding iron was still hot was foiled. Last night the iron was distinctly lukewarm; I hadn’t really recovered from the weekend and I knew it before the race started. It went out slow and I found myself at the front after half a lap, towing the rest of the field behind me. The group that stayed with me dwindled to 4 and we hit 1km in 2:59 and a mile in around 4:46. Just before 2k one of the young athletes in the lead group came round me and took off. This coincided with my legs giving way and I had no response to a surge that was probably no quicker than a 68 second lap. I tucked in behind the two other athletes who came past me and outkicked one of them down the home straight. I finished 3rd in 8:57.

I had tried to push my luck and as a result I finished in a time much slower than I should be capable of on current form. I might be a year older today but I’m still no wiser! Tim had a poor run too, having also run a PB at the weekend. Mark on the other hand, who didn’t have a track 5k in his legs, ran his best time for nearly 2 decades. The moral of this story? Race less, train more.