Hello all, and congrats to the Grandma's marathoners yesterday.
For anyone interested, here is an interview with the coach of Peter Callahan, a 3:37 1500m runner who is notoriously injury prone & runs very low mileage.
http://www.hmmrmedia.com/2017/06/gaincast-episode-69-long-term-development-with-patrick-mchugh/
Here is my week.
M: 6 really slow after racing on Sunday
T: jumping exercises
W: 3 w/ 6x10" flat sprints
Th: 5.5 w/ 800 (2:04) and 3000 (9:54), race reports below
F: off
S: 5 w/ bodyweight strength after
S: 7 w/ 6x10" hill sprints
Total - 26
800m - Started 1 hr after scheduled. Didn't race with an aggressive mindset. I took the lead right away and could feel someone on my shoulder. I didn't push the pace and got passed with 300 left. I had a strong kick the last 150 and retook the lead. I think I had too much left and should have pushed the pace more in the first 500m to try and drop the person.
3000m - At this point the meet was 90 min behind schedule and I had actually packed up and was walking to my car when they finally called check in for the 3k so I figured why not hop in. My goal was to run 5 min pace for as long as I could (PR is 9:24) but as with the 800 I didn't have a good mindset. 1st place ran 8:3X and I got out in 2nd place well behind him. 3rd place passed me 600 in and I tried to stick on him. I couldn't turn my brain off and just stay with him though. He gapped me at 1200, I caught back up at 1600 and then promptly got dropped again within 50m of catching up. Ran a really weak middle portion of the race and then a decent last 800. Splits - 800 (2:34), 1600 (5:10, 2:36), 2200 (7:20, 2:10 600 which is only 5:50 pace), 3000 (9:54, 2:34 last 800)
Driving home from the track meet at 11 pm I stopped at a local health food store (McDonald's) and had some organic protein, a fizzy glucose-electrolyte drink & some carb sticks to aid my recovery.
I'll be in Tucson this next week for work so the plan is get a solid workout in before I leave and then just take it easy while I'm in AZ.