Monday, July 11, 2005
A quick 3000m - and event 10 - finally...
11/07/2005
Workout Type: Strength - Tempo
Course: Loretto
Distance: 10
Time: 42:04
Speed: 4:12 min/km
Average HR: 158
As usual, I was itching to run today, and decided to throw a quicker 3km into the middle of my session. Pretty please to run 10:46, with splits of 3:36/3:32/3:38 - was tempted to go for 5km and have a crack at sub-18, but intelligence got the better of me. Finished with about 5.5 km of easy running for a neat 10km for the session. Dispensed with the shoes again today, as my feet have remained niggly from Saturday's shoe effort, and it looks like some overtime to pay for new orthotics...
As a lame segue, my 3000m Steeplechase PB is marginally quicker, at 10:40, and the Steeplechase is Event 10 of the double decathlon:
Event
3000m Steeplechase
PB
10:40
Background
I have done this event once, so I don't have a lot of experience (although I have also done a few 1km and 2km steeples). Given my distance background, and some technique over the hurdles (the steeple hurdles are the same height as the 400m hurdles, although a lot less forgiving if you don't quite clear them), this is not going to be a bad event for me, although as the last event on the first day, it's not one I'm going to look forward to.
Potential
At the world class level, there is about 30 seconds between the 3000m flat and steeple record. For me, it is closer to a minute, although more experience and better hurdling (I seem to recall standing on the hurdles) could possibly narrow this by 10-15 seconds. If I am really flying over 3000m, I could possibly break 10 minutes for this.
Goal
Sub 10 minutes.
Double Decathlon Goal
Forget about sub-10! Sub 10 for 3000m should still be possibly despite the grueling schedule, so adding a minute, sub 11:00 minutes would be a pretty good run - and worth 673 points.
