My short 2009 Outdoor Track campaign will be coming to an end in 10 days at the Sun Devil Invitational at Arizona State University. I will be running a 3000m Steeplechase for the second time this year.
After lowering my mileage last week for the 5k at Sun Angel, I am bringing it back up a bit this week and will probably end up somewhere around 90 miles. A year ago, 90 probably would have been an all-time high for me. I know that some people advise tapering for up to several weeks, but I feel like I get flat if I go too long without pushing myself much. I had a sub-par performance at this year’s indoor conference championships, I think, because I had several weeks in a row at relatively low mileage.
I had a nice workout on Monday: 20 minute Lactate Threshold (LT) and then some pace work 3 x 600m over hurdles on the track. The LT was run at 5:28 pace and right at my target heart rate of 175. Jogged back to the track ~0.5 mile and then started my 600s on 4:00 go’s. Goal pace was 1:48 (9:00 3k pace) and I hit 1:49.4, 1:46.5, 1:46.0. I got to trail World Championships-bound-teammate David McNeil as he was running 4×600 at 5k pace (I think he was running around 1:37s).
It looks like Friday I get to do that classic 12×400 @ 5k pace on 3:00 go’s.
Next week, I will probably lower the mileage down to 60 miles which should leave me feeling nice and fresh. Hopefully I can get below last year’s PR of 9:09.04 set in 100+ degree temperatures in Sacramento.