Notes
First Annual CBEM 3 Mile Classic Time Trial at Arena Park. 3 loops and using garmins for distance markers so don't have to worry about running any tangents. Bram, Jay T and I ready to roll after a good warmup. Wind out of the south 7-8 mph so going to run the course counterclockwise to keep the wind at our back during the middle straight section of the course.
Wanting to go out first mile around 5:45 and try to hold that pace. Screw that up the first 200m as Jay and I go out about 5:15 pace; dial the speed down and still sitting at 5: 25 pace through first half mile. I know better and do it every damn time... Now get to deal with some serious pain during the final mile.
Through the first mile at 5:35 and have been following Jay during the last half-mile. Pull up beside him at around the 1.3 mile mark as he is slowing and go by him. Now running low 5:40s pace and looking to hold as long as possible. Come through mile 2 garmin chirp at 11:18 for a 5:43 mile split; Begin the final lap and already hurting pretty good. Now a matter of trying to keep the turnover going for at least the first half of the lap. Look at garmin at 2.5 miles and running at 5:50 mile pace for first half-mile; Working hard to maintain speed and know I will lose some additional time coming up the last and only incline of the course. 3 Mile chirp at 17:12 for a 5:54 mile split. Jay finishes in 17:24 and and Bram goes 18:34 with some cramping problems during the race.
Good workout and I am pleased with the time considering I am 6-7 lbs over my racing weight and have been doing little quality training and essentially no 5K interval work. during the past month. All those things that can be rectified in the next couple of months. Great way to start off the 2014 season.