Time Trials are always a good tool to test fitness. Several of us have completed our 4K time trial to inititate Glen vd Westhuizen’s program for the USA Club Cross Country Championships in Seattle on Dec. 10. There are some subtle nuances that separate a time trial from a race effort. First of all a trial should achieve more evenly paced splits. You can go into it either aiming for specific times or running by feel. If you are looking to hit certain marks, it is best to use your watch to help guide you. If you go by feel it is best to take your splits but peek at them only when completed. I took my splits every half mile this morning running by feel. The goal was to run a controlled even effort and they rolled like this: 3:22, 3:24, 3:21, 3:18, 3:16. Did the run at the dojo rather than the track, to more closely simulate road or cross racing. First half into the wind with a net drop, a u-turn, and the second half with a tail wind but with a net elevation gain. My beat is correct, my mojo is back.
Three more things for my top 5 list from Tuesday’s column: 1) My cast iron dutch oven. I’ve cooked over a thousand meals in it over the years, give me a fire pit and some roadkill and I’m set. 2) Le Chapeau Tilley Airflo. “The finest hat in all the world.” It floats, ties on, repels rain, blocks UV rays, won’t shrink, comes with a four page owner’s manual and is insured against loss, guaranteed for life. Whew! I got mine before my trip to Hawaii in 2007 and it has served me with distinction. 3) My Oakleys. As I’m fond of saying, my future’s so bright I’ve got to wear shades.
Once more for emphasis, Good Luck and Great Racing to our mate Jeff Nielsen at this weekend’s Des Moines Marathon. Our buddy Denny Gray will also be there tearing up the 5K. Several of the mates headed to Lincoln on Sunday for the Governor’s Cup 15K & 5K. And Agustin in KC, you Giddyup too!
Have a great weekend wherever you are running or racing. If you’ve got a few extra minutes here is the link to Jody Green and me on yesterday’s Morning Blend: http://www.omahamorningblend.com/videos/131597438.html
The Tilley Airflo LTM3, guaranteed for life!
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