I need to find 89 seconds before March if I'm to run under 12 minutes for 3000 metres. I've taken a few positives from the race. These are simple facts to remind me what happened, as I hate making excuses... It was a warm and windy day, so conditions were less than ideal. I didn't bother with light shoes, so there's a bit of time there. I only started speedwork this week. I ran for 1 hour 46 minutes yesterday morning which I wouldn't normally do the day before a race.
In the comments on my last post, Tesso asked about my best 1k time. I rarely raced 1000m, so my good 1k times were run in training. 1000 metre repeats on the track were a common session we ran in the late 80s and early 90s. I can remember running 3:06 during a set of 3 x 1000m. On November 8, 1990 I was training with Speedygeoff's group on the 400m grass track at Bruce Tafe College (now Raiders HQ). I wrote in the diary: "4 x 1000m in 3:10, 3:16, 3:09, 3:15. 800m slow recovery jog in 5:54. Steady, felt good, chasing Robert Ey. Cooler, track good." If I can do a similar session, with 45 seconds added to the times, I'll be confident of achieving the 3000m goal.