It's been three and a half weeks since my last set of repeats anywhere and two weeks since I last set foot on a track,frankly after the debacle that was my mile repeats at Temple on May 24th I fully anticipated yellow police caution tape around the track when I arrive there this morning at just b4 9am, as my morale and confidence took a battering of GBH proportion that afternoon and my reputation was almost bludgeoned to death.
Having ran 2 good 6 milers w/ easy 4 mile recovery runs to follow and a day off yesterday I went into today's 4x1 mile repeats w/ some confidence,granted I was only looking to run 5.20 pace but considering what went down on May 24th(5.13.7.-5.34.1-5.55.8.-6.10.7.)5.20 would be a quantum leap.
I was up early to facilitate a track workout,up bt 7am,out the door gone 8am and down to the track b4 9am, a few like minded souls also had the same idea but by the looks of things I wasn't going to have to wrestle for lane 1,6 laps to warm up b4 getting into my flats and having at it.
Mile #1 1.20-1.22-1.24-1.15-5.21.1. A good start,I wanted that 1.20 to kick off and got it,the funny thing is I felt I was running slower!!it's going to take a while to get from 800m/1,500m mindset to 10,000m mindset but I have 7 weeks.
Mile #2 1.20-1.21-1.24-1.15-5.20.9. Consistent which is good,over the coming weeks I'd like to eliminate those 1.24s
Mile #3 1.21-1.20-1.22-1.17-5.20.3. Was a tad concerned to open in 1.21. fearing another collapse like May 24th but it proved to be a minor blip on my repeat.
Mile #4 1.17-1.24-1.21-1.15-5.17.4. Minus a "brain fart" on lap 2 when I went to sleep mentally this was a good final repeat and tells me there's"more meat on that bone" as we get closer to Berea and Nationals.
All in all a good workout,I'd said prior to stepping on the track this morning 1.20 per lap/5.20 per mile would be a good place to start and I achieved that so now the trick will be to do a little better next Saturday.
Clearly this week of 6,4,6,4,repeats and easy(untimed!!!!)8 miler tomorrow has bore fruit(I need all the Vitamin C I can get.....LMFAO!!!!!!!)so a replica of that is very much the blueprint for next week and seeing where that leaves me 6 weeks out from Nationals.
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8 comments:
Hi Kevin,
Greatest job on the big track workout! I am really happy to see you are getting back to the old days. By the way, LMFAO what a great music! Cool that you like it too.
And last a question, I am running a similar workout but am not sure if I should try for 4x1 mile like you did or just go with my usual 4x one thousand meters. I am a 18:19 PR in the 5-K, so I was worried that I am not prepared for the big workout. Like you say, "is there is more meat on the bone"?
Have a good day,
Randy
Good stuff!
That's more like it.
Randy,
for a 5k I would recomend 5x1,000m repeats it's what I use when I'm prepping for a big 5k but 4x1 mile is a good repeat too,maybe you can do both,when is your 5k coming up??
Dave,
Cheers mate,felt like a real runner out there yesterday morning!!!
Gonna go for 4x1mile repeats again next Saturday and then either side of Worlds do the 3x2 mile repeat you recomended,if I can hold 5.20 pace at 10,000m I've got to be looking at 33 mins,slashing my pr of 34.44 and also going into the fall eyeing up a 10k on the road,pr is 34.53 from West London in 84 my oldest pr to date,would love to see that tumble.
Sounds like you're over the hump with whatever issue there was - awesome!
Thanks Kev,
there's still work to be done but clearly based on my mile repeats from May 24th and yesterday we're talking apples and oranges....yes I know another Vitamin C reference! but that seems to be a big role in the upturn in my training of late....long may it continue
Hi Kevin,
My biggest 5-K is on August 13, in the morning Saturday. I think I have a lot of time and perhaps can do both repeats.
-Randy
Randy,
that gives you a good 6 weeks,if you do 2 repeats a week you could do both 4x1mile and 5x1,000m but if you only do 1 repeat a week you can rotate them.
Good luck and keep me posted how you get on
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