In a week that,s seen me have to switch both location and rotation not to mention lose a repeat session and come up short on my weekly milage I at least ended things on a positive note.
I,m no stranger to the four hour round trip Sunday trek to Roxboro to execute a repeat I did a few back in Febuary,however back then I wasn,t doing 4x1 mile repeats like I was today.
More often than not in a "short"week my mile repeats suffer,not so this week having accepted that the shuffle of my location and rotation had cost me the Mon,Wed.Fri rotation to Wed,Fri,Sun and then lost out on Fri due to the rain I opted to stick w/ mile repeats today,more often than not when a week ends w/ a meet the mile repeats go by the wayside so I was gung ho about doing them today.
Conditions were grey and mild when I arrived at Roxboro just b4 11am,following my stretches and mile warm up it was"have at it"time and boy did I have at it in that opening mile!!splits of 1.12,1.16,1.21,69 gave me a 4.58.31 mile,I had to wait untill July 27th last year to nail my first sub 5 mile repeat and today marked only my third series of mile repeats this outdoor season.
Me being me however I wondered how I,d top that over the remaining three repeats,mile#2 I went 1.13,1.19,1.20,1.14 for a 5.06.95 mile,on my last mile repeats on May 5th I went 5.12.24,5.06.38,5.12.47,5.02.38.
I was begining to feel it on mile repeat#3 1.16,1.17,1.21,1.15,5.09.77,it says something when I can turn my nose up at a 1.16 opening 400m dispite being 4 seconds inside target pace it was a dip albeit a not surprizing one in pace from the opening 400s of 1.12/1.13 but just like I,ve been tweaking my 6x600m repeats to start out fast and dig deep to maintain that I,m trying to do likewise on my mile repeats.
Final mile,granted I was slowing each mile however I was on pace for 4 sub 5.10 miles,not too shabby period but conside this on May 18th of last year I conducted my first mile repeats of the summer season here at Roxboro and went 5.26.88,5.28.21,5.25.59,5.08.51,the words chalk and cheese spring to mind!!
1.16,1.17 to open again b4 a woeful 1.26,to put me at 3.59 at the bell,in the past year of mile repeats I,ve prided myself on that final lap,today I was feeling the pace but w/ 200m to go I found a burst of speed that I wish I,d known was there say 50m/100m earlier,a 1.10 final lap to clock 5.09.75.
Personally I,d have prefered to go 5.09,5.09,5.06,4.58 but again that,s just me,it,s something to think about and ponder this upcoming week when hopefully my Tue,Thurs,Sat rotation will allow me all three track workouts and a 30 mile week and not the rain effected 2 track workouts 26 mile week I just put in.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment