As I can't run, at least I can reminisce about the recent past and the good strides I've been making.
My goal on May 19th is to run the Congress Avenue Mile in under 5mins. That race goes from the top of the capitol, and zooms down Congress Avenue till almost the end of the Congress Avenue bridge.
They have signs set up with giant stop watches at the 1/4, 1/2 and 3/4 distances.
So, to run a steady race and meet my goal, I need to hit 1min15second splits at each one except the last one where i need a 1:14.
Last wednesday we ran a workout that would let me gauge speed and where I stand towards reaching my goal. We ran the "Garner 400's" which consist of running repeats of 400meter at mile pace, a 60 second rest, and then a 200 meter at faster than Mile pace). We were supposed to do 4 to 6 repeats, I decided to call it quits after 5.
In checking my logs... last year these times were in the mid to high 1:20's for the 800's and around 40-43 for the 200's.
Here are my splits:
1st 400 - 1:11 / 1st 200 - 0:32
2nd 400 - 1:10 / 2nd 200 - 0:34
3rd 400 - 1:12 / 3rd 200 - 0:36
4th 400 - 1:13 / 4th 200 - 0:34
5th 400 - 1:16 / 5th 200 - 0:34
Regardless what combination you add up, any 1,600 meter combination adds up to under 5mins which is a good sign with 7 weeks left before the race. now I just need to learn how to hold the pace for 5mins!
Plantars... go away and leave me alone. I've got runs to do.
1 comment:
I really hope you can break 5:00, Wiley, that would be huge. Have you thought about pool running and biking while you're laid up? I used to get injured all the time when I first started running, and that combo usually maintained my fitness level so I could still race pretty well.
Post a Comment