A Chilly Mile Trial
Greetings,
I decided to see where I'm at in terms of my 1600m abilities this morning. The weather was about perfect as far as any wind goes: it was very calm outside. Just a bit chilly though: about in the mid-40's at 7:15am this morning. That meant it was a 'hoodie & sweats' run today. I jogged down to the track to start out with about a 1/2 mile warm-up. The big hang-up was that the bleachers on the track (for last Tuesday's FB game) were on the final straightaway, blocking the inside lane for me. I shoved the bleachers from side to side to get the inside lane open, because hey, I didn't want to run around those darn things for my mile trial. I debated back & forth on trying an 800 or 1600m trial today, and after my first 400m, I decided to just go for 3 more laps and see where I'm all at.
My first 400m was about a 1:22. Pretty close to my 20s clips of every 100m.
The 800m split came in at 2:45. Basically at the same pace of the first 400m.
The 1200m split was about 4:12. Definitely slowing down on the pace here.
My final 1600m time ended up being a 5:46. Really felt sluggish on this last one.
My time about 7 weeks ago at the state games was a 5:32, in around 70 degree weather and about the same wind speeds on the track. I don't know how much a pair of sweats & a hoodie affect anything, but all in all, I'm pretty happy I'm at a 5:46 level for my 1600m. I just wish I would have had some 5K races this past month. My plans for attending a few just didn't turn out so well to go to them.
What's funny is that 'sluggish' on a 90+ second, final 400m of this trial, well, that used to be my 'dream time' for a 400m pace when I first started out with serious running & racing as a XC coach back in 2001. I guess in that sense, I'm pretty happy with how I ran today.
I finished the workout with a 1-lap walk around it, then I did 1 lap of 100m jog, 100m race-pace x 2. Total time on that was a 1:40, basically 30s on the jogs, 20s on the sprints.
Now, I'm not sure what to really train for in the months of September & October, since my coaching will keep me fully loaded with Saturday tournaments. One thing I could possibly train for is a Nov 11th race on Veteran's Day that's an 8K, European-style XC race. That's just shy of 5 miles worth (4.96 I think). I'll continue to think about that one for now and see how hectic my coaching goes this fall.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
I decided to see where I'm at in terms of my 1600m abilities this morning. The weather was about perfect as far as any wind goes: it was very calm outside. Just a bit chilly though: about in the mid-40's at 7:15am this morning. That meant it was a 'hoodie & sweats' run today. I jogged down to the track to start out with about a 1/2 mile warm-up. The big hang-up was that the bleachers on the track (for last Tuesday's FB game) were on the final straightaway, blocking the inside lane for me. I shoved the bleachers from side to side to get the inside lane open, because hey, I didn't want to run around those darn things for my mile trial. I debated back & forth on trying an 800 or 1600m trial today, and after my first 400m, I decided to just go for 3 more laps and see where I'm all at.
My first 400m was about a 1:22. Pretty close to my 20s clips of every 100m.
The 800m split came in at 2:45. Basically at the same pace of the first 400m.
The 1200m split was about 4:12. Definitely slowing down on the pace here.
My final 1600m time ended up being a 5:46. Really felt sluggish on this last one.
My time about 7 weeks ago at the state games was a 5:32, in around 70 degree weather and about the same wind speeds on the track. I don't know how much a pair of sweats & a hoodie affect anything, but all in all, I'm pretty happy I'm at a 5:46 level for my 1600m. I just wish I would have had some 5K races this past month. My plans for attending a few just didn't turn out so well to go to them.
What's funny is that 'sluggish' on a 90+ second, final 400m of this trial, well, that used to be my 'dream time' for a 400m pace when I first started out with serious running & racing as a XC coach back in 2001. I guess in that sense, I'm pretty happy with how I ran today.
I finished the workout with a 1-lap walk around it, then I did 1 lap of 100m jog, 100m race-pace x 2. Total time on that was a 1:40, basically 30s on the jogs, 20s on the sprints.
Now, I'm not sure what to really train for in the months of September & October, since my coaching will keep me fully loaded with Saturday tournaments. One thing I could possibly train for is a Nov 11th race on Veteran's Day that's an 8K, European-style XC race. That's just shy of 5 miles worth (4.96 I think). I'll continue to think about that one for now and see how hectic my coaching goes this fall.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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