I had a great race. The goal was to drop 4 seconds from my previous time of 4:30. I was going to do it by running slower. It worked. I ran the first quarter in 67, right on! I was about 6th or 7th place at that point. I came across the half mile at 2:15... good, about 5th place. I improved my position over the next quarter mile, I stayed tucked in when I could have made a pass, then made the pass later when things came clear. With about 500 meters left I started to move. I turned on the speed steadily and dropped everyone. Not sure what my 1200 time was. I slammed the door pretty hard, it was the best kick that I can remember, I put 5 seconds between myself and second place. Good stuff.
Lisa ran a very similar race to what she ran last time. Her goal was the same as mine, drop time off the last race time, which was 5:12.49. She went out too fast, crossing the quarter in 76, crossing the half in 2:32... she should have been 77, 2:34... the quick start proved to put some strain in her legs... she stepped on the metal rail once and tried to move a bit early. She ran very well, but she has to get more comfortable running in traffic on the track. She finished in 5:14.10.
Quarter, Half splits are accurate... three quarters and final quarter are best guesses:
Clay Splits: 67, 68, 66, 65
Lisa Splits: 76, 76, 82, 80
Type: Race
Workout: 1 mile
Goal Pace: 4:16, 4:56
(Goal was to improve on last 1 mile race where we were 4:30.59, 5:12.49)
Actual Pace: 4:26.33, 5:14.10
TOD: 5:30pm
Warm up: 1.5
Warm down: 1.0
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 3.5
Weekly Mileage: 41.75
Posted on
Friday, February 19, 2010
by Clayton Burnett