I have started my focused training for the mile on Sept 10. Thought this would be a good way to stay motivated. Igor… you running? ACE… getting pumped to run “next year” BS… M.I.A… aka, scared
Last month I did some pre-mile-training prep work. 8-10mile long runs and longer track workouts focusing volume of intervals. I was doing 800s and quarters with the intervals adding up to 2miles. The point of that stuff was to get my general fitness ready to get the most out of my focused mile workouts, which will be shorter.
Last week I did my first miler workout. It was short and a sort of triall session.
3x200 2x400 3x200 the 200s were in 36-38 and the 400s were 77, 79
I’m pleased with that. I would like to get my 200s down to 34-36 and my quarters 75-77 …so that is within striking distance. My goal mile time is 5:20 so that is 80 second quarters.
Today I did hill sprints in the cemetery. Don’t mess with me peeps. I’m not playin
Being that my best ever time was when I was 20 (and over 5 min) and I am now 37… I’m thinking it is unlikely. However, if I break 5:15 this year then the odds improve. I will be thrilled with anything sub 5:25 to be honest!
Today’s track workout… 10x200 all in 37 with a couple 36s and one 35. Good performance. Key to a great mile is nailing your 400m intervals. This workout today was focused on building my legs ability to run to my quarters in 75-77… so then on race day I will be able to do 4 in a row in 80. Really had to dig deep on robot legs near the end today. Should get some good adaptation out if it… next week … quarters!