Mile Time Trial

Today was the first day of the next session of the Track Shack Five and Dime Training Program, which means we had to run a mile time trial.  I tried not to have too many expectations since I pulled my hamstring and got sidelined for a few weeks.  I haven't quite gotten all of my speed back to the point where I was when I got hurt.

I tried to keep up with someone I normally run behind and that worked until lap 4 when he dusted me.  The sad part for me is that this guy is about 20 years older than me.  Ahhh... aspirations.

My split times were 1:25, 1:38 (3:03), 1:38 (4:41), 1:34 (6:15).  In August, I ran the time trial in 6:07.

I really need to work hard this session, but try to stay healthy, because I want to get under 6 minutes.  There's no way I am going to get under 20 minutes for the 5k without breaking the 6 minute barrier and that is my goal.

Mile Time Trial - 6 Minute Mile

Today was the big day.  I had the time trial for the Track Shack Five and Dime training program to see what group I earned.  My goal was to beat a 6 minute mile, because that is what I thought the upper limit was to make the fastest training group.  Before the trial, one of the coaches told us that the first group's cutoff was 6:15, so I felt pretty good about my chances.  I already ran a 6:18 two weeks ago and I didn't have anyone around me to keep pace.

They asked the entire group of runners beforehand if you think you can run 7 minutes or less, you would run first.  They broke the time trial up into two groups.  The second group was obviously anyone that didn't think they would run 7 or under.

I did this training group in 2006 and I ran in the slower group.  I finished with a time around 7:45.  This time around, I ran 6:07.  I shaved 11 seconds in 2 weeks off my mile time.  That feels great.  I was hurting afterwards, but who cares.  Here's the breakdown.

1:20 - 1:20
2:55 - 1:35
4:34 - 1:39
6:07 - 1:33

I didn't bring a watch with me, which may have been a mistake.  I definitely went out too fast.  Would I have done that had I brought my watch?  I would have known that I was a few seconds fast on the 220 and might have slowed down, but then again, I might have kept going with the thought that adrenaline will carry me this day.  Wouldapalooza.  Facts are facts and that's what happened.  I felt great on the first lap.  I felt pretty good on the second lap.  On the third lap, I was so much in oxygen debt that I was panting like a dog.  I had to take a few awkward feeling deep breaths just to keep going.  The last lap really hurt.  As soon as I started the last lap, I gave a quick burst for about 30 yards to try to keep my pace and then tried to stride out the back stretch.  I struggled the last curve and then kicked the entire home stretch.

I am still happy with my results.  I definitely kicked the last 100 yards down the home stretch and shaved a few seconds off what would have been a 6:10 or more.  I even passed a person at the end.  That felt good.

I made the fast group.  It feels like I made the varsity squad.  I also know that I will definitely break 6 minutes after this training session over the next 10 weeks.

Oh yeah, my legs are jelly at the end and Coach Nathan says to jog 3 to 4 miles.  Yeah, sure.  Why not?  I ran 2.75 miles more.  I got so far behind the pack at one point that I couldn't see anyone.  That's when I took the closest road back to the track.

Mile Time Trial

I have a goal of running a 6 minute mile by August.  That's only 2 weeks from now.  This spring, I ran a high 6.  I figured I was around a 6:30 right now based upon my 440 splits during my last two track sessions.  I was running around 1:30 and slightly under.

Today, I prepped for my run with the new Gatorade fruit punch flavored G Pre.  It is basically different forms of sugars and vitamins from what I can tell.  It's not too many calories and it definitely gave me a little energy.  It says to consume the liquid 15 minutes prior to your workout.  I drank the pouch's contents and then jogged a 2.5 mile warmup around Lake Eola and environs.  I could feel a little boost around the 2 mile mark.

Anytime I take pre-workout supplements, it reminds of the best advice I ever received from another runner.  Back in high school, one my fellow harriers used to consume a few tablespoons of honey before a race.  That worked wonders.  I don't recommend it for long runs, but for running 3 miles, it helps.  Thanks Tom H.

Well, my time trial to see where I am and if I'm even close to hitting 6 minutes in another time trial that takes place in 2 weeks went well.  Setting the stage, it was a mostly clear day.  Around 6:30pm and 93 degrees.  Weather.com says it felt like 100 degrees.  Whatever.  It was 93 and there's no denying it was hot.  Being Florida, it was naturally humid.

I took off like I was running my 440 splits, because that is my eventual goal in two weeks.  Why not see if it's possible now.  1:29 on the first lap.  Perfect.  Could I keep it up?  Almost.  3:07 on the second lap, which translates to 1:38.  Nine seconds off the first lap.  I was starting to worry in my head.  That, of course, is the killer of champions.  Doubt.  I would not fall prey to this evil.  4:44 on my third.  That's 1:37 which is practically the same speed as the second lap.  Maintaining speed at this point was a victory since I didn't fall off pace any more.  Did I mention it was windy?  Wind at my back on the back straight and running into it on the finish.  I gave it all I had on the last lap.  I obviously slowed down, because with a decent kick on the last straight, I ran a 1:34.  My estimated time of 6:30 was beaten.  I ran a 6:18 mile.  Twelve seconds faster than I expected.  I just need to take off 18 seconds.  That's 4.5 seconds per lap.  That's possible.

Tomorrow is my LD day.  I can sleep well tonight knowing I am on track to meet my upcoming goal.  Now, it is time for some Chinese takeout and a movie.