Plan was for 6 x 1,200 meters, with easy jog recovery lap. Goal time between 4:15 and 4:18 (85-86 second 400s, 5:42-5:46 mile pace, VDOT 57-56). Weather was low 60s, sunny, no wind.
Ran a couple miles warmup at the track, including 3 100 meter pace sprints in 19s (a little fast, as usual, they should be 21). Off we go....
- 4:13 - after fast 200 I got on pace and stayed there - felt OK
- 4:17 - lost concentration about 800m into this one
- 4:17 - tough closing this one out
- 4:18 - told myself if I finished this one quick (4:15) I could quit after 4 - 4:18 not good enough, so #5....
- 4:19 - made the same deal as #4 and missed it again
- 4:15 - decided to go out fast and see what happened. Well, it turned out that it was too fast (80s for first 400m) and the next 800m hurt like hell, but I ran the time I was shooting for (which was good, as #7 was not gonna happen)
Overall not too bad, with a 4:17 average (5:44 pace). Only one of them was slower than the planned pace range. I am thinking that I should aim for about 5:50 pace for the 5k in 10 days, which would be 18:07, although the attraction of 17:xx will probably cause me to attempt something stupid.....
1 comment:
The {cancel > 4 if time < 4:15} deal sounds like an interesting training strategy ;-)
Good luck at the 5K!
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