It was August 13, 2005. The first mile of a 5K race in the doggest month of the year. 80F and sunny. My first mile was 7:24.
I am amazed.
The rest of the race (7:33, 7:43 and change) contributed to my 5K PR of 23:26.
I haven't done a measured mile in less than 7:45 since except for mile 4 of a November 2005 10K race that I ran just before its sister 5K (doin' the "double"). Boy, I felt great back then.
What has happened?
I had never run more than 15 miles before that double. I did over Thanksgiving and for some time after that as I ramped up for my first marathon - Miami.
Now I am training for another and even in the 1600 intervals I cannot get close to 7:24 much less flirt with 7:45.
Today was 4 x 1600 and I felt fine (although I skipped eating again) and ran 8:00, 7:51, 8:07 and 8:07. I love the speed work but I am not finding speed. The form feels right (low shoulders, arms down and hands moving to and fro, lower back loose, legs turning over, etc.) but the juice is sour.
What to do?
My name is David (Dylan to some). I am a runner.
Record Book
200m - 0:45.14, April 2007
400m - 1:35.58, June 2008
800m - 3:34.62, July 2007
1200m - 5:33.2, September 2005
1600m - 7:35.7, January 2007
1 mile - 7:24.0, August 2005
5K - 23:26.1, August 2005 I-Drive/U-Run, Orlando
10K - 49:46.5, November 2005 Founders Day, Orlando
12K - 1:07:20, February 2005 Outback Classic, Orlando
15K - 1:22:23, September 2008, Miracle Miles, Orlando
20K - 1:46:09, Labor Day 2005, New Haven
Half - 1:50:24, December 2005, OUC, Orlando
Marathon - 4:46:44, November 2007, New York
400m - 1:35.58, June 2008
800m - 3:34.62, July 2007
1200m - 5:33.2, September 2005
1600m - 7:35.7, January 2007
1 mile - 7:24.0, August 2005
5K - 23:26.1, August 2005 I-Drive/U-Run, Orlando
10K - 49:46.5, November 2005 Founders Day, Orlando
12K - 1:07:20, February 2005 Outback Classic, Orlando
15K - 1:22:23, September 2008, Miracle Miles, Orlando
20K - 1:46:09, Labor Day 2005, New Haven
Half - 1:50:24, December 2005, OUC, Orlando
Marathon - 4:46:44, November 2007, New York
4 comments:
How many miles are you running per week? And you know marathon-training slows you down a bit. Perhaps make one of your runs during the week a pace workout? That'll remind your legs what zippy feels like.
I think you are doing great. I'm sure it must be frustrating to slow down ... but it doesn't seem like you've slowed down that much!
Keep on truckin'...and as someone once told me, just GET OUT THERE AND DO IT and quit whining!!!
:)
Not sure you need to do anything but keep on doing what you're doing, David.
Hey, you've come off an injury and a long way to work back. Your focus is on MCM right now, not the Animal Shelter 5K. Training has specificity and you are going for endurance.
I wouldn't sweat it...get your base back and the speed will come when you target it.
I have to admit I do not hurt at all training for this marathon ... knock on wood ... yet.
I do speed work Tuesdays and tempo work Thursdays. Weekend is long.
After the MCM I may refocus on 5Ks and 10Ks. This race is to prove to myself that my Miami effort can be bettered.
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