After Friday's successful but disappointing effort I figured I might as well just knock off the 1K target too because it was pretty much the goal pace for the 1500 anyway. And I figured even at the 95% that I am following this cold and with tired legs it'd still be 'easy'. Problem was weather was due to crap out Tuesday for quite a few days ... sooo ... rather than wait for Friday it was time to give up Monday rest day!
Having said that, it was still really windy down the back straight, but thankfully a 1K TT only requires 2 passes of the back straight and 3 of the home straight! :) I warmed up without the chest strap because I didn't want any negative thoughts if my HR was too high and after some strides down the back straight I just basically went for it. I consciously held back this time because I knew I only needed 39.5s 200s and every time I go out too fast. Yep, 18s for the first 200 ... sigh ... pulled it back a lot and went through 200 in 37s. Kept it under control and 400 was in 77s, so I was holding 20s 200s which was ok cause I had 3s in the bank. The 2nd 400s felt pretty controlled and I went through 800 in 2:35 so a 77-78s lap. Fine. I knew I had 42s for the last 200 so unless the wheels fell off it'd be fine. Held it steady around the bend and then just went for it in the last 100m. My form was going a bit and I figured I was probably going to do 40s for the last 200 and hit 3:15 but stopped the clock at 3:13.65 so the last 200 was 38s or so. Not bad. Certainly the easiest of the breaking50 goals IMO. Now, for the 800 and 2:31 ... eep!
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A couple of weeks ago I did 8 x 400 in 77s average with a 90s rest between intervals so I was feeling confident on hitting a sub-5 1500 and 5:20 mile this block. That of course was until I got knocked around by a pretty bad head cold for a week ... and counting. I still tried to hit the times (that is 20s 100s) on Tuesday as planned but after 409m in 1:17 I could barely breathe and my legs were jelly. ABORT. Feeling slightly better today / Friday I figured I'd at least have a crack at the breaking50 target times of 'just' 5:09 and 5:34. Easy-peasy right. WRONG!
I basically needed to hit 82s laps (i.e. 5s slower than what that 8x400 workout suggests was possible) and I started out at what felt like a relaxed pace but I still hit 209m in 41-42s so that was sub-5 pace still. Eep! By 409m it was 1:20 so still going too fast. At least through 600m I wasn't completely wasted this time but I was still consciously trying to hold back and breathe. I hit 809 in about 2:40-2:41 but I was really starting to wish I had been slower by like 5s by that stage :( Kept telling myself I really should finish the mile at least even if it meant I missed the time. But gawd, it was hurting by 1K which I hit in around 3:25 so I knew I was slowing badly ... but not totally jelly legged yet. I tried my best to hold form and keep breathing and hit 1209m in 4:06-4:07. I figured I had to do 62s for the next 300m to make 5:09 and felt a bit daunted by that but thankfully then I realised it was only 291m to 1500 so I might still make it. I really started trying hard down the back straight, not daring to look at the watch at the 200m to go mark. I just kept going for it to the 400m hurdle mark (which I'd measured was roughly 9m before the 100m start line so effectively 1,500m from the mile start). Lapped the watch at the marker and it said 5:08 something so I knew I was GOOD but still had 109m to go. For some reason in that moment I thought the target was 5:31 so I thought I had 22s and it'd be close! I kept pumping the arms and trying not to fall over. Hit the line and stopped the watch at 5:31:04 and for a minute I was really fretting that I'd missed the mile target cause I still thought it was 5:31 something but figured I'd be ok with being just .04 into the 5:31s. It wasn't until I looked the time up on my phone and saw it was 5:34 something that I breathed a sigh of relief. So there it was anyway, 5:08 something for the 1500 and 5:31:04 for the mile. Slower than I did a couple of years ago but with the head cold I'll take it. I'm basically as disappointed as I'm fit! I just know I have 10s faster in my legs if I wasn't all coldy. The 2:40 / 2:50 800m splits is pathetic. Anyway, onwards to 800/1K but I've got unfinished business here ... |
AuthorHi, I'm trying to get within 50% of the men's WR for all running distances 400m to HM. Sounds easy doesn't it ... Archives
June 2021
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