I have a Mile race in 10 days - should I go out hard or attack from the back

Masters Running Masters Training
Reply
Moderation

  • old coach man

    Anonymous Poster

    7 years ago 06/29/2016 12:19pm EDT

    I haven't raced a mile in 3 or 4 years. But the club needs me so I'm stepping up to the plate.

    My last 4 track workouts over the last month have been. Beyond that its runs, tempos and progressives.

    Last week - 8x800 at 2:55-3:00 w/ 400 recovery (2:00min)

    Two week - 10x400 at 83.5-85 w/ 400r (2:00min)

    Three weeks - 16x300 - started at 68 and worked my way down to 54 with 100 jog rec. Most were around 58-60

    Four weeks - Small up ladder 400 - 95, 800 - 3:09, 1200 - 4:35, 1600 - 5:50

    Weekly mileage is between 40-50. Obviously I haven't really put in the specific work to race a mile.

    Also doing about 21 miles a week in walking.

    Any pacing recommendations would be welcome and appreciated.

  • Ill see you there?!

    Anonymous Poster

    7 years ago 06/29/2016 12:20pm EDT
    re: old coach man

    Mid Summer Nights Mile?

  • Gulan Rapp

    Anonymous Poster

    7 years ago 06/29/2016 12:24pm EDT
    re: old coach man

    depends on what you want to do. imo, its easier to win if you have a decent kick if you just sit at the back. however, if you want a PR, ya gotta duel with someone of similar skill levels, which involves frontrunning.

  • Salami

    Anonymous Poster

    7 years ago 06/29/2016 12:48pm EDT
    re: old coach man

    Grow a pair and go out hard!

  • Yippee

    Anonymous Poster

    7 years ago 06/29/2016 12:57pm EDT
    re: old coach man

    Go out hard or attack from the back? The question doesn’t really make much sense given the givens…that is, it depends on you and who you’re racing with. But my guess is you don’t know your own mile ability well enough – or your competitors’ – to have a race strategy like that. Your best bet is to run as close to even splits as possible, regardless of what anyone else is doing. And I’m going to go ahead and predict it will go something like 99 percent of club mile races go (assuming the above puts you in something like 5:30 – 5:40 shape):

    78, 85, 87, 80

    Though your ideal is something more akin to 80,83,83,79 a PR which you’d achieve only after experiencing the above and then training another week or two and racing again.

  • registered

    Old D2 Guy

    Member since 08/26/2015.

    187 posts. Last post 5 years ago.
    7 years ago 06/29/2016 12:57pm EDT
    re: old coach man

    It's not about sitting back or "going out hard," as much as it is running according to plan. Plan your race splits, listen to them during the race, and most importantly, hit them knowing that they are appropriate for your current fitness level and goal pace. This really isn't hard. Getting into good shape is the hard part.

  • expert masters pacer

    Anonymous Poster

    7 years ago 06/29/2016 3:21pm EDT
    re: Old D2 Guy

    given you're in 5.40 shape, i would recommend 82, 85,86,83-85.

    master runners don't seem to kick well, but years of running means they can run near max for a longer time.

  • no one knows what you can run

    Anonymous Poster

    7 years ago 06/29/2016 3:26pm EDT
    re: old coach man

    You need to run a time trial. Have a friend to pace you at least for the last lap.

  • slowride

    Anonymous Poster

    7 years ago 06/29/2016 5:00pm EDT
    re: expert masters pacer

    expert masters pacer wrote:

    given you're in 5.40 shape, i would recommend 82, 85,86,83-85.

    master runners don't seem to kick well, but years of running means they can run near max for a longer time.

    Good suggestion. You about nailed the masters road mile I just ran in 5:35 ... 81, 85, 86, 83 and that's about the best I could have hoped for.

What People Are Talking About On LetsRun

Of General Interest

  1. Some female track stars now admit to Washington Post that Nike's Olympic uniforms are beautiful - nothing to be outraged about

  2. Is there a rule against attaching a helium balloon to yourself while running a road race?

  3. Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it

  4. How rare is it to run a sub 5 minute mile AND bench press 225?

  5. Am I living in the twilight zone? The Boston Marathon weather was terrible!

  6. NAU women have no excuse

  7. Is spending $10,000 on food in 1 year too much?

  8. Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these

  9. Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts

  10. Nike unveils swimsuits - I mean Team USA Olympic track uniforms - to universal mockery (pics) & dresses Kipchoge up like a clown

New Forum Moderation Information & Rules Search Troubleshooting

This thread has already been deleted.

Note: We review 100% of reports submitted. Visit our moderation dashboard to view statistics on our moderating activity. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number:

1-844-LETSRUN (1-844-538-7786).

Author
Body
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?
What forum rule may this post have broken?

View our Terms Of Service for a complete description of our forum policies.

Provide context for this post report if relevant.

Reply Replying to

Leave the password field blank to post anonymously.

Post Preview
By posting you acknowledge that you have read and abide by our Terms and Conditions.

Message Board