Need to get faster in the mile and 2 miles: Specifically under 8 mins for the mile and under 16 mins for the 2 miles. So 7:59 and 15:59 respectively would be adequate:
Here is my progress diary:
ONE MILE:
11/13 abort ,16:01
11/18 abort, 14:28
11/20 15:03, abort
11/23 abort
11/24 13:13 , 14:29
12/1 12:53 mountain dew assist
12/3 abort, 15:20
12/7 - 13:02
12/9 - 13:08
12/11 - 12:13 Monster assist
12/14 - 13:14 apple juice
12/15 - 12:35 canada dry (fasting)
12/16 - 13:26 apple juice
12/18 - 12:20 apple juice (effect non conclusive)
12/21 - abort/megafailure (food consumption too close to run time)
12/22 - 11:29 (fasting) no liquid assist.
12/23 - 12:01 1 litre coke
12/28 - 11:22 (fasting) entire bottle of minute maid OJ (effect non-conclusive)
12/29 - 10:54 gatorade
12/30 - 12:13 canada dry
1/1 - 11:27 coke
1/2 - 12:02 oj
1/4 - 11:27 20oz mountain dew assist
1/6 - 10:04 Monster assist
1/9 - 10:35
1/11 - 10:37 gatorade, pringles chips
1/13 - 11:26 coke, bbq chips; consumption possibly too close to run time.
1/15 - abort, no energy, too late.
1/16 - 10:35 Monster ASSist
1/17 - 11:30
1/19 - 12:14
1/22 - 11:00
1/27 - 10:43 Monster ASSist (33 deg)
1/29 - 12:51 Mountain dew (43 deg)
1/31 - 12:18
2/2 - 10:45 red bull ASSist 43 deg
2/4 - 11:17 red bull ASSist
2/5 - 10:22 Monster ASSist consumed 1hr before run time (32 deg)
2/7 - 10:56
2/8 - 12:40
2/10 - 12:50 (29 deg)
2/13 - 11:54
2/17 - 10:38
2/19 - ABORT
2/20 - 13:28
2/21 - 11:18
2/24 - 12:21
2/25 - 14:22
2/27 - 11:39
2/29 - 10:15 Mountain Dew Kickstart ASSist 9pm
3/4 - 10:55
3/7 - 10:08
3/11 - 12:27
3/14 - 9:57 (7:30pm 4oz burger, fries, mac+cheese at Rocklands BBQ, coke)
3/16 - 11:52 (am salad gatorade, possibly too early.)
3/21 - 10:38 (pm Rocklands BBQ fries mac+cheese coke only)
3/23 - 14:56 (pm Levi's BBQ meatloaf, mac+cheese, corn, MountainDew Kickstart. Possibly, very likely too late)
3/26 - 14:06
3/28 - 10:32 (pm dinner consumption lower, coke)
3/30 - 10:33 (pm mac+cheese from Rocklands BBQ only, Monster ASSist; Lower food consumption may be working)
4/1 - 11:35
4/4 - 9:58
4/6 - 9:46
4/8 - ABORT
4/11 - abort
4/13 - 10:19
4/18 - 10:06 (7:30 pm pringles, mountain dew kickstart)
2 MILES (Goal to meet or exceed military requirement of 16 mins.)
4/25 10:24 lap 27:57
5/2 12:30 lap 28:34
5/4 11:16 lap 26:33
5/6 11:13 lap 25:49
5/25 13:34 lap 29:04 PM!
5/27 13:46 lap 32:08
5/30 15:35 lap 34:31
5/31 11:05 lap 26:00
6/5 13:08 lap 30:14
6/12 12:02 lap 26:13
6/14 11:12 lap 23:44 PM, fasting + entire 2 litre bottle mountain dew
6/18 17:38 lap ABORT
6/26 10:29 lap, 22:30 1/2 bottle mountain dew
6/28 ABORT due to flooding. Good pace though.
6/29 ABORT ---"out of gas" 8:30pm
7/3 - 11:57 lap, 23:53 could not run at normal expected pace due to "traffic" (pedestrians) on path; Had to make small talk, thus further slowing down the pace.
7/4 - 9:27 lap, 22:07 RedBull regular 12oz, nuts, 1 poptart, salad.
7/6 - 11:46 lap, 24:55 fasting; poptart consumed 1/2 before run time-- possibly too soon.
7/9 - ABORT (food consumption likely too close to run time)
7/10 - 12:34 lap, 24:55 M/t stomach, Mountain dew consumed sooner than 1/2 hour before run time---likely kicked in during 2 mile?
7/12 - 9:44 lap, 22:03 fasting (a few nuts taken 1 hr before run time)
7/17 - 10:00 lap, 23:16
7/24 - 9:51 lap, - 22:34 95 degrees+
7/30 - lap unknown due to timer failure, seems like good pace though. 25:50
8/1 - 9:19 1 mile, 2nd mile aborted due to psycho-logical reasons. Very empty stomach, a tall glass of ginger ale from Bobby's burgers.
8/6 - 9:45 lap, - 23:22 Monster energy drink
8/14 - 9:24 lap, - 22:43
8/16 - 10:07 lap - 23:50
Possibly slower due to course flooding also later at night---7:50pm Monster
8/27 - 9:58 lap - 29:44
8/29 - 9:28 - 1 mile.
8/31 - 12:38 - 1 mile.
Could not run at normal speed and had to abort due to too dark. Very scary on path. However, energy level very good.
9/1 - 9:35 - 1 mile. INTERVALS! FUN!
9/3 - 9:52 lap - 22:50
9/5- 10:04 lap - 26:34
9/13 - 8:53 - 1 mile.
9/15 - 9:53 - 1 mile.
9/17 - 12:58 lap - 33:57 - 2 miles.
MAY have cold/allergy/funky virus which may explain the off-pace times.
9/19 - 11:19 - 1 mile
9/23 - 10:12 - lap - 30:28 - 2miles.
10/5 - 13:16 - 1 mile.
Couldn't run very fast due to it being too dark, plus was afraid of the deer. Energy level was pretty good though.
10/8 - 10:46 lap, 23:36 two miles. .8 litre Mountain dew 6:30pm
10/11 - 9:35 lap, 22:53 two miles. 3 poptarts, a few peanuts, and approx 1/4 litre mountain dew all day! Then one can mountain dew kickstart before run.
Energy level very good despite it being 7pm at night. Also intervals seem to be improving.
10/20 Too tired, too late, too dark. Also have funky cold.
5:18 1/2 mile, 13:20 one mile.
10/23 11:19 1 mile, 27:23 2 miles.
had a funky cold/virus so that MAY explain my lame time. Drank one can redbull possibly TOO SOON before run. Energy seemed to kick in AFTER the 1st mile strangely enough. (?)
Please advise.
Thank you.