I'm turning 40 on Monday and am going to have myself a little mile time trial on Sunday. Haven't raced it in 18 years.
I did 12x400m last weekend averaging 82's (84, 84, 84, 83, 82, 82, 82, 83, 82, 81, 80, 80).
Based on this, I figured, 83 would be a reasonable pace to go out. Going to see if I can get under 5:30. Any thoughts?
With that 12x400 workout, I think you should have higher expectations.
Agree with crispy, under 525 and closer to 520. If byself, I'd go out in 81 and see if you can hold it.
What was the rest? 8-10 x 400 is the classic mile prediction workout. 12 is more likely 3k pace, could even be 5k pace for a more experienced runner.
The mile is a tough race. At 40, you should have a ton of strength. Biggest mistake is the opposite of what I usually tell people -- going out too slow. You can't run the mile like a marathoner. You're probably not gonna go 83-83-83-75. But you might be able to hold 80. I would get out in 40 through 200 & 80 through 400. Hold for 3 laps. Work as hard as you can on the 4th.
Good luck!
Welp. Went out in 82, then reeled off 85, 85, 85.
So 5:37 was the final verdict. Pretty sure that is about as fast as I can run without someone pacing, it was pretty painful. Glad I went through with it though.
What I have really lost over the years is just raw speed. Can't move my legs that quick anymore. I'd lament how much slower I have gotten but the experience of racing all out again was worth it. Thanks for the advice on pacing, even if it was a bit optimistic ;)
As an older runner, I find the traditional mile pace indicator workouts when I was younger (10-12x400, 3x800) to way overestimate my mile ability, particularly in a time trial setting. I've bridged the gap a little bit by running some 1200m time trial effort + something like 2-3x400 to replace a regularly scheduled workout.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
RENATO can you talk about the preparation of Emile Cairess 2:06