I have been averaging 40 to 45 miles a week, for just about the entire winter. I do long runs of 10 to 12 miles usually around 7:20 to 7:40 pace, my most recent long run was 10-miles @ 7:20 Avg pace. I was working hard, however, I could have pushed the pace more if I wanted to.
Last Friday, I went out and ran a mile time trial, which I ran with my friends, but they were miles behind me... 6:30, 5:35. I ran 5:10 my 400 times were the following: 70, 2:27, 3:50, 5:10. I was dead afterward, my legs were burning and I definitely had nothing more to give. This Monday, I went and did a 400 workout to prepare for the season, it was supposed to be 12x400 @ 1:20 pace w/ a 45-second recovery. That workout turned into hell pretty quick... I ended up only doing 10 400s and I dropped a lot of time. 1:23, 1:20, 1:20, 1:21, 1:23, 1:23, 1:24, 1:26, 1:29, 1:24. I feel like whenever I do 400s I make the pain to be over exaggerated, It's hard to describe, but I feel like my mind is saying to my body "Oh you don't usually run this fast! What the hell are we doing?!" and then I just shut down. I don't know its just a random theory because my breathing just seems to be out of control and my form breaks down.
With that being said, what CAN MY mile time be by May 23rd? In addition, what will be my slowest time for the mile (on May 23rd? On a side note, I really want to crack a sub 4:40 for the mile this year, but after that mile time trial and all those 400s I really don't know if I can do that... :(
High school sophomore
Mile PR: 5:09
XC 5k: 18:28 (not really relevant any more)