Yeh yeh.. 'no you will run 16:31' .. cool story.
The course I did has 2 hills ~40 feet. Rolling 400m uphill with a sharp 150-200m downhill.
Mile Splits...:
5:00, 5:41, 5:30, 20 16:31
This was a Solo time trial. My first 800m was ~2:18. I have NO IDEA how to pace. I haven't raced in over 2 years so I thought 'go go go 5:08 first mile' and I just crushed myself.
Have been training for ~30 weeks. Last 10 weeks have averaged 48mpw. Next 8 weeks will average 40mpw.
I have done NO workouts yet. Those 30 weeks I was building base (I would drop to mid 5-minute miles every now and then and occasional strides). The final mile I really settled in and struggled to push into the pain zone... I was admittedly in unfamiliar territory.
Over the next 8 weeks, I have 3 hill workouts and 3 800 meter repeat workouts planned. I also plan on running 2 5Ks in preparation for the BAA one. So 8 opportunities to work on turnover and relearn how to run hard.
So what do you think? My mindset:
- The first 5K leading up won't be too competitive (2-5 low 16 people) so I'm thinking maybe 16:15 area.
- 2nd 5K is more competitive (10-20 in 15:20-16 range) so after some speed work, I think I can hold 5:08 and dip below 16. -
- BAA I settle into the 15:30 pack and hold on for dear life? I'm very good at holding on based on my history, people have dragged me to huge PRs (this wouldn't be a PR, but it would put me on an optimistic path I've set).
Small miscellaneous notes about the solo time trial:
- Cold. 36 degrees I raced in only singlet/shorts. Should have worn light gloves.
- Ran in my trainers. Will most likely race in flats.
- Very impromptu (decided to do this about 60 minutes before going out and warming up)..actually had too much for breakfast and was experiencing side stitches but that's no big deal