I got 5:10 for the 1600 (our track didnt have a mile marker)
I did 12 minutes static rest and then did 3x1600, 6 minutes per 1600 and 3 minute standing rest.
I think my time trial couldve been better. My first two laps were slow. I wanted to hit 73 for the first lap but I hit 76. Halfway through my time was 2:36, so I closed the last two laps faster than my first two.
76 is 5:04 pace. That means lap 2 was an 80. Then you closed in 2:34. Idk the first lap was hot if lap 2 was that far off. I don't think you should have gone out in 73 if you couldn't handle 76s. It's hard to time trial a mile but pacing should be pretty even. First 2 laps at least should be even, maybe a second or two natural drop off on the 3rd lap then you make that up kicking on the last lap.
Solid post time trial workout. Just keep putting the work in. You'll get faster.
The mile is a tough race. However, I think it's one where you can improve, even if your fitness doesn't improve. Getting the pacing right takes practice. Pushing through the second half takes practice. It takes some reps for your brain to find that sweet spot. That's why it's a good idea to race some tune-ups as a lead-in to an important race.
Keep working at it, and you will definitely improve just by improving your pacing and feel. Set a goal of getting the feel of those first 2 laps locked in.
Another part to work on is that stretch from 1000-1400m when it gets physically and mentally hard. Everyone can flip that switch with 200 to go because you know it's time to empty the tank. One workout you could try is ... miles at a steady, challenging pace with 1000-1400 at slightly faster than race pace. For you maybe 6:00-6:10 miles with the fast section at 74-75 seconds.
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