Skirt Runner
I have my first mile race on Saturday. I haven't trained specifically for the mile distance at all, I just want to run it for fun and see how well I can do. Any strategy advice or just go balls to the wall and run all out?
PRs: 5K- 28:16 (5/5/13) 10K- 1:00:13 (10/27/13) 4M- 41:43 (9/7/13) 15K- 1:34:25 (8/17/13) 10M- 1:56:30 (4/6/14) HM- 2:20:16 (4/13/14) Full- 5:55:33 (11/1/15)
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No more marathons
Well, your 5K would indicate about an 8 plus change for the mile. But McMillan can be just as inaccurate at the shorter distances as it can be for the marathon.
I would go for as evenly paced as possible. If you go out balls to the wall that last 400 is going to feel like you are running through mud. And even with even pacing, lap three will be slower unless you really concentrate.
Is it a track race or road? If track, try to stay as close to 2 minutes as possible for each lap.
Have fun. The pain is over quickly.
Boston 2014 - a 33 year journey
Lordy, I hope there are tapes.
He's a leaker!
It is a road race. I have run around an 8:4X minute mile a few times within a 5K when I have started out too fast and couldn't sustain it, so if I don't have 2.1 more miles to do I think I can realistically hope for an 8:30? Should I just try to stick to that for awhile and then speed up?
Are we there, yet?
Like any distance race, pacing is key to a good performance. While the pace may seem fast, it still needs to be controlled and not recklessly starting too fast. Figure about 35-45 seconds faster than 5K race pace if you're used to running speed work, a trifle slower if you aren't.
2024 Races:
03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles
05/11 - D3 50K 05/25 - What the Duck 12-Hour
06/17 - 6 Days in the Dome 12-Hour.
That should be easy for you.
What should?
A mile race, since you've already done a half. Don't all your friends/family say that to you when you mention a race that is anything less than the HM distance? It happens to me all the time and I just smile and agree.
Hahaha. Yes. People actually get confused sometimes when I do shorter races. "What's a 5K again? Only 3.1 miles? But haven't you done like 13?"
Now back to the question at hand. Listen to these people. I have no idea about the mile. I would likely blow up just after the half, based on the way I pace my mile-paced workouts.
Screw it. Just go out as hard as you can and hang on until your insides explode.
I have heard very good mile runners describe the mile as "exquisitely painful."
Short term goal: 17:59 5K
Mid term goal: 2:54:59 marathon
Long term goal: To say I've been a runner half my life. (I started running at age 45).
McMillan, with your 5K PR, gives a mile time of 8:08.
So even without specific training, 8:30 should be doable.
You do need to go out really hard, not *all out*, but compared to your best 5K pace, you should be thinking "hot damn, this is fast." Resist the temptation to slow down -- if you feel yourself fading towards 5K effort, speed up. (I have this problem in the mile). By 1200m, you will not be happy -- force yourself to now approach using everything you have left in the tank. It will be over in a flash, every second counts.
Super B****
The second quarter here is slightly uphill. Just tell yourself that's why it hurts, if you go out too fast.
chasing the impossible
because i never shut up ... i blog
See wall, throw balls.
Some of the advice which veterans gave last year to me when I was running a mile race for the first time,was to warm up prior to the race. Run at least 15 minutes prior so you have a good sweat and that your legs are not running from a cold start. It made a huge difference in my performance for this short distance.
“Only those who will risk going too far can possibly find out how far one can go.” - T.S. Eliot
Definitely gonna run at least 2 miles first. The first 2-3 miles of any run suck for me and it takes that long for my calves to loosen.