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Fairly new runner need advice. (Read 52 times)

kross74


    Ive only been running 1 year this month. But I seem to hit a wall in all my races where i just lay a egg in one of the miles. I ran a 8k today and coulda got sub 7 if i had not totally laid a egg on mile 4!!! Here are my splits..

     

     

    1  6:25.2                
    2 6:47.9                
    3 7:24.0                
     8:23.5         <<<  MILE 4 WTF?!                
    5 7:10.2  

     

    Am i going out to fast? I mean geez mile 4 destroyed my sub 7 goal basically

      It looks like you went out too fast at the beginning of the race if it was a flat course.

      kross74


        Here is the run  http://connect.garmin.com/player/392706877      If you look at the beginning of mile 3 its a incline and could be the steepest on in the race.... This may have been a factor in the drastic slow down? If so what will help hill repeats?

          Here is the run  http://connect.garmin.com/player/392706877      If you look at the beginning of mile 3 its a incline and could be the steepest on in the race.... This may have been a factor in the drastic slow down? If so what will help hill repeats?

           

          The hill is at the beginning of mile 4, which may explain why it was slower.  Mile 3 was all downhill and should have been as fast or faster than miles 1 and 2.  I still think you started off too fast, but if you are happy with your overall time that is what matters.  If not, you will have a soft PR for that course to beat next year.  Yes, hill repeats or just running hilly training runs will help with running hills in races.  There are other people o this board that can give better training advice than I can.  The hill doesn't look like it was that bad (~4% for a third of a mile), but it is hard to tell from the graph as elevation data from GPS watches aren't usually that accurate.