A Passion for Running

Welcome to the home of Mark aka The Running Blogfather – a 40 year-old dad, husband and marathon runner who’s beaten injury and is on the comeback trail!

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passion for running category: running on Tuesday, August 9 2005

Today, I decided to do another little speed test – this time with my shoes on. I headed down to Victoria Road where there are 400, 800, 1200 and 1600 meter sections, in addition to a 1 mile marker a few feet further. The goal was simple: To see how fast I could run a mile.

The results were pleasing. I ran the 1600 in 6:32 – three seconds faster than my previous best which I ran pre-ankle injury and prior to switching to the pose method of running. I got the mile done in 6:34 and I did it all with a fair head-wind. Dagnabbit, I wish I’d have known where the markers were cuz if I had, I’d have pushed like hell to come in at/under 6:30. Oh well, gotta leave something for next time right?

Based on my current lack of conditioning and the fact I felt like crap, I doubted I could do another speedy mile, so I resolved to shoot for 2x800s. Turns out I’m in worse shape than I care to admit and pretty much fell apart by the first 400 meter marker so I decided to just stick with those. I did three 400s in total with times of 1:30, 1:32 and 1:24 (I’m happy about that last one). That’s not bad for a plodder like me who’s done virtually no speed training in the past year and it felt good – really good to push myself. With the race coming up September 11th, I figure once a week interval sessions is a good goal.




9 Comments

5047

Comment by Dianna

Tuesday August 09, 2005 @

Wooow. Smokin’ kick-butt fast!

5049

Comment by Adeel

Tuesday August 09, 2005 @

I’m not sure what the rest was with those intervals, but I think you could run thirty seconds on either side of 21.

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Comment by Mark

Tuesday August 09, 2005 @

i took 3.5 minutes after the mile and 90 seconds (equal to the time running) between the three 400s.

5051

Comment by runr53

Tuesday August 09, 2005 @

If you did your fastest mile time, you should feel like crap and trying to do other intervals is pure folly because intervals aren’t run at 100% effort, consider yourself properly chastised! Run Good!

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Comment by Adeel

Tuesday August 09, 2005 @

Okay, I’m going to revise my prediction. How relaxed were the 400s?

5053

Comment by Mark

Wednesday August 10, 2005 @

pretty relaxed for the first 200 but pretty difficult at the end. held form well though. not sure if that means anything. i’m not in very good shape, Adeel.

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Comment by Adeel

Wednesday August 10, 2005 @

As I’ll personally attest, doing just easy running or steady running will cause your times to balloon atrociuosly. During my summer last year of running easy, my 5k time went from 18:45 to 20:13 in two months…instead of down by about a minute.

Something to bear in mind for the next time you do this, and also as you approach the 5k next month, is to regularly feature strides at some point in your run. Not only will they help improve form and economy, but they will help maintain a lot of the leg speed you’ve lost.

The 6:32 mile is encouraging. Then again, I ran a 5:30 mile indoors at the end of a workout several months ago…and I haven’t come anywhere near that in a race. It’s probably best to set your sights low and go in relaxed.

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Comment by BD

Thursday August 11, 2005 @

Wow, great run, great time. Congratulations!!!

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Comment by jank

Sunday August 14, 2005 @

Smokin’ – even with feeling like crap.

And a good reminder that I need to be pushing it fast some days…

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