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May 17, 2024

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Location:

South Hill,VA,United States

Member Since:

Oct 23, 1983

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

1 Mile - 4:54 (16 yrs.) - 1986

2 Mile - 10:49 (16 yrs.) - 1986

5K - 16:44 (16 yrs.) - 1986

8K - 30:32 (16 yrs.) - 1986

5K - 19:36 (37 yrs.) - 2008

8K - 33:29 (36 yrs.) - 2006

10K - 42:38 (38 yrs.) - 2008

13.1 - 1:38:53 (38 yrs.) - 2008

26.2 - 3:31:26 (38 yrs.) - 2008

Short-Term Running Goals:

Train consistently and smart. Run some local races and hope to lower PR's every once in awhile.

Long-Term Running Goals:

I would love to see a 5:XX for a mile just one more time. Go under 20 in a 5K. And a sub 40 for a 10K.

Personal:

Born in 1970. Grew up in Richmond, Virginia. Ran high school track and cross country. Also lived in the Outer Banks of North Carolina for a few years. Now living in South Hill, Virginia. Married since 1995 and have two children. Have been a police officer since 1994.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Gel - Fortitude 3 Lifetime Miles: 422.92
Saucony Grid Shadow 11 Lifetime Miles: 357.21
Sat, Mar 01, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.490.000.000.000.006.49

PR - 5K - 20:29 - as an adult / post high school

Earlier today I was bored and messing with the settings on my Garmin. I was looking at the Virtual Partner and the pace/distance workouts. I decided to set it up to run a 5K at 7:00 pace (21:45). I headed to the path around the pond. It is flat and at the bottom of a hill with the trees all around. The landscape would provide a buffer from the strong winds we were having today. After a 1.65 mile warm-up I set the watch for the 3.11 @ 7:00 pace. Also turned on the Virtual Partner guy.

After pushing the start button I took off. Because of the different settings the display was not the same as usual. At .1 it showed the running guy and 65ft. I figured I was already 65ft. behind the pace. Then at .2 it was 172 ft. Falling behind even more. So I sped up. I also changed the display. This screen showed a countdown of my mileage at the top some other numbers at the bottom. I remembered on the first mile I saw a 6:23 once on the bottom screen. At the time I thought, oh great, now I have to speed up to that just to catch the 7:00 guy. Somewhere between 1.5 and 2 miles I saw 6:42. Now I realized this was my current pace..cool! My previous PR was a 20:42(6:39 avg.). Now I was excited. Could I hold pace? Could I set a PR?

So now I was on a mission to set a new PR. I never heard my watch chirp at the mile marks so I had no idea what my splits were, just the average pace. And since I had not used this function before I wondered if it was accurate at recording the average pace while on the go. I knew my 2nd mile was slower than the 1st. I told myself to just maintain and save a little for the last 1.11. The path is .39, so 8 laps is 3.12. With 2 laps to go I picked it up. On the final lap I was dying. I just told myself one more to go and then I could finally stop running.

When I was done I saw where I had beat the Virtual guy by 1:16. I ran this same run a few weeks ago in 21:32. And I thought that was as fast as I could go. I guess I was wrong.

I am still having a problem at knowing my faster paces by feel. I can tell anything from a 7:50 to 8:20, but not when running faster. I mean how do I think I am running slower than 7:00 when I was actually running 6:29? I need to figure out a way to learn how to "feel" these faster paces.

So here's the final results:

3.11 - 6:29.72, 6:40.66, 6:36.59, 42:24 - 20:29.21 - 6:35 avg.

warm-up - 1.65 - 13:54

cool down - 1.73 - 14:25


Weight: 0.00
Comments
From JohnA on Sun, Mar 02, 2008 at 00:17:55

Congrats on a PR. You have been working hard enough that your times should be dropping like the donut in the coffee.

If you are racing in two weeks, you have another week to put a little speed work in to get those legs and body use to going fast!!

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