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Monday, August 27, 2007

800 and 400 PRs at COD's track

1700 wu
800 - 3:07
1000 recovery
400 - 1:24
1700 warm down

total: 3.5 miles

78°F
Clear
Wind: SE at 10 mph
Humidity: 58
course: COD track

I didn't have a lot of time, hence the short workout. Nothing much, just a hard 800 and 400. The victory in each is that both were faster than my best in either prior. I need the speed at the shorter distances if I expect the speed at the 5K level.

With the 800, my first 400 was at 1:35, then the next at 1:32. I think, with others, I can go faster, but it was a tough run. My first 200 was in :49, so I had to pick it up. I'm not sure how steady my pace was after that, but the math suggests I held to :46 per 200 thereafter, or what could have been a 3:04 of I started stronger. With more experienced runners, ones who sense pace better, dropping five seconds is plausible.

It would be nice to break :75 and 3:00 by the end of the summer. 3:00 seems more likely.

PRs are still coming somewhat easily. That's a good sign that my progress is still moving forward. As I see it, a PR at any distance will reverb into the 5K area eventually. I need speed, endurance, confidence, aggressiveness -- just about everything needs improvement. I have not, even in the shortest of runs, found the next gear.

How much can I read into a slightly faster 800 - how does it translate into a 5K? I have no idea. If my very rough figuring (based on only relative comparisons of my 22:21 and 3:13) has any merit, I think I could run somewhere between a 21:18 and 21:39 today. That leaves 1:39 still to drop, presuming I actually got the job done. If I have hidden in me a 3:00 800, maybe, then, I could run a 20:50. All wild speculation.

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