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Location:

St. Petersburg,FL,

Member Since:

Dec 30, 2014

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k - 3/8/14 - Armadillo Run - 15:58
10k - 2/7/15 - BDR, Safety Harbor - 33:17
15k - 2/21/15 - Gasparilla - 51:05
1/2 - 12/14/14 - Holiday Halfathon - 1:13:31
Marathon - 10/04/15 - Twin Cities - 2:38:46

Short-Term Running Goals:

2016 Races

Clearwater Halfathon - Jan 11
Donna Hicken Marathon - Feb 14
Gasparilla 15k - Feb 20
Florida Beach Halfathon - Mar 6
??? Chicago Marathon ???

Long-Term Running Goals:

Find balance. Run with my girls. Break 15 in the 5k.

Personal:

Born in 1973 in Southern California.

Ran in high school for Arcadia. They have a famous cross-country team now. In my day, we were famous for dodging our coach during runs.

Over the next 15 years I ran very little, but life was awesome. I lived mostly in Northern California, where I met my wife. We moved back to her native state of Florida in 2005, where I gradually started running more seriously.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Mon, Feb 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

AM: 8 miles.

PM: 6 miles at lunch with Quint.

Shifting gears. With the 10k and 15k in the rearview mirror, my training for the next 6 weeks is focused on a mile road race and track 5000.

Main St. Mile - 4 weeks away: I ran this last year in 4:45, which I didn't feel was a good performance. This year, I'm planning to focus on mile training for the next 3 weeks and do my best to get under 4:35.

Florida Beach Halfathon - Day after Main St. Mile. The reason this race is on my calendar is that it's last in a series I started last fall. There is some decent money for top 5 finishers. I currently hold the #2 spot. I'm hoping just to hold my place in the standings. Not a goal race.

~~Carlsbad 5000~~ - I really wanted to run this, but some of my relatives are out of town that weekend, so I had to reschedule my trip to CA.

Ryan McCall Open Track Meet (5000 meters) - 7 weeks out. I really want to run a 5k before the heat sets in, and this is probably a little late, but it's the best thing for my schedule.

I have a reasonable sense for 5k - marathon training, but much less experience training specifically for the mile. I'm always open to suggestions/criticism/random ideas - I would really love to hear about any workouts that have really helped runners in the late stages of gearing up to run a mile.

Comments

From Mike on Mon, Feb 23, 2015 at 18:57:08 from 168.213.7.118

Saw this and asked my school's track coach what he knew, but didn't really hear anything appropriate for mile-specific. I'll keep asking around.

From Jake K on Tue, Feb 24, 2015 at 08:58:52 from 159.212.71.69

About 3 years ago I played around and ran a road mile in the midst of a couple other races. I was able to essentially be in 5K-HM PR level shape and still run a decent mile by tacking on some fast 200s/400s to the end of workouts (with more recovery than usual)... or doing something like a morning tempo run, and then afternoon track reps (probably not a great idea in Florida!). It wasn't real mile-specific, but I was able to run pretty well and not sacrifice anything from my (more important) 10K/HM races.

From Jason D on Tue, Feb 24, 2015 at 09:15:09 from 68.80.27.222

My only experience wasn't fast and I didn't train for it specifically, but Jake has a good point especially since you only have a couple weeks (how long should a mile buildup be?).

The idea of mixing in short reps at the end of the workout makes sense. I did a bit of short intervals sandwiched between tempo miles (1 mile tempo, 4 x 400 HARD, 2 mile tempo, 4 x 400 HARD, but these were workouts others were doing). Basically I learned I could run at mile pace when I didn't think I could.

There are some former strong 1500 meter runners on the blog but I am not sure you want to get into anything like that.

From Drew on Tue, Feb 24, 2015 at 11:08:38 from 24.92.19.68

Thanks guys! Mike- if I see you tonight I'll sign you up for some fast 200s...

Jake/Jason- it sounds like you got my intent even though I didn't really get into details - obviously three weeks is not a serious training block - I'm trying at best to take my 10k/15k fitness and parlay it into whatever I can currently do for a mile.

I was thinking of attempting 8x400 with 1 min rest on the road on Friday, but after reading Jake's comment, I might be better increasing the rest. Not like I could probably hit that right now anyway. :)

From Bret on Wed, Feb 25, 2015 at 08:04:32 from 99.1.220.106

You need to bend Richie's ear. sub 4:05 miler in college ought to have a few ideas.

From Drew on Wed, Feb 25, 2015 at 08:08:55 from 24.73.66.122

We've had conversations - seems to boil down to a lot of 200s, 300s and 400s.

My dream is to get Richie out on a track screaming at me as I try to complete one of those workouts. Man he's good at that.

From Bret on Wed, Feb 25, 2015 at 08:14:46 from 99.1.220.106

That's the ticket. I have in fact had him do that with me. He's the best!

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