I like to do speedwork on Saturday mornings. Instead of repeats or intervals, today I decided to see if I could run a mile at the pace Mcmillan calculated as my one mile speed based on my last 5K. According to the calculator, I should be able to do a 7:26 mile (interestingly, my suggested mile was only one second difference when based on my fastest half marathon).
I don’t have an easily accessible track, so I headed to the flattest part of my neighborhood (still not very flat). On the way, I did a mile at a warm-up pace of 9:45. I picked up the pace and managed to run the mile in 7:27, despite some fairly long gentle inclines! I think I could have pushed a little harder as I wasn’t near puking, but my legs said absolutely not. (I don’t know how you fast girls do that pace for mile after mile!) At the end of the mile, I walked about .2 of a mile and then started jogging. I finished mile 3 in 10:18 and mile 4 in 8:57, for an overall pace of 9:07/mile. The last time I did a mile trial, it took me 7:45, so I’ve knocked a little over fifteen seconds off in the last few months.
After I got home and showered, we headed down to Roosevelt Island for a walk and picnic. Usually there’s not a lot of parking on nice days, so we parked in Rosslyn and walked the rest of the way. While we were walking on the island, Jones and I did some speedwork. I made an interesting discovery – he’s nearly as fast as me! I had to go into an all out sprint to get ahead of him and then I think I only succeeded because I’ve got a bit more stamina (thank you repeats LOL). All in all, we walked/hiked/ran over four miles, which means that Jones should be able to complete the 5K with me at the end of August (we’ll do it at whatever pace he wants, which likely means we’ll alternate sprinting and walking LOL).
Now we are all chilling out at home until Beer Geek and I go out for dinner at Dogfish Head Brewpub.
Nice job on the speedy mile, that's a fantastic improvement! Jones will do great in a 5k too! 😀
WoooHooo – Way to improve on your 1 mile time trial.Kids are fast. They have some secret stash of energy hidden away in their little bodies somewhere. It's so not fair!
Last night was salsa night here in our little town and there was a tent there from the local brew pub, the Ship Inn, and they were serving some of their brew and I ran over to get some and I think I ran a 4 minute mile. Motivation will do that for you.I had the brown ale. It was actually just … meh. I've brewed better ones myself.Congrats to the fast mile, there, speedy!
Sounds like good times to me! I need to do my 1 mile TT soon to see where I stand. I just hate it … because I usually puke or pee on myself. It's very hawt;0
great job! I have got to check out this mcmillan calculator, everyone is talking about it!!
Good work on the mile! You've made some great improvement!
Speedy mile!! Congrats! I love how kids only know "sprint" and "walk". It will be fun to complete a race with Jones, though!
Wow! That's fast! I'm still waiting for my sub-7:30 mile! 🙂 Congrats!
That's a speedy mile! And kids are fast, but usually not for prolonged periods of time or distance.
Hey! Great job on the mile split! I actually went to Roosevelt Island (in search of a loo) on Saturday after my long run for the first time. It's pretty cool! I'm going to have to take the family there.
Great job on the mini time trial. 15 seconds is a lot at such as short distance.
Great job on your mile, that's quite the improvement.I know what you mean about your son, mine is the same way. Makes me really work to catch him!
Great job on your mile, you just keep getting faster and faster!
Your speed improvements continue to amaze me.
You are speedy girl. & way to improve. How freaking cool that your son is running with you. Your dad, you, your son–three generations of runners. Most excellent.