Have a mile race on Saturday: ...

Support | Event Directors & Organizers

Search Cool Running Community

Browse Cool Running

CoolRunning.com > Cool Running Community > The Track >

Up to Threads in The Track

15 Replies Last post: May 3, 2003 7:33 PM by Guest 1 2 Previous Next

Mackdaddy045

72 posts since
Feb 23, 2003

Apr 28, 2003 6:16 PM

Have a mile race on Saturday:

I am running an Invitational Mile this saturday and am looking to run 4:45 or better. I was thinking of doing 71, 71, 71 and then try to pull out a 68 or 69 on the last quarter. When I asked my coach what I should do, He thought 70, 74, 70 and then push, his main reason for th first Quarter is to maintain contact and I am assuming the second is to be a bit of a recovery . I will most likely be the slowest runner in the field and I am prone to lactic build up rather quickly .I am looking for some input, My fastest mile is 4:49 and 800m is 2:12.

Thanks Mike.

Wile E

324 posts since
Jul 25, 2000

1. Apr 28, 2003 7:14 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

I like your plan better, but alot will depend on how the race unfolds, what the competition is like and whether you are running to win.

Good Luck!

Richard21142

774 posts since
Dec 14, 2007

2. Apr 28, 2003 7:42 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

The 3rd lap is the toughest one in the mile. I would suggest 71, 71, 72 and whatever you had do in the last quarter. That extra second slower in the 3rd lap could pay off in the last quarter if you have to push too hard to hit a 71.

Mackdaddy045

72 posts since
Feb 23, 2003

3. Apr 29, 2003 5:54 AM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Thank you for the input Wile E and Richard. I will stick to my plan and if I am a bit tired durring the race the 72 in the 3rd quarter sound like a good idea.

------------------
Run hard, run long, run strong.

coacht017

152 posts since
Dec 14, 2007

4. Apr 29, 2003 10:27 AM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Since you will be the slowest runner in the field why not just try to run a race and beat someone letting the time take care of itself? There are runners and there are racers. Be a racer.

Wile E

324 posts since
Jul 25, 2000

5. Apr 29, 2003 11:25 AM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

err...oops...sorry Mack..I obviously read-over the part where you said you would likely be the slowest in the field. That said, I agree with coacht. Stay in contact without going crazy (under 70) for a first lap, then hang onto someone and let it unfold on its own.

Mackdaddy045

72 posts since
Feb 23, 2003

6. Apr 29, 2003 9:16 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

coachT I like your response the best, I am just trying to prepare my self mentally. I usually get caught up once the race starts and any planning goes out the window, I just don't want to die on the last lap.

------------------
Run hard, run long, run strong.

jfois

25 posts since
Apr 2, 2003

7. Apr 29, 2003 11:37 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Yo Mack,

Here's what I did in high school, I ran in the back of the pack, but still kept in contact with the leader of the race. Ironically, the leader did what your coach explained to you, but I was off pace because I was behind for most of the race. As the race progressed, I moved up by the third lap, I kicked and beat everyone. My time was 4:46. I think my laps were 72, 72, 72, and 70. It is more than possible you could run the time you post, but it matters if you are capable of running this time from doing the right training. Good luck!

Guest

8. Apr 30, 2003 12:10 AM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Agree with all the excellent replys posted so far. Given that you know that you are the slowest runner in the field, just make sure that you stay on the heels of the pack in the first lap and even try to get covered up, that is provided they don't go crazy early.
And don't sell yourself short Mike, you might not be the slowest runner in the race.
Good luck for saturday.
Mick

coacht017

152 posts since
Dec 14, 2007

9. Apr 30, 2003 12:53 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Mackdaddy, I hope you will give us a blow by blow race report after this upcoming mile.
Good luck

AndyHass

1,385 posts since
Dec 14, 2007

10. Apr 30, 2003 3:29 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

It depends...which is more important, beating someone in the race or making sure you hit that 4:45 time? If you really need to not be last, then it is important you stay close enough to someone to draft and not get stuck way back on your own, even if the pack goes out very fast. However, if running a 4-second PR will make you happy even if you are last, then even splits with a kick at the end is best, especially if you are prone to acid buildup. If you go out fast, the race is far too short to be able to recover. THis is because at mile speed you will NOT clear lactic acid by slowing down just a couple seconds as you are still producing it until you slow below 10K pace!
If the pack goes out fast and you stick, you run the risk of totally blowing up and running a slow time. My best advice would be to try and stick with the back of the pack, but don't let them pull you out in a 69 or something. If they sprint off the line, let them go for 200 yds and then start reeling them back in, staying close enough to be mentally "in" the race.

Mackdaddy045

72 posts since
Feb 23, 2003

11. Apr 30, 2003 8:54 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

OK to give you all an example of the competition the top two runners in the race are George Milic 7 time 1500m meter champ from Serbia sub 4 miler , Next is Eliud Nyuby 1:49 800m , and has run 4:02 this year from Kenya. Plus a couple of other runners from my club (Westchester Track Club) and some from other NY clubs. I had a very good track workout last night and all indications are that I should run at least a 4:45. I will post a report after the race thanks for the advice and support.For a little insight My first mile on a track was two years ago I ran 5:12 indoors. and I am 38 years old . My goal is to get under 4:30 by the time I hit 40 and try to be one of the top Masters Milers in the Country.

------------------
Run hard, run long, run strong.

Wile E

324 posts since
Jul 25, 2000

12. May 1, 2003 9:32 AM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Well at least you know even if those guys are on 4 min. pace, you still won't get lapped

Good luck Mack and I hope when you join the ranks and hit your goal, I won't be far behind you

Guest

13. May 2, 2003 6:07 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

Yes, I would expect to run closer to 4:40 off your 4x2K workouts. (And if your 4 x mile @ 5:02 are accurately measured, I would expect to be closer to 4:35.) So I like your plan of going out at around 71, with a focus on staying calm breathing easily. Steady through the third lap. Then you should feel fresh for a good long kick. Watch out George Milic. Good luck!

Look forward to seeing you and Wile E on the Masters circuit in a couple of years.

Wile E

324 posts since
Jul 25, 2000

14. May 2, 2003 6:33 PM

in response to: Mackdaddy045

Re: Have a mile race on Saturday:

silverda..... I was going to say the same thing about Macks mile intervals and 4:45 being conservative.

...and I'm already there... I will be 41 in a few weeks

Go to original post 1 2 Previous Next

Go to original post

Apr 28, 2003 6:16 PM

Have a mile race on Saturday:

Actions

More Like This

New Runners

Training

Competition

Age Groups

Fitness

The Lighter Side

Feedback

Related Links