March 4, 2018
My Ron Becht-coached SVSU Track Night Tuesdays workout plan, and my results and thoughts:
No. 1 January 9, 2018 - Mile time trial, 6:32.02. To Ron next day: Last night I ran 6:32. In nine weeks, the last week, we will run another time trial. I want to run a sub-six minute mile. What's encouraging is that I haven't been running much and am about 10 pounds heavier than my normal racing weight. I think a sub 6 is achievable. ... the 6:32 wasn't an all out effort. I mean, it was just a time trial, I had no expectations, and I just wanted to see if I could get under 7:00 because that was pretty much what I expected ... under 7:00. Not that it was easy. It just wasn't the kind of thing where I crossed the line and had to walk off lactic acid build up.
No. 2 January 16, 2018
Workout: 4-5x200 meters at 48-49 seconds with a 2-minute active recovery between each. Result: 8x200 with 2-minute active recovery between each, 45.2 second average (which is about a 6:02 mile pace).
No. 3 January 23, 2018
Workout: 1x800 meters in 3:05-3:08, 1x600 in 2:20, 1x400 in 94-96 seconds, 1x200 in 45 with 2.5-minute active recovery between each. Optional: 4 x acceleration on the straightaway.
Result: 1x800 @ 3:05.8; 1x600 @ 2:22.5; 1x400 @ 91.4; 1x200 @ 43.1 with 2.5-minute recovery between each.
No. 4 January 30, 2018
Workout: 10-12x150 meter accelerations with gradual increase in speed reaching peak speed over last 50 meters, with 1.5/2-minute active recovery between each.
Result: 11x150 meters @ 6-minute mile pace or slightly less for the first 100 meters, and 5:30 mile pace for the last 50 meters; 73 second recovery between each.
No. 5 February 6, 2018
Workout: 6-8x400 at 90-93 with 2.5 minutes active recovery between each.
Result: 6x400 meters, 89.8, 92.2, 90.5, 92.5, 90.5, 91.1; 2.5 minute recovery between each.
No. 6 February 13, 2018
Workout: time trial over 3/4 miles at 6-minute pace or under; clear head and strong, confident effort. Don't sweat the small stuff ... when it gets tuff you get tuffer."
Result: 3/4 mile time trial, 4:27.25, at the 800 meter mark, I was 2:59.93. My last 1/4 mile was in 87.3. Notes: I was paced by Bob Miller, went through the four 300s as follows: 1:06.26, 1:08.67, 1:07.31, and 1:05.01. It felt great ... a great hard effort.
No. 7 February 20, 2018
Workout: intervals under 6-minute mile pace as follows: 3x400 at 86-88 seconds, 4x200 at 42-43 seconds.
Result: 3x400 @ 83.9, 87.6, 86.3; 4x200 @ 41.6, 41.1, 41.8. 41; 1:50-2:00 rest recovery between each.
No. 8 February 27, 2018
Workout: 1 mile on track, striding strong straightaways jogging curve, 3 minutes rest, repeat.
Result: 2x1 mile striders, fast on the straights, easy on the curves; 3:00 recovery jog. I had a pretty good idea that the straights pace in the first mile was around 6:00, second mile around 5:35-40.
No. 9 March 6, 2018
Workout: Warm up, 5x200, jog 100, stride out 100, 2 1/2 active rest (200’s @ sub-6 pace, 42-43 seconds).
Result:
42.02/19.70 mile pace: 5:36/5:15
42.89/19.95 mile pace: 5:43/5:19.2
42.08/19.99 mile pace: 5:36.6/5:19.8
42.63/19.47 mile pace: 5:41/5:11.5
41.36/20.23 mile pace: 5:30.9/5:23.7
xxxxx/18.78 mile pace: xxxxx/5:00.5
Note: I did an extra 100 because I got confused about my fifth 100, thinking it was a 200, and ran it a little slow.
No. 10 March 13, 2018
Goal: One mile under 6:00.
Result:
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