Ladies,
Admit it. When you heard the numbers I threw at each of you tonight, inwardly you trembled. Forget the inwardly part; many of you visibly shuddered, and through wavering lips relayed your doubts of my sanity. "This is so much faster than last week!", or "What makes you think we can do THIS?!" Well, what happened?
You beat them. Every one of them, smashed. Every one of you bettered the goals I set. The goals you thought impossible. Huh. So you guys can do the impossible, eh? ;)
Let's look at the breakdown:
Notice the goal pace, then compare it to the final pace. Danielle, Carrie, Shelby - 3:05. Keeley - 3:17. Locki, Chloe - 3:24. Diana - 3:48.
Now wrap your minds around these numbers:
What's my logic? First, let's take for granted you probably can't run the 5k time represented by the pace you ran today. You had a rest between the 800s, blah blah blah. Okay, fine, but could you run, say, 30 seconds per mile slower? Hmm. That's adding 15 seconds to each 800 you did today. I bet you can all agree with me that, compared to today, that would be a walk in the park. Once you understand this, you know you can run the adjusted paces above, and therefore can run the predicted times as well. Honestly, if you believe it's possible, you'll do it. Don't accept anything less. On a flat course, these times should be easily attainable.
Speaking of results, I have the Crawford County Invite numbers in my hand. What were our results? Hmm, let me see... yes... mmyes... I see... (paper shuffling) oh!
We were 2nd! We beat Salem (though some of their runners may have been gone), and we definitely achieved one goal in that Carrie, Danielle, and Shelby all beat one of the faster Salem girls. That's major! All three of you beat their #3 runner. Their #2 wasn't in the race (as far as I can tell), but in the end it wouldn't have mattered that much.
Okay... so moving ahead to tomorrow, we have the tempo run. Here's my challenge - run within 10 seconds per mile of the pace you see above. Start there, end there. It's going to be cool out. You have the weather on your side, and to be honest, I think momentum. Believe it's possible, and you'll do it.
Admit it. When you heard the numbers I threw at each of you tonight, inwardly you trembled. Forget the inwardly part; many of you visibly shuddered, and through wavering lips relayed your doubts of my sanity. "This is so much faster than last week!", or "What makes you think we can do THIS?!" Well, what happened?
You beat them. Every one of them, smashed. Every one of you bettered the goals I set. The goals you thought impossible. Huh. So you guys can do the impossible, eh? ;)
Let's look at the breakdown:
| Runner | Goal | 1 | 2 | 3 | 4 | 5 | 6 | Total | Pace |
| Danielle | 3:06:00 | 3:07:00 | 3:06:00 | 3:05:00 | 3:05:00 | 3:05:00 | 3:02:00 | 18:30:00 | 6:10:00 |
| Carrie | 3:06:00 | 3:07:00 | 3:06:00 | 3:05:00 | 3:05:00 | 3:05:00 | 3:00:00 | 18:28:00 | 6:09:20 |
| Shelby | 3:06:00 | 3:07:00 | 3:06:00 | 3:05:00 | 3:05:00 | 12:23:00 | 6:11:30 | ||
| Keeley | 3:20:00 | 3:19:00 | 3:14:00 | 3:21:00 | 3:07:00 | 3:24:00 | 16:25:00 | 6:34:00 | |
| Locki | 3:35:00 | 3:21:00 | 3:20:00 | 3:24:00 | 3:31:00 | 13:36:00 | 6:48:00 | ||
| Chloe | 3:35:00 | 3:21:00 | 3:20:00 | 3:24:00 | 3:31:00 | 13:36:00 | 6:48:00 | ||
| Diana | 4:10:00 | 3:29:00 | 3:35:00 | 3:53:00 | 4:00:00 | 4:04:00 | 19:01:00 | 7:36:24 |
Notice the goal pace, then compare it to the final pace. Danielle, Carrie, Shelby - 3:05. Keeley - 3:17. Locki, Chloe - 3:24. Diana - 3:48.
Now wrap your minds around these numbers:
| Today's 5k Pace | Adj Pace | Predicted 5k | |||
| Danielle | 19:07:00 | 6:40:00 | 20:40:00 | ||
| Carrie | 19:04:56 | 6:40:00 | 20:40:00 | ||
| Shelby | 19:11:39 | 6:41:00 | 20:43:06 | ||
| Keeley | 20:21:24 | 7:04:00 | 21:54:24 | ||
| Locki | 21:04:48 | 7:18:00 | 22:37:48 | ||
| Chloe | 21:04:48 | 7:18:00 | 22:37:48 | ||
| Diana | 23:34:50 | 7:36:00 | 23:33:36 |
What's my logic? First, let's take for granted you probably can't run the 5k time represented by the pace you ran today. You had a rest between the 800s, blah blah blah. Okay, fine, but could you run, say, 30 seconds per mile slower? Hmm. That's adding 15 seconds to each 800 you did today. I bet you can all agree with me that, compared to today, that would be a walk in the park. Once you understand this, you know you can run the adjusted paces above, and therefore can run the predicted times as well. Honestly, if you believe it's possible, you'll do it. Don't accept anything less. On a flat course, these times should be easily attainable.
Speaking of results, I have the Crawford County Invite numbers in my hand. What were our results? Hmm, let me see... yes... mmyes... I see... (paper shuffling) oh!
We were 2nd! We beat Salem (though some of their runners may have been gone), and we definitely achieved one goal in that Carrie, Danielle, and Shelby all beat one of the faster Salem girls. That's major! All three of you beat their #3 runner. Their #2 wasn't in the race (as far as I can tell), but in the end it wouldn't have mattered that much.
Okay... so moving ahead to tomorrow, we have the tempo run. Here's my challenge - run within 10 seconds per mile of the pace you see above. Start there, end there. It's going to be cool out. You have the weather on your side, and to be honest, I think momentum. Believe it's possible, and you'll do it.
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