Ladies,
For those that were there, today's track workout might have been the easiest you've ever done with me. But... you also ran your fastest. Look at these numbers:
For those that were there, today's track workout might have been the easiest you've ever done with me. But... you also ran your fastest. Look at these numbers:
| Athlete | 1 | 2 | 3 | 4 | 5 | 6 | Total | Avg |
| Carrie | 1:26:00 | 1:29:00 | 1:27:00 | 1:26:00 | 1:22:00 | 1:20:00 | 8:30:00 | 1:25:00 |
| Danielle | 1:28:00 | 1:30:00 | 1:29:00 | 1:27:00 | 1:22:00 | 1:22:00 | 8:38:00 | 1:26:20 |
| Alli | 1:28:00 | 1:30:00 | 1:29:00 | 1:27:00 | 1:22:00 | 1:22:00 | 8:38:00 | 1:26:20 |
| Madison | 1:35:00 | 1:29:00 | 1:21:00 | 1:25:00 | 1:27:00 | 1:29:00 | 8:46:00 | 1:27:40 |
| Morgan | 1:32:00 | 1:36:00 | 1:36:00 | 1:36:00 | 1:33:00 | 1:40:00 | 9:33:00 | 1:35:30 |
| Chloe | 1:33:00 | 1:34:00 | 1:30:00 | 1:27:00 | 1:22:00 | 1:22:00 | 8:48:00 | 1:28:00 |
| Katlyn | 1:36:00 | 1:36:00 | 1:34:00 | 1:32:00 | 1:33:00 | 1:30:00 | 9:21:00 | 1:33:30 |
and
| Athlete | Pace | 5k |
| Carrie | 5:40:00 | 17:34:00 |
| Danielle | 5:45:20 | 17:50:32 |
| Alli | 5:45:20 | 17:50:32 |
| Madison | 5:50:40 | 18:07:04 |
| Morgan | 6:22:00 | 19:44:12 |
| Chloe | 5:52:00 | 18:11:12 |
| Katlyn | 6:14:00 | 19:19:24 |
Now let's be real - you aren't going to run this fast next week. This type of workout doesn't give you a reliable straight out prediction, especially not the way we did it. What it does do is give you a chance to run at higher speed, and feel relatively comfortable doing it. To do the 5k, you'd need to do 12 of these - in a row.
So what could you make out of it? Well, how comfortable were you at this pace? Were you in control, or pressing the edge? Most of you look like you were under control. You can tell because of the last quarter or two. Most of you got faster in the end - a bunch faster. That was a kick, and that means you had to be holding something back to have one.
Starting with the assumption that the effort was appropriate, we then go to the interpretation. My guess is you would be approximately 2-3 minutes slower than the effort tonight, depending on your motivation and/or terrain. That's about 10-15 seconds per quarter slower, or 40 seconds to a minute per mile slower. Let's focus on that per quarter speed though, because in relation to tonight's workout, it makes the most sense.
Think about this... if you were totally in control in the 1:25 average range, you should be really comfortable in the 1:40 range. That's 6:40 per mile, or 20:34 5k. Hmmm... that would give us three girls under 21:00, two girls just over 21:00, and a couple around 23:00. I would cash that check today if someone would write it!
Get your mind around this; you can run comfortably at speed, but you have to have some control. Do NOT go out full-bore this coming Tuesday, because you'll be toast. Carrie, you might still chase the Salem girls, and maybe not. I want to think about this one. Why? What if the Salem girls go out and throw themselves at the Bloomington South team? That would be a disaster for them, and I'm not sure I want us throwing our races away with them.
I think the better way is to keep them in sight, then reel them in. If you feel the opportunity about midway to take over, then by all means, do so. However, your best race pace is a slim target, and you have to leave a little something until the second half of the race. You will have to be aggressive, but don't cross the line. First mile, 6:20-6:30.
Same goes for Danielle and Alli. Pick your Salem targets, keep them close, then close out the deal in the second half. You have to be tough enough to do it. And remember you three, you're running like you have to make the top-10 unattached. There can be no assumptions about getting out of Sectional. First mile, 6:25-6:35.
Chloe, this is a big moment for you. Do you realize that you've moved into the top 5 by time? That track workout today was super, and you know this isn't the first time you've looked great in the speed workouts. It seems like a long time to hurt, but it really isn't. Focus on the moment, focus on your form, and if it helps, get mad. Imagine they are hurting puppies up there and you have to stop them. No - they're making kitty sandwiches. That ought to do it. First mile, 7:10-7:15.
Madison, confidence. You've been trying to hang with Alli and Danielle... let them slip slightly in the first mile, then try to bring it back. For you, I think this is a better strategy. Don't blow yourself out the first mile, and be ready to bring it back hard. If you do catch someone, don't linger; get around them and look for the next girl. Work your way through the group steadily. Let every pass give you energy! First mile, 6:50.
Morgan, you are looking better every day. Don't be afraid to press. You're tough. Push as hard as you can starting at mile 2. You are going to PR, it's only a matter of how much. First mile, 7:10-7:15.
Katlyn, this is the biggest meet you've run yet in terms of importance. Be cautious, because the talent will overwhelm you in the way they take off at the start. You'll be just as amazed at the number of girls you pass as the race goes on. 7:20 first mile at the fastest, and I think you're golden. First mile, 7:20-7:30.
Tomorrow is a 3-4 miler. It will be quick!
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