Pacing a 1 miler

gilliatt

That's right, I got an entry into the Grand Blue Mile next Tuesday.  Looking for some tips on how you guys think it should be executed.  I really have no idea how fast I can run a mile in. 

mattsull

Same as your 5k plan. Go out too hard and hold on.

filarl

actually, a mile when raced should really truly hurt the last 400m, breathing heavily through your mouth (in and out), this qualifies as Z6 - i.e. WAY WAY WAY FASTER than 5k pace. a completely different kind of suffering vs long endurance events.
I love racing the mile when in shape for it but that'd be many years ago for me:-(

If your vDot is 60, then you should shoot for sub 5 if my memory is correct. Shoot for even splits though, so 75's if marked by quarters, and watch out for the people who sprint all out in the beginning to get a good spot, it's better to settle in behind the lead pack and draft the first 2 laps or 800m. Even if it's not too windy or indoor, drafting in middle distance running races makes a big difference. But the early going - maybe first 800m if you're seeded correctly and hanging in the back of a pack, will feel a little too easy if you hold an even pace. Also, if it's on a track, try not to get forced too far to the outside, that'll force you to run quite a bit extra.
As an endurance athlete you're going to want to kick at 400m to go (or even earlier maybe at 600m to go if it's a tactical race and you want to place well) vs true middle distance runners who'll wait a little longer and then just turbo charge that last 100. Very unlikely that you've got that gear right now with this kind of training. If on a track, I suggest that you make your move to up the pace (if in a group) coming off a turn, so you can go a little wide, ATTACK the straight with a surge to get ahead of the pack, then cut in to the inside lane going into the next turn and settle into your new pace. Oh and be careful, track runners can be much more physically aggressive than LD/endurance types.

Best of luck and please let me know how it goes, I used to be a track runner in another life! Sub 5 is a big deal so I hope you do it!

gilliatt

@Linda thanks for the advice, it is a point to point race in downtown Des Moines 1,600 ran it last year. Tough to say who will show up, I definitely want to beat former Atlanta Falcon Tim Dwight should he race.

Paul Hough

You'll pay big if you go out too hard in the first quarter. You need to go out STRONG, but not over your head so you have enough in the tank to be ABLE to suffer at the end as Linda notes. As you are dying in the last 220 you need to be thinking about lifting the knees and pumping the arms to maintain speed and form. Test your ability before the race by doing some mile simulation workouts as: 440 at mile pace (220 jog); 660 at mile pace (220 jog); 440 at mile pace (220) jog; then 220 sprint. Add up the 4 legs to get your mile simulation. The race effort should help bridge those rest gaps. If you can do this workout twice before the race, it will help you get a feel for the appropriate pace.

Many, many moons ago, I ran a 4:09 in the State Street Mile, in Santa Barbara, California. It was a straight shot DOWNHILL into downtown and worth about 7-10 seconds. They had accutrack timing at each quarter. It was one of the most fun races I ever did although it hurt like hell towards the end.

Spokane_Al

If, at the end of your run you don't see those spots that John L. Parker, Jr. so vividly described in his seminal book, Once a Runner, you did not go hard enough.

tuckerm

Crush Tim Dwight! Good chance I will be hanging out with him @ CDA.

gilliatt

@Al, I like it
@Tucker if I don't see spots maybe I can pay Tim Dwight to do this to me as punishment
http://www.youtube.com/watch?v=bEESQi4krZI&feature=related

tuckerm

How did he hold onto that ball?