There is no better way to know your true fitness, that to do a race effort.
Great work for everyone on the Mile time trial. Here are the results.
| Lap 1 | Lap 2 | Lap 3 | Finish | |
| Ryan | 1:25 | 2:53 | 4:15 | 5:31 |
| Chris | 1:28 | 2:56 | 4:20 | 5:34 |
| Rob | 1:26 | 2:54 | 4:20 | 5:38 |
| Tom | 1:29 | 2:56 | 4:20 | 5:41 |
| Lee | 1:27 | 2:53 | 4:27 | 5:55 |
| Dave | 1:29 | 2:58 | 4:34 | 6:09 |
| Paul | 1:32 | 3:08 | 4:45 | 6:19 |
| Katherine | 1:35 | 3:12 | 4:47 | 6:22 |
| Ginny | 1:37 | 3:20 | 5:05 | 6:50 |
And here are the individual lap split times. This is a good way to know where you need to focus attention, or alter strategy.
| Lap 1 | Lap 2 | Lap 3 | Lap 4 | |
| Ryan | 1:25 | 1:28 | 1:22 | 1:16 |
| Chris | 1:28 | 1:28 | 1:24 | 1:14 |
| Rob | 1:26 | 1:28 | 1:26 | 1:18 |
| Tom | 1:29 | 1:27 | 1:24 | 1:21 |
| Lee | 1:27 | 1:26 | 1:34 | 1:28 |
| Dave | 1:29 | 1:29 | 1:36 | 1:35 |
| Paul | 1:32 | 1:36 | 1:37 | 1:34 |
| Katherine | 1:35 | 1:37 | 1:35 | 1:35 |
| Ginny | 1:37 | 1:43 | 1:45 | 1:45 |
Ryan, Chris and Rob could probably pick an overall faster pace, as they clearly had a lot left.
Tom was the only person to run negative splits every lap, so he clearly can run much faster than this.
Lee’s splits were pretty even with the exception of the 3rd lap, so he needs to focus extra hard on the 3rd lap.
Dave started at the suggested pace, but then faded in the 2nd half. We probably need to start him a bit slower, like 1:31-1:32.
Paul needs to stay more controlled on the first lap, other than that his pace was pretty consistent.
Katherine had the most consistent laps of anyone I’ve seen do a mile for the first time. A total of only 2 seconds difference over 4 laps! I think she could probably ratchet the pace down a few seconds a lap, and get under 6:20.
Ginny like Paul went out too fast, but then stayed pretty consistent. If she can reign herself in by about 5 seconds on the first lap, she could probably shave 5-10 seconds off her time.
Now that you’re all milers here is how the pro’s do it. The 1500 meter USA Women’s final from 2011 with one of my favorite runners Morgan Uceny (who btw lives in Boston now)