Mile time trial results

5 Runners took up the mile challenge.  Here are the results:

Lap 1 Lap 2 Lap 3 Lap 4 Finish VDOT
Ed 1:23 1:25 1:24 1:26 5:38 52
Katherine 1:26 1:31 1:32 1:33 6:02 48
Dave 1:32 1:39 1:43 1:42 6:36 43
Andy 1:36 1:40 1:49 1:41 6:46 43
Ginny 1:44 1:48 1:47 1:43 7:02 40

Additionally Three others took up time trials on their own. And the associated VDOT values associated with the performances.

Mike S. 5:42  51

Chris H 5:38 52

Erica 21:36 5k at Lake Q 45


Ed, had some nice even splits and looked well…like Ed… relaxed strong and focused.  We’re so used to watching Ed run well, we just kind of expect it.

Katherine improved her mile time from 6:17 last year to 6:02, which is a huge improvement, steady training and regular speed work has clearly shown dividends.  I have no doubt with a lack of obstacles on the track and maybe a competitor or two she’d break 6 min.  Apart from the first somewhat fast lap, very even splits.

Dave was shooting for 6:15 pace, but after the first lap was never really on pace.  I think Dave has lost some fitness due to ankle issues and an overall lower volume of training these last few months.  I have no doubt that his endurance will improve quickly when he refocuses on adding more miles.

Andy had the most trying of time trials.  I gave him an ambitious 6:30-6:35 pace and he went out right on target.  You’ll notice lap 3 is significantly slower, this is due to Andy being collided with by a boy playing football on the track, despite being spoken to exactly one lap previously.  Despite this Andy soldiered on and finished strong,  I’m going to deduct 9 seconds for the collision and recovery and call this a 6:37.

Ginny was shooting for 7 min and did exactly that. Similar to Katherine, those 2 seconds would easily be recovered without the obstacle course like atmosphere at Pine banks.

Excellent job by all.  What is running if we don’t occasionally test our limits?

After last nights debacle, I’m about ready to move the workouts to a different track.  It troubles me deeply that the Melrose track is no longer usable for the sport of Track and Field, the incident last night was entirely predicable and preventable and rather than continue to hope that people will get it, after being spoken to multiple times, I’ve given up.  I don’t want my athletes to get a stupid injury, and I’m sick of trying to educate people on good track etiquette.

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