In 2013, I plan to focus on the mile/1500m distance in preparation for the USATF Master's Track and Field Championships which will be held on July 11-14 about 7-8 miles from my house.
Back in the day, I was a fairly successful 1600m runner. (Bring back the mile
.) The big difference between then and now is that then I could run a decent quarter mile. In more recent years, I have not focused much on that kind of speed and I feel like I need to recover some of that to be as successful as I would like. To that end, I've begun incorporating some faster, shorter speed sessions into my routine. I already feel a little faster, though I have not measured my speed since I ran a 400m time trial last month shortly after I started this regimen. That was interesting. I felt good through about 250m -- going through 200m in around 31-32 -- and then I tied up suddenly in the middle of the curve. I struggled through the last 150m to finish in 68. Last night, I did a workout of 3x8x30s with 30s recovery and 120s between sets. I am much more comfortable running fast than I was when I started. I've also been doing some Speed Development workouts that I found in an article by Jay Johnson once per week and some form drills. Though this week, I skipped Jay's workout and did short hill sprints instead. I will probably do that the remainder of the month since I am taking Monday's off and that was my day for going to the track.
I plan to get into a couple of indoor meets this winter. I am somewhat nervous about the first one. It is a local college meet. But, I figure I have nothing to lose and a lot to gain. Another guy in my age group regularly runs track and has been in the middle of the pack in his heats at the college meets. I think that I should be in there somewhere, but I need to get back to the track between now and then for some timed workouts that should give me some confidence. Right now, my last timed workout was the 68s quarter that ended in a crash. That did not do much for my confidence. Although at the time, I felt that it was not bad for a starting point.
My high level plan for the year is to focus on speed through February or March. That should get me past the indoor meets. Then, I might take it easy for a week or two before turning the focus to longer reps with maybe one faster session each week. In June, I will come back to the faster stuff and start sharpening for the July meet.
I think that 2013 will be a fun running year for me. I am also curious to see how mile training might affect my 5K times.
Anyway, please share any thoughts or ideas you might have. I know that generally I would be working on my base at this time, but I feel like my speed is such a weak link for this event that I needed to get an early start to recover as much speed as I can.