
July 4, 2017 (Morning)
Exercise Type: Run
Comments:
4 on the 4th race plan
Ok I think you are at a place where you are getting fitter by the week! Between your speed sessions on Thursdays, your hard efforts on Saturday mornings and your long runs, I think you can go out close to 7:15 and 7:30 pace and feel pretty comfortable with room to grow.
If it was not the Florida summer, I would have a much different race plan, ;) but I would say let's try to keep the first two miles as comfortable as possible. Many people will go out way too fast, so when it comes to mile 3, I want you to really increase effort and focus on passing people one at a time. At this point your pace may get faster but be aware This race has some hills so every mile will be different. The last mike has a large up hilll at the end. So keep that in mind when heading into mile 4.
But really this is a fantastic opportunity to run much faster than HM Pace and maybe even faster then some of your Clermont 5ks, so let's do that without worrying about too much else. I think you can really do some damage in this race to many of the Ocala Guys, HOWEVER, let's keep in mind, This is just a stepping stone to the next Half, so work hard but have fun.
How's that for a coaching speel?;)
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good.. splits for 4 Miler 7:07, 7:23, 7:59, 7:35. Felt ok..did not push too hard due to heat.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
4.0 Miles | 30:10 | 7:32 / Mile | Race |