I had two short runs last week (13min and 15min), leading up to a time trial on Sunday. I’ve made the switch to running in the mornings before work which is definitely the way to go. It is too hot to run comfortably after work and the morning exercise is definitely a nice way to start the day.
The Time Trial
I wasn’t super excited about getting up and doing the time trial on Sunday, but I got out there and did it. According to Alexander Faleev on Tim Ferris’ blog, you have to train hard and compete often. I think this is definitely true.
Competition is different from your regular training - even if you’re just competing against a watch. You have to mentally prepare for the exertion and raise the intensity level. This gets you ready both mentally and physically for the real event. You’ll know what it feels like when the lactic acid starts to build up on the 3rd lap or when your arms start to get tired on the gun lap. I usually try to run on my workouts so I get used to the feeling of finishing strong while I’m at my most tired.
So, all that said, I didn’t run a great mile on Sunday. I ran in my Vibram Five Fingers and was shooting for 5:40 to improve on my first recorded time of 5:46, but shot out real fast on the first 100m and then backed off too much. My splits were:
- 1:28.44
- 1:28.68
- 1:28.97
- 1:24.91
… for a total of 5:51.00. Not a great time, but I’m okay with it. I probably fell into a pace that was a little too comfortable and never really got out of it. I also haven’t logged too many miles yet in my training as I’m focusing more on natural running form with forefoot striking and not getting injured.
That said, I definitely feel like I should be able to run faster right now, so I ordered Daniels’ Running Formula to get some specific training plans for racing the mile. I do want to remain cautious, however, and stay patient with my progress. The important part is enjoying the journey.
Awesome blog. Hope you are still training and trying to get below five. I to am in the middle of switching to barefoot running. I was a heal striker for years before and am finding the switch over to barefoot to be a slow process. Keep up the good work.
Hi Ben - thanks for the encouragement. I have to admit I’ve fallen off the training wagon a little bit in the last couple weeks, but I was making great progress before that. I’m up to around 6 miles on my long runs now and I had almost made it past the (apparently common) calf soreness on the days following a barefoot run.
I’ll be back in business and posting some updates shortly!