High School Memories
The infamous, Alexis Aguilar (Patriots), Alex Torre (Columbus), and myself competing in the 1600 meters at the1994 Columbus vs. American High School Dual-Meet at the legendary Christopher Columbus High School track (asphalt). My high school coach, Fred Foyo, is in the white shirt/blue hat with a baton in his back pocket on the infield. I would win this race over Aguilar in 4:30-something, my Sophomore year, when I was 16 years old.
posted by Gabriel Rodriguez at 11:03 AM
2 Comments:
fr,
First off, great improvement. 20:15 down to 19:15 shows to impressive dedication and sacrifice. To get down to 18:15, you need more of the same sacrifice. Ultimately what will get you below 18:30 is a combination of speed and strength. I am going to assume you have the speed to run 18:15.. but do you have the strength? 25-35 miles has produced 19:15, so I see no reason why 35-45 miles, consistently, over time, will produce a sub-19 minute effort alone. However, to run an optimal 5K, you may want to look at these essential runs per week, 1) mileage close to 50m as possible, 2) long run of 10 miles, 3) track workouts consisting of 2 miles total intervals, such as 8-12 x 400m at 4-sec/mile faster than 5K race pace with 400m rest or 4-5 x 1000m at 5K Goal Pace with 400m jog. Mix in steady 5-8 mile recovery runs and if feeling good, hammer the last 3 miles of your long run or daily runs. Above all, I think if you can run close to 50m/week and if you can get on the track once a week, you will be taking steps closer to achieving your goal. Let me know if this helps.
Miami-Dade College (Kendall Campus) has a track that you can use.. if it's locked, I just jump the fence. And FIU's is open as well, almost all day/night. Good luck!
Post a Comment
<< Home