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Friday Night Mile and Magic 800 Series

Hosted by Peninsula Runners

Every 2nd Friday from March 15 to November 1, 2013.

track racing

Each mile starts at 6:30pm at the South Surrey Athletic Park Track. Please arrive in plenty of time to register and warm up. Wheelchair athletes welcome; the track is accessible.

2013 Dates:

  1. March 15
  2. March 29
  3. April 12
  4. April 26
  5. May 10
  6. May 24
  7. June 7
  8. June 21
  9. July 5
  10. July 19
  11. August 2
  12. August 16
  13. August 30
  14. September 13
  15. September 27
  16. October 11
  17. October 25
  18. November 1

Cost: $1 per event or $10 for the series.
All net proceeds will go to support the Surrey SPCA.

How long is the series and what's in it for me?

Every 2nd Friday night from March 15 to November 1 consistently to create improvement. A 4-second improvement on your 1-mile time means an equivalent reduction of 30 seconds off your 10km time, or up to 3 minutes off your personal best Marathon time. Use as one of your weekly speed workouts. Track record: Luc Bruchet 4:25.2.

The beauty of the FRIDAY NIGHT MILE is that if you are seriously interested in improving your running at any distance and you want to be sure you are training at the right paces, you can use the mile result as a test that does not detract from your running program. If you are always using the 10KM or Half-Marathon for a basis of fitness, you need greater time to recover. Time spent in recovery is time away from additional training. It does not make sense to lose the benefits of several weeks of valuable training when you can run a mile and get just as accurate results and lose little or no time at all. Ask us in store or at the run for more details.

It's always great to see new people coming out and trying the mile. However it's not so much about running a personal best time every time you step on the track so much as it is learning about pacing and planning your next race. Everybody knows that if you go out too quickly you will have trouble at the end, but it appears a lot of people don't understand the pacing concept. Let's break it down.

Suppose you have consistently run 7:06 something and wanted to break 7:00.00.

Let's take it apart.

Divide 7:00 by 2 to find out what you need to be at the half-way point: 3:30
Divide 3:30 by 2 to find out how you're doing after the 1st lap: 1:45
Divide 1:45 by 2 to find out what time you're at at 200-metres: 0:52 - 0:53

Don't wait until 200-metres to find out where you're at as far as pacing goes. Break it down some more. Divide 0:52 by 2 to get your 100-metre time and divide by 2 again to get your 50 or 0:13 seconds. Why? You already have learned many times that by going out too fast you will slow down sooner or later. The key is to remember where the breakdown point is and try and avoid it. The easiest way is... slow down at the start. By breaking down the race into smaller parts, you can either memorize your splits, write them down and take them with you, or set your watch to "beep" at the appropriate times.

Let's recap:

50-metres: 0:13
100-metres: 0:26
200-metres: 0:52–0:53
400-metres: 1:45
800-metres: 3:30
1200-metres: 5:15
1600-metres: 7:00.00
1609-metres (1 mile) 7:02.00

Oops! You had better pick it up in the final 150-metres to make up the difference.

It's not over yet!

After looking at your different "splits", how comfortable do you feel running them and do you run these times in training? Most people don't do speedwork as part of their regular training and if they do, they are simply running fast. Running fast doesn't necessarily make you a fast runner. For most people, it just tires them out. What you have to do is get comfortable running these splits by running them slightly faster in training.

How fast? That's easy! Go to www.mcmillanrunning.com/mcmillanrunningcalculator.htm and check out their pace calculator. From your current race time it will tell you:

  • what all your training run paces should be
  • what all your interval training should be
  • predicts your current racing ability
  • what paces you should run all your races at

Is that it? No. Suppose your mile time is 8:42.61. There's another really interesting pace calculator at www.coolrunning.com/engine/4/4_1/96.shtml. This calculator will break your split sdown a lot easier than paper and pencil. Simply put in your pace at the bottom. Then, put in the distance of your interval and hit "calculate time".

The important thing here is to go by your current results when designing and building your training program. Do not train at the pace you want to run in because you are over-training. If you wanted to run that pace, you would be, but you're not... yet! By training at the proper paces according to your current ability you will eventually get to your race goal time. This is something most runners never learn. Most people think by running fast... you will get fast. That's like saying, "If I keep trying to lift 500 lbs. everyday, I'll eventually do it." You will get a hernia long before that 500 lbs. even budges.

Is that it? Nope... you still have to train. How many intervals you do and the types of intervals or the type of workout you are doing on the day will have to be worked out. Or... you could simply run. You can also find out more about the different training programs we offer at Peninsula Runners by giving us a call at (604) 531-7879.

Lorne

Series Sponsors:

Peninsula Runners Midnight Comics Library

Series Results

2012 | 2011 | 2010 | 2009

Latest Results

November 2, 2012

A Semiahmoo Sunrunner sweep!

1. Gordon Flett    6:10:43
2. Garry Bennett   7:55:68 

And we'd like to acknowledge SAUCONY CANADA for the awsome draw prizes!

See you next year.

Friday Night Mile TV? Great idea! Actually Peter Lesyk put together a fantastic video from the October 1, 2010 event. Thank-you Peter! Check it out here!