Detailed accounts as the foundation for fantasy
I stay psyched on running by keeping detailed accounts of my personal records (PRs) and then using those accounts as a foundation upon which to project my goals. Many times after a run, I’ll find myself zoning out for long periods to calculations of extrapolated times, mixed with fantasies of actually running faster. If my PR for the mile, for example, is 4:58, then I can calculate that, at that pace, my 5k time would be 15:26 — and then I imagine, “What would it feel like to run that distance at that pace?” Never discounting these fantasies as “day dreams,” I truly believe in the power of positive visualization.
For the sake of posterity
Below are some of my PRs from the last year. After taking 44 seconds off of my mile PR this week, I’m next looking to apply that speed to the 200, 400, and 800. I’m also working on becoming more comfortable running at a 4:50 mile pace, so as to eventually reach my goal of a sub 15:30 5k. Once I’ve got my speed way up on the shorter distances, I’ll be much better prepared for my next goal: Boston 2014.
| Distance | Time | Mile Pace | 5k Pace | Speed | Date |
| 100m | 0:13.65 | 3:39.65 | 11.22 | 16.39mph | 9-4-11 |
| 200m | 0:33.5 | 4:29.66 | 13:56 | 13.35mph | 9-12-11 |
| 400m | 1:07 | 4:29.66 | 13:56 | 13.35mph | 9-12-11 |
| 800m | 2:25.16 | 4:50.32 | 15:02 | 12.4mph | 3-12-12 |
| 1mi | 4:58 | 4:58 | 15:26 | 12.08mph | 4-23-12 |
| 2mi | 12:51 | 6:25.4 | 19:57 | 9.34mph | 4-20-12 |
| 5k | 21:53 | 7:03 | 8.52mph | 3-11-12 | |
| 4mi | 28:55 | 7:13.73 | 8.3mph | 3-14-12 | |
| 5mi | 37:30 | 7:30 | 8.00mph | 3-19-12 | |
| 6mi | 49:15 | 8:12.48 | 7.31mph | 3-17-12 | |
| 10k | 51:00 | 8:12.48 | 7.31mph | 3-17-12 | |
| 8mi | 1:07:19 | 8:24.9 | 7.13mph | 4-7-12 | |
| 13.1mi | 1:50:16 | 8:24.9 | 7.13mph | 4-7-12 | |
| 25k | 6:12:49 | 24:00 | 2.5mph | 5-15-11 | |
| 26.2mi | 10:28:48 | 24:00 | 2.5mph | 5-15-10 | |
| 30mi | 12:00:00 | 24:00 | 2.5mph | 5-15-10 |