This is my second time through the TCI program. Last year, I focused mainly on transitioning to the forefoot strike and my form in general. I find that I am benefiting even more this season having already gone through the program once before.

I completed my 1-mile retest yesterday and was 55 seconds faster than I was when I tested at the beginning of this training period! That was in 20 mph winds also. When I started my training I wasn't sure how feasible my personal 5K goal was, but my 1-mile time confirmed that I am on track for reaching that time goal. My 20-minute retest later this week should give me a lot more info.

Thanks to Eric and all on here who have given their advice and support!

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Comment by Lori Enlow on April 6, 2015 at 8:29am
Wowzers!! Congratulations and best wishes on reaching your goals. Sounds like you had a great 20 min test as well!
Comment by Patrick Garrick on April 6, 2015 at 8:15am

Thanks, Robert. I completed my 20-minute test yesterday. My AVG pace was 6:59; AVG HR 180. In comparison, my results from January were 7:31 and 172. My time probably would have been a bit better had I not gone out too fast. I was at a 5:40-5:50 pace for the first 1/2 to 3/4 mile and had trouble slowing myself down. I could feel the lactic acid building up after the first mile and knew I was going to suffer the last 1.5 miles. I ended up having to slow to a 7:30 pace at one point and was only able to speed back up to a 7:00 pace for the last 1/2 mile. So, once again I am reminded of the importance of not going out too fast. Proof that I am still a newbie. LOL.

My 1-mile test was a 6:03. It was 6:58 in January.

Comment by Robert Burpee on April 5, 2015 at 9:14pm
Congratulations Patrick, 55 seconds, thats huge, great improvement. Keep us posted on your 5km goal

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