My goal of sub 4:00 1500-I will not stop until I reach my goal.

good luck mate.

So I ran a little race on Friday at the Armory.

4:22.01, running a little bit of a negative - split 63 the last 400m. Felt pretty good besides the typical indoor track throat inflammation.

Anyone got anything decent to deal with that? Since I have to do 3 races next weekend, I'd prefer not to be coughing the entire time.

nice job, boingo. strong finish. everyone has the same problem running at the armory. but aside from sipping some water, maybe one of those ricola cough drops would help. don't forget that you'll start getting the big drops after some higher quality tempos.

my shin splints were improving after a couple days off, so I did a tempo workout Friday solo (team was off for conference and the guys who stayed behind ran a bit later). Shin hurt the whole time. I went 2M in 11:21 (5:35, 5:46). took a slow mile jog and did 3M trying to negative split, in 6 flat, 5:53, and was at 16:12 @2.75, feeling good and ready for about a 17:30 (which would have been 5:37 last mile), but took a bad step, tweaked the achilles and had to stop to stretch at 16:44. fortunately a little stretching and it was fine and then I 'finished' the interval in 17:45.

However, the shin was hurting a lot and I realized that I have to take off until the pain is gone. it hurt a lot to walk yesterday but with the exercises it is much better again today and I'm hoping to start up again pain-free for next Friday's tempo work.

W/Th 0

F 6.5

Sa 0

Su 0

33 for the week. yikes.

Good race, Boingo!

-----

I had a great week of training. I feel fine, and I am recovering well.

Monday: 7

Tuesday:8

Wed: AM:4

PM:5

Thursday: 8

Firday: 8

Sat: 6

Sun: 12

Total: 58

Awesome race boingo, way to close hard. It seems like everyone has had a few injury problems, hopefully you can bounce back soon jonesy.

Getting back into it now. Today was my first workout at mile pace. I spiked up and did it on a nearby indoor track. 10x400m on a 2:30 sendoff (so 80+ seconds rest). 68, 66, 67, 67, 68, 67, 68, 67, 67, 65. Not great, but not terrible. I've come down with a cold so I didn't have really high expectations. I figure I need to be able to average 63s on this workout by the end of the year if i want to go sub 4.

I was just going to wait until Sunday to update, but I am too excited.

M: 7miles

T: AM: 2x(4x400+1min rest) 400slow jog between set.

67,66,65,65 65,65,63,64

Total: 4miles

PM: 4

W: AM:7

PM: 3+weights

Th: 3x1000+5min rest

3:00,250,250

Total:3.75 miles

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I had class on Wed so I decided to just do my own workout. I need the miles. I believe in a well developed aerobic system regardless if I am training for the 800 or 10k(duh).

My next race is next Saturday at CSU Northridge. I am going for sub 407.

very nice workouts eddy. good luck in the race!

also excellent workout solo joe.

I'm still out from shin splints--getting better every day, less pain from the exercises but the soreness in the muscle persists. I'd like to run the tempo with the team tomorrow but it is probably a good idea to delay until the pain's completely gone. by the way, I had to mention that all of my workouts have been run in trainers, because I got my achilles problems initially from doing a workout in flats last year. For track races, spikes don't seem to be a problem, however. I should start working on the flats issue, so that I can use them in shorter road races.

how'd you do, eddy?

pain in shin splint exercises seems to be virtually gone and the muscle isn't sore to the touch anymore, so I'm either going to do a long slow run tomorrow, or maybe restrain myself and just run 3 on the grass and if that goes well do more monday.

Jonesy:

I am glad to hear that your shins are feeling better. Listen to your body. With that in mind, I would suggest doing the 3mile on the grass, and if that feels good, maybe go out for another 3.

Anyways, my opening race is next Saturday. I just realized that I did not specify. Our team went to UCLA, and I wish I would have been able to go. My roomate ran 421 and my other teammate ran 417...1500 times. I do not know what happend. On the day we had 3x1000, he(my roommate) ran 241, 248,250. He does interval workouts every single day(except Sunda), and he runs like 20mpw....maybe that explians why. I know he is capable of going sub4. Yes, I know what the 3x1000 does NOT indicate sub4, but other workouts he does actually do. He did go 159.99 in the 800, though.

No worries, he is redshirting this year, and this is his first outdoor race. He ran 202 up in Flagstaff. Next week I am sure he will go at least sub 405.

Just got back from a weekend of running up at the ECAC meet. It ended up going pretty well, and I think some of that I owe to the coughdrops I purchased. Thanks for the suggestion.

We did the DMR Friday - I ran 4:23, took 5th overall(probably could have cranked harder but next place was up 12 seconds).

Today...er...yesterday...I did the mile and the 4x8. 4:23.13 and 1:59.5. I came through 800 in 2:10 and felt stupendous (first time in a while I've not been crazily nervous before a mile) but just saved way too much for the end. Our 4x800 had the second fastest seed coming in but our 4th man has bronchitis, so we went with our fifth - who is about 4 seconds slower. Still ran 8 flat, though. I do the mile/800 double a lot, and I've never broken 2 in the 800 when I compete in both...so hooray!

It was pretty awesome.

ah, good luck next saturday, then, eddy. pretty impressive 1k work for your teammate--if he gets a good base this summer and fall and then maybe starts doing sane levels of in-season intervals and mileage, he's going to be good. I hate to miss another long run, but I'm going to take your advice tomorrow and just try the 3 miler.

another nice triple, boingo. I'm not sure that being on a college team should mean doubling and tripling frequently indoors, since that limits the upside, but that's the reality for most programs. It does sound like you are going to get your breakthrough in the mile in the next month.

Week of training:

M: 7miles

T: AM: 2x(4x400+1min rest) 400slow jog between set.

67,66,65,65 65,65,63,64

Total: 4miles

PM: 4

W: AM:7

PM: 3+weights

Th: 3x1000+5min rest

3:00,250,250

Total:3.75 miles

F: mile w/u

4x(200+200jog)

6 mile cool down-I decided since I was not racing tomorrow, this workout was too short.

S: 9miles

S: 6.25 +weights

squat, leg curls+extension, leg press....I can barely walk right now. Today was the first time I did squats in over 3 years.

Overall mileage: 52.25

----------------------

Great day of racing, Boingo!

How did your run go, Jonesy?

leg weights are a good idea as running doesn't adequately maintain leg strength, oddly enough. but a gradual start is key.

eddy, I followed your good advice and took a very, very easy 3 miler on grass on Sunday at slower than 10 minutes a mile. Maybe a slight soreness at the end. iced and did exercises, and ran the 3 again this morning, at more like 8:30 pace, and felt good other than general muscle soreness. I'll run a few more this afternoon and then am thinking I'll do the track workout tomorrow.

I'm glad to hear that you are able to run almost normally. What kind of track work did you have in mind? I would still take this week pretty easy; try to build up your run to 8miles comfortably. Honestly, I would not touch the track this week. The season is still young.

Best of luck to you, budd.

tx eddy, I'm considering taking it easy after 6 in the mountains this afternoon (9 for the day). still no pain. not sure what the track work is: I show up and see what the team is doing. probably either quarters or 1k's.

Boingo,

I am racing the 15/8 this weekend, and I was wondering if you could explain your regimen regarding wu/cd? How long is your warm up for the 1500? How about for your second event? Thank you.

I hope everything is going well, Jonesy.

Hey Eddy,

Can do, no problem.

Usually my warmup depends a good bit on what time of day I'm actually racing. I've heard a lot from various people about how it takes your body 4 hours to 'wake up' after you initially do any sort of physical activity. I've also read (on NYT, so I trust it) that the last hour or two of your sleep are the hours that most affect athletic performance.

Thus, some people on my team get up early (6-7am) and do 15 minutes before we leave. I am not one of them..getting 8 hours is pretty important. I seem to have a lot of shoulder & back tension if I sleep poorly or not enough.

When we get to the meet, I immediately do 20 minutes easy. I don't ever really stretch after this initial run.

About an hour to an hour and fifteen before my first event I'll go get my number and do 15-20 more. Usually I'll throw 2 minutes hard in there somewhere. I do a fair number of strides right after - maybe 10-20. I then go do a pretty quick dynamic stretching routine.

Then about 15-20 before the gun I'll put on my spikes and prowl around like a very nervous tiger. If you are competing at a place that has an infield for sprinting, I usually just lightly jog in there.

After the race, I go do another 10-15. Once I've done all the warming up for the mile, I usually feel warmed up very quickly for the 800. Another 10 minutes and a few strides and I'm ready to go. Definitely cool down after the 1500, though - I think it helps a lot with leg heaviness in the second event. I usually do the same for the 800 - I don't know how much it helps get me feeling normal for the next day, but it definitely doesn't hurt.

It's a lot of warming up, but nothing is worse for me than going into a mile/1500 feeling unprepared. Having a lengthy routine also gives me something to do rather than dwell on my impending race and feel nervous about it.

Best of luck this weekend!

Hope your leg ailments are going better, jonesy. I've kept it a little easy this week - 60 in the pool monday, 50 yesterday, and 12x400 with 2 minutes today. My normal training partners are taking a down week too, so I ran a dozen 66's by myself, more or less. That felt solid, but I think I might be coming down with something. Urgh. Better this week than last, though.

Finally looked through his thread I'm a fan, so I thought I'd throw in my own training as I'm hoping for a sub 4:00 1500 as well. My PRs are 4:25 for the mile, 1:59.3 for the 800, and 2:34.6i for the 1000, and 9:05 for the 3000.

Here's what I did this week so far, just started up with morning runs to get ready for outdoors:

Sunday 12 miles in about 85 minutes

Monday AM: 19 minutes easy ~2.6 miles

Monday PM: 54 minutes moderate on hilly terrain ~ 8 miles

Tuesday: 2 sets of 3x1000, 2x200(15 pace) - 3:02, 3:04, 3:01, 31high, 31high, 3:02, 3:07, 3:05, 32flat, 32flat,

- there was 3 minute rest between 1000s and sets, and 200 jog between the 200s and before them as well

Wednesday AM: 3 miles recovery 22 minutes or so

Wednesday PM: 6.8 miles- started out slow got to moderate pace the last couple miles

looking forward to seeing those 15/8 results. more good quarter work, boingo. can't recall whether you do mile repeats as well. I don't want to say that I had a relapse but I definitely had some muscle soreness next to the shin, in addition to general soreness from running again. After 3 Sunday, 3 in the morning and 6 in the mtns in the afternoon Monday, and 10.5 Tuesday (7:50's out, 7:08's back, finishing in 6:43), I did 3 easy on the grass in the morning and 3 again in the afternoon today (Wednesday).

Probably ran a bit too far in the mtns monday, too far and maybe too fast tuesday, and had to stop to do shin exercises during my second run today. Not sure if it's too much running, or too much of the combination of running and at least 500 reps of shin exercises per day. may take tomorrow off if I'm still feeling soreness. It's possible that what I need now is greater resistance on the shin exercises.