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

eddylee wrote:

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

Hey, this is an impressive workout. I did the same one maybe 3 weeks ago, and really couldn't hit the 65 avg. after six reps(started to hitting 69s and 70s for the last six). Wind was really bad, but still you must be in very good shape to hit those times. Good luck in your races.

Here are the heat sheets:

Section 3 Timed Finals

1 Peter Doner Alaska Anchorage 2:00.70

2 Nick Yahontov Long Beach 2:00.00

3 Alex Hageman Cal St. Fullerto 1:58.72

4 Bert Whitson Unattached 1:57.80

5 Eric Magna Pepperdine 1:57.00

6 Christopher DeWitt Unattached 1:57.61

7 Tawei Ma Cal St. Northrid 1:58.60

8 Alex Soria Cal St. Fullerto 1:59.00

9 Diego Fernandez Cal St. Northrid 2:00.10

Section 1 Timed Finals

1 Michael Stember Unattached 3:48.00

2 Spencer Knight UCLA 3:50.99

3 Henry Hagenbach UCLA 3:51.01

4 David Kiplagat Alaska Anchorage 3:52.00

5 Paul Rottich Alaska Anchorage 3:53.00

6 Zachhary Hine Cornell 3:53.00

7 Kevin Sullivan UCLA 3:53.50

8 Sage Canaday Cornell 3:55.00

9 Kyle Shackleton UCLA 3:55.55

10 Drew Shackleton UCLA 3:56.00

11 Marco Anzures UCLA 3:57.00

12 Jeff Mackay Cal St. Fullerto 3:57.00

13 Peter Magill Fluffy Bunny Tra 3:57.50

14 Diego Fernandez Cal St. Northrid 3:58.00

Section 2 Timed Finals

1 Bryan Lopez UC Irvine 3:58.61

2 Victor Bonilla UC Irvine 4:02.01

3 Ryan Lucker Unattached 4:03.00

4 Andy Burich UC Irvine 4:03.41

5 Rory Mahony UC Irvine 4:03.71

6 Ryan Gordon UCLA 4:04.00

7 Jacob Goodin Westmont 4:04.08

8 Alex Soria Cal St. Fullerto 4:05.00

9 Cornelious Sigei Alaska Anchorage 4:07.00

10 Michael Stotland Cal St. Northrid 4:07.80

11 Tawei Ma Cal St. Northrid 4:08.00

12 Lino Almeida Loyola Marymount 4:08.00

13 Mo Elmi Loyola Marymount 4:10.00

14 Edward Lee Cal St. Bakersfi 4:10.32

I'm in section 2 of 4 in the 1500....damn #14 lol

My roommate and teammate(red shirt junior) is in this race too; its going to be awesome.

of the guys in your heat and possibly in your range at this point, stotland, goodin and mahony have performance seed times, whereas the others have speculative seed times and who knows what they've actually run before, so try keying off a guy like stotland or goodin. (just noticed something else there, but never mind). nice to have stember running in the #1 heat, as well.

I did 3 on grass 22:53 this afternoon after the soreness in my shin had waned. this is easily the fastest I've done this, though it's usually a slow recovery run. Soreness was there again after run and 150 reps of exercises but down, and I think it's healing. I'm doing some tempo work tomorrow and then some likely horrendous racing at sea level next week, a 5k and a 1500m. No idea on the 15 fitness right now and for the 5k, if I train consistently the next week, I'd be happy with sub-16:30 but probably won't get it. Sans injury and with continued training, I'd be shooting for sub-16 at this race.

Thanks for the advice and best of luck next weekend. Keep up on those gross runs....and not the 10milers hahaha

you guys look like you are still on the right track. i haven't been checking up much lately because i relapsed into the flu and haven't been able to workout. i'm hoping to get back on the track tomorrow, we'll see what happens.

i have posted this on a couple of other forums - reckon it is pretty good - a look at the base training needed to run a great 800m (and logically a 1500m too)

http://z12.invisionfree.com/Hunter_Reports/index.php?showtopic=432

solojoe, hope you haven't lost much. I always train through my illnesses (but slower), because I lose a lot from missing a week of training and it doesn't seem to prolong or worsen my colds. I figure that the running is going to kill just about anything. However, I understand that dire consequences may result from this plan.

I did a tempo w/the track team today (or rather, w/them for the first mile) and saw just how much I lost by taking 9 of 10 days off for the shin splints. 2M w/u, 7M tempo-44 flat (6:17/M), 5:41 (felt fine but died soon after), 6:07,6:28,6:44,6:23,6:31,6:04. The wind hit me pretty hard at times on the way back, but this was a terrible run. I've averaged that pace a few times here up at altitude on the back half of 12 milers. First mile was over-ambitious and killed the rest, but hopefully this was just a necessary hurdle and next week I'll be closer to normal. I'll get a week of sea level work. No pain on the shins today, even after the workout, so I seem to be healing.

Yeah I'm still training. I expect to lose a little fitness but not too much. Tried to do a fartlek today and it didn't go well. But I'm thinking/hoping I'm almost healthy

I just got back from the meet.

409.6 and 203.

I raced like shit in the 1500. My coach told me to hang back and relax for the first 800 meters. I did so...maybe too much. I should have been more aggressive. I came through the 800 in 214. However, I raced like a bitch. I let someone pass me on the inside around the 750m mark, I was running in lane 2 from 300-350 before slowing my speed to get back in lane 1 and there are more. I made a huge surge at the 800meter mark. I went from dead last to third in about 100 meters. I felt relaxed, but I know it was way too soon. I should have sat a little more to have a stronger finish. My roommate(teammate also) beat me by .2 seconds. Other than racing like crap, I did PR by 7 seconds.

The 800 was a little better. I came through in 59 dead dead last, but I ended up passing 4-5 people down the back stretch. I was pleased with my time because I felt like crap warming up; I had no pop and no power.

This was a great learning experience. I need to learn race tactics.

sounds like a good learning experience eddy, you gotta start somewhere.

i decided to run hard on my long run today, so that i could see if the cold was still holding me back or if i have recovered. plus, i was pumped from watching indoor nats yesterday. i ran 17 miles in 1:45. out in 55, back in 50. one of my best long runs ever. pretty excited about it, hopefully the sickness is gone for good.

great run, solojoe, see that killed everything. that was essentially a marathon pace 17 miler! you are going to drop some nice times in the next month.

eddy, you pr'd by 7 seconds in the 1500m. that is awesome. that was a much better race than your 800m, esp. because your coach trains you for 800m. so what if you pulled an alan webb in the 15. you might just get your 3:59 this year, considering your training disruption. keep to the plan now--no weeks with more than 3 speed workouts and get some tempos in.

Saturday, I ran 1.5M in 9:33 in ABQ to catch a flight, then 8M est. in 1:02:57 in Tennessee Valley in the Bay Area, with 1031 ft climb (and down slowly to avoid injuring the shins). ran pretty tough up Coyote Ridge.

Sunday, ran around town and then up Mount Tamalpais to the summit, climb of 2571 ft, in 1:48. 13 miles. felt good passing the mtn bikers. felt the shin right at the summit, but otherwise feels easy to run at sea level(and 1/2M high).

60 for the comeback week.

Just making it back to running now after a fever/flu put me down and out from Thurs-Sat. Ugh. On the plus side, I must be in some kind of shape - I went out for an easy 8 and tried to make it as relaxed as possible. I ended up running 6:25 pace the entire way and it felt like a breeze.

Maybe some tempo stuff tomorrow. Glad to see everyone is doing well - jonesy and SoloJoe, you both are looking really good. Plus a pretty fine double by you, eddy. I would be pretty happy with those races just after an injury. (Mind refreshing me on what your pr is?)

EddyLee;

I hadn't checked out this post for a while because of your injuries etc. Good job in your first race.

Remember my advice at the beginning? You are in decent shape despite all the problems.As everyone has said, you can't do as many interval workouts as you were doing. That being said, do the specific ones.1200m@3k pace and then 2 sets of400-600-400 at 1500pace. Right now, this means 70 pacefor 1200 and 66 pace for the 4-6-4. Start with 2min rest between the 4-6-4 and reduce to 75 sec.

In May, reduce to 64 pace.

On a separate day, run 1200 +300 at goal pace i.e. 64 pace.

You must get to the point that you can run 3:12-3:15 if you are ever going to run 3:59. If you are still struggling with 3:12, run 1000 + 500.

Good luck and stay healthy.

My PRs last year were 416 and 200, Boingo.

Also, that was a very nice 8miler considering you were relaxed.

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Jonesy, I'm thrilled that you are running so well now. When is your next race?

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Solo Joe,

17miler....man I wish I could do one of those. I took Sunday off for no fricking reason. I just thought that since I have not taken a day off in 3 weeks, I might as well take one now. Stupid mistake...I really should have gone on a 13-15miler. This Sunday for sure I am going out for at least 1:30.

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another canuck,

This is my training from last week:

M: 7

T: AM: 2x1200 7min rest: 321,334 -I felt relaxed on the first one, but I think I was just standing still too much and my legs were hella stiff.

PM:5.25 easy

Total:8.5

W: AM:8

PM: 3+weights

I skipped the morning interval workout and afternoon pool workout because of finals, so I decided to do some mileage.

Th: 5k course in 17:40 good tempo run I guess.

Total: 5

Friday: 4x200 all sub 30.

Total:3miles

Sat: race- 409,203 total:5

Total: 39.5

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I skipped a lot interval workouts last week because I am really trying to be smart about my fitness. I only need 2max+race workouts/week. The rest can be mileage.

I am racing at USC this weekend, and if everything goes well, I am hoping to go 407. I am changing my tactics a little bit; I will go to the near front. Its early in the season, and I can fool around and see what works/does not work.

This is our Spring Break, and we only have one workout per day. Is it wise to add on an easy 5-6miler everyday this week except for Friday?

This is our week:

M-mile repeats(I did an easy 6miler in the afternoon)

T- 7miles

W-pool workout

Th-1200,1000,800,600

F-4x200s

S-race

I don't know why you would be disappointed with a 7 second pr. You've made huge strides already and it is still early season. Hopefully you can keep brining the times down. I definitely think that doubling will help you out in your races later.

I was in a world of pain Monday from my long run. Very tired/sore. However, after doing an easy 5 in 35+ minutes yesterday, I felt surprisingly recovered today. I did a speed workout (first true speed workout in over a year probably) today. 3x3x200m. 5-6 minutes between the sets, but only 30 seconds rest between the interval. I hate the workout, but it is good for lactate tolerance. My times were:

27, 29, 28

28, 28, 30

28, 30, 29

It is supposed to be a tad faster than 800m pace, so I think I might be able to just sneak under 2 right now if I raced it. My university has a home meet in a few weeks, and I wanted to get some speed work in if I want to run the 1500m.

lol I would imagine that I would be sore after a 17miler.

Very nice workout, btw.

In the race, I noticed that I was more endurance based than speed. It was hard to kick in both races.

A workout w/ 200s like you did may serve me well.

Thought I'd post what works for me here. Good thread!

3/16/2008 Quick run at 5 am 5 miles 26 mintes Felt pretty good, ~4:35 mile on main street.

Legs felt weak and tight past few days.

3/16/2008 Steady run 7 miles in 40 minutes Quick run, felt ok

12 OTD

3/17/2008 9 miles in 55 minutes Felt ok

1 mile barefoot on trail-rocky

2 miles of high knees

3/17/2008 easy shakeout 19 minutes for 3miles Right hip hurt a bit, tired

12 OTD

3/18/2008Easy run 43minutes 55 seconds for 7.5 miles Felt kinda crappy overall, first 1.7 in 10:30. Steady pace, a little bored

3/18/2008 Track workout ~32 minutes 6miles including slow warmup and cooldown

10pm after dinner

1.5 warmup ~6 minute pace

10 laps of (200m sprint, drills during recovery on backstretch)

10 200m sprints (26,25,25,26,24,24,24,24,25,25) relaxed and snappy, still have a fair amount of leg speed.

2 mile cooldown ~ 6 minute pace

13.5 OTD

Snuck in a 5k tempo myself today. Went pretty well - it was a bit cold but ended up a pleasant run overall. I wouldn't call the run quite a cruise, but I ran 17:30 or so without too much problem. It was on the track, and I'm so used to faster reps that my first quarter was a 77 when aiming for an 86..whoops. Good day, gonna do at least 90 tomorrow, hopefully.