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

well, i finally went sub 4:00!!! but i got really injured to the point that my legs are swollen up and i can't run for 9 months!!! thnks alot letsrun, YOU SUCK!

My week of training:

M: AM: 3x(mile+3min rest) 500,500,517

Total:6miles

PM: 6.75miles

T: AM: 7

PM: 5

W: AM: 8miles-I skipped the pool workout.

PM: 4miles

Th: AM: 1200,1000,800,600 3min rest between

333, 303, 225, 138

I was relaxed breathing wise, but my legs could not go.

My other teammate was having the same problem.

Total: 4

F: AM: 4x(200+200jog) all sub 30.

Total: 3

PM: easy 3 on grass...a little shakeout run.

Total: 46.75 I'm trying to hit at least 65 this week. I'll do a long cool down tomorrow after the race, and then 12 on Sunday.

I am racing at USC tomorrow around 1130.

Here are the 1500 Heats:

Event 9 Men 1500 Meter Run

Saturday 3/22/2008 - 11:25 AM

Lane Comp# Name School Seed Time

Section 1 of 3 Timed Finals

1 286 Aukshunas, Tim UC Santa Barbara 3:51.41

2 508 Solomon, Duane Usc 3:51.90

3 356 Freitas, Alex Long Beach St. 3:53.00

4 338 Wilvers, Hudson Long Beach St. 3:54.00

5 148 Concha, Chris Washington St. 3:54.18

6 329 Jaedtke, Dylan Long Beach St. 3:55.00

7 328 Kuhlman, Travis Long Beach St. 3:55.00

8 577 Mackay, Jeff Cal St. Fullerton 3:55.15

9 411 Eaton, Cody Boise State 3:55.46

10 128 Blanshan, Evan Washington St. 3:56.52

11 287 Lopez, Gabe UC Santa Barbara 3:56.90

12 143 Williams, Chris Washington St. 3:56.93

13 532 Gustafsson, Peter Byu 3:57.20

14 130 Ahlbeck, Sam Washington St. 3:57.35

15 155 Smargiassi, Dominic Washington St. 3:58.12

16 273 DeRubira, Julian UC Santa Barbara 3:58.83

Section 2 of 3 Timed Finals

1 325 Arrieta, Josh Long Beach St. 3:59.00

2 336 Thomas, Mark Long Beach St. 3:59.00

3 432 Ogle, Chris Pepperdine 3:59.00

4 151 Grant, Alex Washington St. 3:59.05

5 114 Pagett, Cameron Loyola Marymount 4:00.00

6 368 DeCastro, Steven Long Beach St. 4:00.00

7 349 Ainsworth, Jacob Long Beach St. 4:01.00

8 510 Branch, David Usc 4:01.22

9 303 Powers, Mike UC Santa Barbara 4:01.74

10 217 Quant, Jeremy Cal St. Northridge 4:02.00

11 122 Geib, Daniel Washington St. 4:02.19

12 483 Gausepohl, Andrew Usc 4:03.21

13 237 Lee, Edward Cal St. Bakersfi 4:03.22

14 38 Taieb-Brahim, Mehdi Fresno State 4:04.12

15 443 Williams, David Pepperdine 4:05.00

16 574 Soria, Alex Cal St. Fullerton 4:05.00

Section 3 of 3 Timed Finals...(Event 9 Men 1500 Meter Run)

1 105 Lopez, Christopher Cal St. Los Ange 4:05.01

2 290 Brook, Dillon UC Santa Barbara 4:05.13

3 407 Schmasow, Matt Boise State 4:06.15

4 206 Hernandez, Gustavo Cal St. Northridge 4:07.00

5 403 Creamer, David Boise State 4:08.00

6 239 Orozco, Jose Cal St. Bakersfi 4:08.53

7 418 White, Isaiah Pepperdine 4:09.00

8 497 Philyaw, John Usc 4:10.77

9 427 Magana, Eric Pepperdine 4:12.00

10 499 Komen, James Usc 4:12.00

11 423 Reim, Garrett Pepperdine 4:12.00

12 101 Torres, Anibal Cal St. Los Ange 4:15.01

13 420 Verdone, Tom Pepperdine 4:19.00

14 112 Cortes, Michael Cal St. Los Ange 4:23.01

YIKES lol

I wish everyone the best tomorrow at their races. Run strong and run with your heart!!

Who has races tomorrow, anyways?

Eddy Lee,

Have you raced? I lost track on your progress, have you done what I've ask of you? Coach

M 12.5 (California, sea level, through Friday) two afternoon runs: 3-23:24, 9.5-1:03

T 10-1:15:27 w/a couple big hills

W 10-1:13:30 easy, 6xstrides

Th 10

Fr 12 5-31:48 (16:59/14:49 (5:56/M)); 7.5-47:30 (6:35/M)

Sa 7.5 ABQ too late to run that far. 1.5M-10:30, 6M-49

Su 18.7 ABQ 2:10:20 6:58/mile. running solo allowed me to run much faster than usual for the Sunday long run and I skipped the 2x.83M intervals (however, i did go through those sections in 5:22 and 5:00), but I couldn't do much if any at MP, because I had a progressively worsening dehydration headache for the whole run.

80 for the week. starting to get back in shape. was out 9/10 days and this week with less than a dozen days back, raced a 1500m in 4:33 and a 5000m in 16:51, with about 3 hrs between them. only got the last lap split on the 1500m, but I think I was probably close to even, 72-73's, which was my last lap split. I just did not have any speed and had essentially forgotten how to race such a short distance. Pack went out reasonably in 66-69 and I was left behind immediately. Aside from one set of strides and a bad 7M tempo at 6:17 pace, I had done nothing faster than 6 minute pace in three weeks and haven't done anything this year even at mile pr pace (4:39) or faster. The 5k was a bit better as the 80 (=16:40 5k)-82 pace for much of it felt sustainable and I closed with a good last 100m (last lap around 72-3). As embarrassing as this all is, the races helped me, the mileage is back up to 80, and maybe in a couple weeks, I will be ready to drop those times significantly. I would probably be ready for 2:40-2:43 at boston next month, if I were running it (my debut elsewhere last year was in 2:46), but it's obviously time to work on the track speed and hopefully the tempos will return to good quality, as I had a couple good marathon and lt pace workouts Friday at sea level.

so, eddy, don't feel bad about the 4:13--that's still your second best time, and you probably went out too hard and died with a group like that. the next big pr's should come in May, not March.

d p.

Awesome week of running, Jonesy! Those times should drop significantly. You are training very well.

I'll be honest; the entire last week of practice I felt like crap. My legs were always heavy/hard to pick up. I was not sure on how well I was going to do. However, I stuck to the race plan and tried to get out a little harder than last week. I was trying to be agressive as possible w/o running an insane split. I got out pretty well maybe mid pack, but I slowly got swallowed. The calliber in that race was too much. I was soon running in last by 1k, but I had a good last 300 to catch 3 people. I feel like I have no speed, but I am still aware that I need to peak in May.

My next race is this Friday in Fresno. It is a 2day meet. I probably need to run 405 to make it to the next day. I guess that is my goal.

GOod luck this week, Jonesy. Keep up the work and keep us posted on your progress.

eddylee:

You will never run consistantly or well with the ridiculous training that you do. Also, consider moving up events. Run mileage. Stop pounding intervals.

What did you run you loser? I need facts!

if you read above, you'll see.

anyway, eddy's got a 7 second pr already this season, his training has essentially been normalized since he came back from the achilles, and he's got a shot at his goal this season. boingo is not far at all from the sub 4 and solojoe's been doing some monster long stuff and good intervals, so if there's anyone to attack on this thread, it's me after those horrendous races. I'm far off; the other guys are in the ballpark.

eddy, between races, you must train smarter than ever. That means training to maintain fitness not trying to improve fitness. So you don't need killer workouts between races, that is a recipe for disaster.

If you do your training between races in cruise mode, but at different paces you will continue to improve your race results.

Don't be a hero in training, any fool can do that, be a hero in racing.

wellnow, don't you think it is too early in the season to be cutting out tough workouts?

Totally agree jonesy. You can definitely make gains in the month and 2-3 weeks that still exist in the traditional college season. May is the month to cruise, April is the month to suffer.

Suffered quite a bit on Monday. 16x400 with 60 sec rest..I don't know why, but I just had a really bad day. Averaged 69 maybe.

Much better day today.

2.25 mi warmup, 15 mins

6x1000 2 mins rest. 3:02, 3:07, 3:05, 3:09, 3:11, 3:08

pretty windy out there today. but SUN! sweet jesus there was sun. a pretty good day.

2.5 mi warmdown, 17 mins

Results 3-22-08

http://grfx.cstv.com/photos/schools/usc/sports/c-track/auto_pdf/FinalTotalsUSCInvitational.pdf

Good news: I am still alive and training

Bad news: I haven't been able to post because I've been in Tucson for spring break. So my training down there was far from ideal.

I have a race upcoming in a week. Haven't decided what distance to run yet.

M 12.4 ABQ: Rio Grande-12.2 pushing baby stroller-~1:37. ran 8:40-8:00 for 4M, then sub-8's, closed in 7:12/6:32!

T 13 1:45:14 4.5M w/u, solo-3x200m w/u-38,39,40 (100jog),3x1600m-5:22,5:36,5:36 (2:30 walk/jog rest),400 rest,3x200-35,34,33, 4m c/d,drills.

W 14.5 14.2 in 1:37 (6:49/M). (49:09 (6:55/M)/47:52 (6:44/M)) Did not feel easy enough, warm/dehydr.

last mile in 6:13.

Th 13.5 a.m. grass 3M-23:44, recovery; p.m. 10.5-1:26:16-late lunch made this brutally slow except 3xHills.

Fr 14 1:38:52 solo: 3M w/u, 7M tempo-44:18 (6:19/M avg: 6:06,6:27,6:29,6:44!,6:24,6:15,5:53), .5M c/d; drive to UNM and 3.5M more c/d. no lunch, hot--had nothing on the tempo, just 3M were at MP.

Sa 12 p.m. 1M w/flats and grass 3-23:54 in trainers. evening-8-1:11:40, Copper Rd, top of Sandia Mtns foothills w/3x400 steep,sandy hills, lost trail in darkness, ended up climbing/sliding down a mountain and getting some cactus spikes.

Su 21.7 18.7-2:11:48: solo, 7:03/M. legs heavy. 4hr rest- grass 3M-~25

101 for the week. not too happy with the times. probably raising the mileage had an effect. the one good thing was that the 200's at the end on Tuesday showed some improvement--need to regain some speed to lower that mile time.

I went up to West Point this week with my team for a meet. It was pretty windy, so the times were not grand - seeds for the 800m were off by up to 10 seconds. Only one guy broke 2:00, and he's run 1:52...

I ended up doing the 1500/800 double yet again. 4:06 and 2:05. I think my splits were 67-68/63-64/66/66, and 61/64 for the 8. Both were pretty easy feeling - I tried hard to keep it consistent on the third lap. Everyone else around me just died. It happened even moreso in the 800m - the curve in the last 200 was entirely into the wind and I went by the leader as he rigged up.

Today we did: 2 mi up, 14:00ish

6 mile tempo, 36:15. windy and cold. ran 5:50/12:08 (for two)/6:03/6:24(uphill)/5:50

3 down, 22:00ish

and lifted. (benched 135 for the first time today. hooray almost body weight)

The tempo was good, because I've been doing a not-great job of keeping my mileage above 60. It'll help out.

Good race, Boingo!

Jonesy, damn you are putting in a ton of miles. I can't wait to see your times drop.

I ran this weekend up in Fresno. I took out very agressively. I came through the 800 in 212, but fell apart badly after that. After about 1k, I was running by myself. It was a prelim event so the field basically sat and kicked for the last 500 meters. I ended up running 412. I'm not happy with the time, but I am glad that I actually went for it. I am running a 5k this weekend on the track, and I hope to break 16 for the first time.

Today we did 4x1200 dirt loops w/ 3min rest. The first one was in 346 and after that the coach only timed the rest. They were all under 400 for sure.

Good luck with training!

eddy, good to see you going for it and still running close to your pr. next month you should be able to hold that pace. I'm psyched to see you running a 5k. I think you're going to do well, based on that 5:00, 5:00,5:17 workout you did a while back. definitely a pr, maybe sub-16.

boingo, good results on a windy day. the northeast sucks for outdoor track in march and april--usually windy, cold, hard to get warmed up. I know nothing, as my results show. But I still think that you should get the tempos down below 5:50 pace.

I did 12.5 at 6:55 yesterday (Albuquerque). I felt in a rut, maybe with all the mileage, until mile 8. then I passed a 29 10k Kenyan cooling down who asked me what I was running and encouraged me to keep at it ('keep working, it takes time') (would you ever hear that from an elite American? look at the nastiness on this board.). So, of course, that mile became a 6:30 including the jog while talking to him, and I finished in 6:40/6:39/5:52.

Tuesday: 8x800m (1 minute rest) with UNM's track team. 2:36/2:34/2:38/2:38/2:42/2:40/2:42/2:44. then 200m-33.1 after a 2 minute rest. first time I can remember going beyond five 8's in a workout and that was the shortest rest I've done 8's in. Added the 200m at the end for speed work. 7.5M and will add another 5 later.

one guy I've been running with in workouts ran 9:06 3k a few weeks ago--hopefully I am not too far away from a good drop.