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

Yes, I= interval, T= Tempo, R= Repetition

planning on running a few road miles this summer. have enjoyed the reading. there are def a number of ways to run a good 1500/mile. i prefer tempo efforts with some speed work.

im a father of 4 and train only during the :30 lunch from work plus whatever i can get in on the weekend. a typical week for me would be 4 :30 runs at whatever pace...usually finish up solid if feeling good, and 1 workout of 4 x 1/2mi. seems to be working for me at the moment.

i have done the 4 x 1/2mi thing the last 3 weeks...and the avg has dropped from 2.33 to 2.30 to 2.25.

good luck

2:02. didn't go so well. the race didn't go out as fast as i hoped. went through in 59 and 1:28. fell apart the last 200m. i think if i had a couple more speed workouts under my belt i wouldn't have died so badly

not bad at all. you'll go sub-2 next time. you haven't raced an 800 in a long time, right? maybe you just needed a bigger cushion on the first lap (i.e. 57).

saturday: 13.5. 3 afternoon runs. first, 3 in 8:30's on grass. second, 2.5 with jogging stroller. third, 7.5 in 52:42, last four miles @ 7 flat pace. 7's are getting pretty easy. a little sore. long run tomorrow morning.

Thanks. 57 was actually the goal but i got boxed in and just tried to stay relaxed. And it was my first 800m in.....3 years? A little over 3 years actually (05 indoor). It was a good experience I guess

see, that's reason for optimism. i don't know what your pr is, but you race a couple 3k's, time passes and after not doing too much speed work, you run a 2:02 in your first 800m in three years. I have no doubt in my mind that you'll break two next time out. and I'll be curious to see what kind of mile or 1500m you can run soon.

I did 13, not 13.5. just to preempt anyone doing the math.

eddy, not a bad race at all, considering the tough week, it being your first 5k of the season, and the speed-oriented training your coach has you doing. you beat my season debut by 13 seconds at least. to run a 2:05 in practice and then a 59 suggests you have some good 800/1500m times coming up.

You need motivation huh? How about this: Run sub 4 in the 1500 this season or I will kick your #*#*(#(!!!!!!!!!!! I'm sick of seeing this thread!

Interesting weekend at a pretty small meet for me. Since it was doubtful there would be a whole lot of competition there, my coach and I just decided to focus on seeing how hard I could bring each race home in.

1500: split 2:20 at the 8, ran 1:34 for the last 600m. (4:08)

800m: split 1:21 at the 5, ran 43 for last 300m. (2:04)

Then I jumped in the 5k to get a free tempo in. I was supposed to drop from 5:30's to 5 with a mile to go but I acquired a pretty big stomach cramp and just finished it out at that pace.

nice work, boingo.

sunday: 17 easy 2:07 (7:28/M, 7:10 on the return). ran about 13 of it solo. might run a few more in the mountains later today.

100 miles for the week again. did more speedwork, higher intensity, better times this week. looking to race in two weeks.

jonesy. wrote:

see, that's reason for optimism. i don't know what your pr is, but you race a couple 3k's, time passes and after not doing too much speed work, you run a 2:02 in your first 800m in three years. I have no doubt in my mind that you'll break two next time out. and I'll be curious to see what kind of mile or 1500m you can run soon.

I did 13, not 13.5. just to preempt anyone doing the math.

eddy, not a bad race at all, considering the tough week, it being your first 5k of the season, and the speed-oriented training your coach has you doing. you beat my season debut by 13 seconds at least. to run a 2:05 in practice and then a 59 suggests you have some good 800/1500m times coming up.

Thanks, Jonesy.

My gosh, my body on Friday was acting so fricking weird. Every single joint in my body was aching, but I showed no signs sickness other than body aches(running nose, coughing, etc). After Thursday's workout(205,59,64), I felt weak, extremely fatigued and motionless. I don't think I ever want to put my body through that much pain in practice. I almost did not go to the race Saturday, but I took some excedrin, and I felt a little better.

The race was hell. After the second mile(1023), my body started to shut down mentally and physically. I ended up running 1637-8ish; I did not bother to look at the results.

I can honestly say that I can not wait for this season to be done and over with. We have like 4-5 more meets. I'm running the 15 on Saturday, and I hope to pr...nothing more nothing less. This has been one long season. I just want to start all over again when running was actually enjoyable. I used to not wait to go for a run, but I know have to force my body to get out the door....signs of overtraining, burnout, etc.

Very nice work this weekend, Solo Joe. You will get under 2 this season. I still have not gone under 2...something about that barrier. My teammate almost did yesterday; he came out strong(26,200; 57,400), but lost it mentally when people started passing him with 200 to go. He was 128 at the 600 and ended up running a 201.When I ran 200.56, I had 2 things in mind...57 400 and focus on 500-600. The rest will be in your heart.

Nice weekend of racing, Boingo. lol I'll be happy with a 408 right now.

Jonesy, what kind of times do you expect to hit in your upcoming races? Your volume is incredible.

my quick thought: you'll get some burnout from workouts that are full (race pace) effort, yet which take place probably twice a week.

I'm hoping to get down to 16:20 next time out, which is my pr.

This is pretty much obvious, but you've got to take it a little easier in practice. Running 3 solid workouts in 4 days with 2 of those including near all-out runs in the 800 and 1200 will lead to you feeling sore all over, not ready to race, and not enjoying running any more etc. Make sure this week you control your efforts in the workouts and run relaxed and controlled. Hopefully, your coach will give you a little lighter week, but maybe you should take some initiative and communicate how you're feeling if you haven't already. Good luck in the 1500 Saturday, and all it takes really is one good race to rediscover why you love running and so on.

As for myself I ran a PR 4:06 for the 1500 on Saturday. Splits were 65 low, 66 mid, 65 mid, 49 mid. Tried to move up the second lap, but would've had to make a big move into lane 3, so I waited hence the splits. Ran the last lap alone trying to catch the 3 leaders, but didn't have the kick yet. Still, an encouraging effort especially considering I got about only 4 hours of sleep, and ran some hard workouts. For the week we did:

S: 11.2 miles really easy day after season opener

M: AM: 3 miles PM: 7.6 miles at 6:50 pace or so

T: Workout: 2x6 minutes on the road at around 5 minute pace(perhaps faster, had to improvise) with 3 minutes rest, little extra rest then a Mile in 5:01 on the track, lap jog and 4x400 in 67

W: AM: 3 miles PM: 6.5 miles recovery

TH: Workout: 8x400 with 3:15 recovery, first 200 at Mile pace, second 200 at 800 pace to work on turnover, split roughly 34-30 or 31 on them, it was 15mph wind 45 degrees and rainy, so was thinking about the effort more than time

F: Easy 5

Mileage has been steady around 60, and I'll probably get in three doubles this week with no race this Saturday, and then the biggest race of the season two Saturdays from now. I'm aiming for 4:02-4:03 there.

you've got a monster base jonesy, so i'll be excited to see what you can run. regardless, i know once you start dropping the mileage a little and running more speed you will kill whatever you run this time out.

i think the 800m was good for me because it made my mile pace feel a little easier. i did 10x400m today on a 2:30 sendoff (run+rest). 68, 66, 66, 66, 66, 67, 66, 66, 66, 62. this is the best workout i've had in awhile. gonna run my first 1500m ever on saturday, looking to dip under 4:10

hang in there eddy. you haven't been training for the 5000m so your body wasn't ready for it. look on the bright side, if nothing else the race will help your training. since you come from a very speed-oriented training system, the 5k was a good tempo run for you. even though it didn't go well (much like my 800m), you will reap the benefits from it eventually.

Eddy, You were way over your head thinking you were going to break 4:00 this year! I first told you 4:05 tops and this was a way BIG goal! You don't start the season running a 4:43 mile and except to improve that much! I suggest you try male cheerleading

solojoe, great workout and way to finish strong. bodes well.

monday 19.5

a.m. 12.5 w/baby stroller. 8 of it on dirt and return with a big headwind. ran 9 minute pace, except 6:35 last mile. none of it felt easy.

p.m. 7 t/f track, 3x1600m (400m jog rest and wait to 2:30 total)-5:35,5:38,5:34; 1:25 rest; 1x200m-33 flat.

thought I had the baby alone MTW, so did my run with the stroller in the morning but a re-scheduling meant that i could get in a track workout tonight and then it's stroller city TWTH. didn't have much for the 3x1600, didn't have toughness to go for it; started to feel a little better at the end--maybe I should have done another rep. the 200m was my fastest of the year. probably will come close to finishing out April w/100 mile weeks if healthy, and then drop significantly for May. hope to run sub-6 pace for the tempo Friday.

tuesday 18.5

a.m. 12.5, w/baby stroller, 8M on dirt. 9's out, 7:54 avg back. last two miles on asphalt in 6:49,6:03.

p.m. 6 w/baby stroller. easy, worked hills a bit on way back.

112.3 miles in last seven days (just happened that way, not intentional). my highest ever.

WOW congrats!

I had crappy practice compared to a usual rep day.

1x1200

1x800

340,220

I decided to wear flats instead of spikes. Damn, I noticed a total difference. I am not blaming my performance on the shoes, please. Anyways, my legs were just dead. There was wind and I had no energy. My teammate(201,410 this season) ran slower than me. We are both feeling the exhaustion.

Monday: 8(3.25 miles at 630pace)

Tuesday: AM- easy 4

PM- 1x1200

1x800

Total: 2.5miles

Coach Lee wrote:

Eddy, You were way over your head thinking you were going to break 4:00 this year! I first told you 4:05 tops and this was a way BIG goal! You don't start the season running a 4:43 mile and except to improve that much! I suggest you try male cheerleading

Are you a real coach? do you EVER have anything positive to say??? You contributions seem to have "Im a turdbag" written all over them. Thanks for nothing dude!!!