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| Solo Joe |
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Well.....ran 8x800m today, and it was terrible because i was terribly sore from squats yesterday. i hadn't done squats in awhile, so i thought i was taking it easy. apparently i wasn't because the workout was embarrassing. hopefully the legs feel better by saturday |
| jonesy. |
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since you're still training very hard two days before your race, the race isn't that important to you, so I wouldn't worry about it. Plus, I've very often had bad races at the end of excellent weeks of training and good races at the end of bad weeks of training. all this should pay off next month when you limit hard workouts shortly before your races. keep up with the squats as that will improve explosiveness. |
| jones. |
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wednesday 8.2M w/baby stroller. had to wait for weather to break to go, and hit darkness. thursday 15M morning 3-grass-24:05 evening 12-1:27:21, including 2x1.9M UNM campus loops in 11:21 and 10:54, w/1/2M jog rest. big headwind on first half. effectively solo. longer tempo w/UNM tomorrow afternoon. |
| jonesy. |
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friday 13 a.m. 3 grass real slow-achilles balky p.m. 10 w/5M tempo solo in 30:43 (6:08/M): 6:21/6:24/6:19/6:01/5:38 was windy. unm guys at meet. jogged a mile and then ran 1M in 5:59 against a huge headwind until the last quarter-78. probably tired from tempos yesterday. set for 1/2 marathon in early may and probably socal track meet the following week or will wait until return to nyc for track races. I'm not ready for fast stuff anyway. |
| jonesy. |
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saturday 14M Sandia Mtns from Spain Rd to Academy ranch and back, then up well into the Cibola National Forest. ran well after warmup of achilles. 1:49:20 eager to hear about your races. |
| Solo Joe |
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My track meet was cancelled because of weather :( sounds like training is still going well for you jonesy, when are you going after that 5k pr? |
| jonesy. |
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sorry to hear that solojoe. looks like i'll go may 10th or may 20th for the 5k pr and get a 1500m in there probably as well. I will probably race a lot in May and June (roughly 1/2 marathon, 5k, 1500m, 10k road, 4 miler road, another 5k and 1500m, and probably a five miler on the roads). I would've liked to do this icahn meet next week, but have to leave that free in case i have interviews in chicago then. it's hard to get to races from here, some bowling league brought the cancellation of abq indoor meets this year, and unm isn't holding any meets except may 3rd, which I'm missing for the half marathon. |
| boingo |
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Back from a meet and a week of iffy training, at least on feel. Monday we did our pure speed stuff: 350 300 250 200 150. It was windy and cold (surprise) but I ran the same times I did for the last occurrence of the workout without the urgent need to empty my stomach after the 250. I ran 48, 40.5, 34, 28, 20. Wednesday we did 6-4-3-2-1x2 at increasing speeds, jog upcoming interval. Did not feel great after the first set - I should have been able to hit the same times again, but I think I had started coming down with a minor bug this day. 1:38 61 44 28 NT 1:41 64 46 29 NT Yesterday I ran a 3k, 800m, and a 4x4 at our meet. (My lord, my calves are sore today...) A small PR in the 3k: 9:01. I just wasn't mentally in it - as soon as I finished I was disappointed in how I ran it. 2:00 in the 800m - sat in the back for first 400 (and I still went through in 58) and pushed the last lap. Tied up really hard on the home stretch - if I had been able to maintain I might have run under 1:58. And a 54 low in the 400 about 20 minutes later. All in all it was pretty decent - the 800m felt like I gave it everything I had the last 400m, which made up a little bit for my wimp out in the 3k. |
| eddylee |
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Good job on the pr, boingo! Jonesy, what socal meets do you plan on running? I am also sorry to hear about your meet being cancelled, Solo Joe. My gosh, 413.99...my head is so f up. This entire week has been crap. I had my worst practice this season on Tuesday. Wednesday I was sick, and I took a day off. Thursday I was still a little sick, but decided to run an easy 4. I felt fine on Friday, but I had no idea how things were going to play out. My heart is not into running right now. During the warm up, I was trying to stay focused and cheerful, but I had no motivation. I was so burnt out. Anyways, the race went out fairly easy. I was in second for about 800meters(65,213) feeling ok. Some guys make a surge, and I try to go with them. I fell off with about 500 to go, and my teammate passed me with 400 to go. I came through the 1200 in 321(65,68,68) and finished in 413. I wanted to end my season, but my teammate cheered me up. He told me that this is just one race, and he felt the same way when he ran 417 2 weeks ago. You just got to put this behind you. Saturday I went for a run, and I did not know when I was going to stop. I ended up running more than 15miles(1:49). I was running in peace. Running lately has felt more of an obligation than a pleasure, but yesterday I realized how lovely running truely is. My motivation is back, and I cannot wait until next Friday(15,8). I simply forgot why I love running; yesterday the answer was clear. Good luck with training!!!! |
| heremon |
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How old is the guy who started the thread? Out of college? I just looked at it today for the first time. |
| jonesy. |
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nice set of races, boingo and congrats on the pr. your next time out you should be able to go sub-9. I think that two track races in a day or two should be the most you do. eddy, just keep doing what gives you motivation to run and variation in training, plus limited race pace or sub race pace work, are pretty key. Sunday 16.4 2:11. felt crappy except in the middle miles and achilles was creaky in the first three and the last three miles. did more exercises today. may take tomorrow off. 104.6 miles for the week. not a good week of training. need to get more sleep, avoid the jogging stroller, which worsens the achilles, and hopefully get pushed in the track workout and tempo this week by running with others of comparable form. got mediocre tempos, poor track work, and no 12 milers at sub-7 pace this week. however, I did get tempo work on two days, plus one track workout and some good climbing and turnover in the mtns Saturday. |
| anothersoldier |
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I am close to being sub four i believe, I ran a 201 800 last Sunday and today did 10X400 with 90 sec. recovery in 64,64,63,63,63,63,65,66,64,63...I have already run 408 two weeks ago, do I have a shot at sub four this week? |
| jonesy. |
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I think that no one here would know the answer to that, since none of us have run sub-4, although boingo is clearly very close. struggled monday to run 12 in two runs. but by the end of the second run, achilles exercises were starting to pay off. tuesday 13.2M a.m. 7.6M. did 3x1200m (2:00 rest) in 3:46,3:55,3:59 then after five minutes, including a 400 jog, did 4x400 (1:00 rest) in 68.0,69,72,73. was pretty hot. in the evening did 5.6M slow--was feeling quite good though. running with UNM track team really helped, although I missed the first 1200m. This was my best track workout probably in my comeback. The 3:46 was :20 faster than any 1200's I've done here at altitude and :05 faster than any 1200's I did last year at sea level. The achilles slowed me a lot Sunday and Monday, but it may have turned the corner. Ten days or so to the half marathon and then time to drop from 100mpw to 80 or lower and pick up the intensity. to answer your question, eddy, I was thinking of Oxy, but I haven't bought a plane ticket yet. |
| Solo Joe |
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rough workout today. did 4x200m (200m jog recovery), 2 mile on the roads, then another 4x200m. the 200s were around 29-30 with a couple faster. the 2 mile on the roads was only 10:45 :( |
| jonesy. |
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nice workout. wednesday 14.5M 14.2 in 1:39:20. out in 54:05, back in 45:15. 8:33,8:22,7:58,7:13,7:16,7:02,7:05,6:49,6:35,6:40,6:19,6:33,6:16,5:33. felt great the whole time, very relaxed until the last three miles, but right achilles or ankle wasn't allowing me to push off for the first two to two and a half miles. gradually improved and then felt really good on the return, which averaged under 6:30/M, and closed in a pretty smooth 5:33. |
| Solo Joe |
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nice. definitely moving there at the end |
| jonesy. |
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thursday 15M a.m. 3 on grass really slow p.m. 12 met ABQ RR for their tempo work at the golf course, pretty big hill near end of the 2M loop. 2x2M-12:11 (maybe 4 minutes rest), 11:29 ran easy w/them for the first mile of the first loop, then picked up the second mile. did the second fairly hard. today was supposed to be easy but I decided to work a bit when I was out there. then 4x.1M hills hard. real tempo tomorrow, but likely solo unfortunately as UNM runners are headed to Mt. Sac and some other meet. btw, it didn't get too much notice on letsrun, but the british transfer student lee emanuel of unm ran 3:40.77, in his first outdoor 1500m, behind lomong, teg, solinsky, and maybe one more at sun angel last week. |
| jonesy. |
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abq friday 14.5M 14.2M in 1:36:36 (6:48/M) I did a 5k warmup at nine minute mile pace (achilles was a bit weak), then an 11.1M tempo in 68:50 (6:12/M). 6:23,6:37,6:09,6:16,6:17,6:14,6:24,6:02,6:15,6:05,5:38. the first nine miles of the tempo were on gravel, the last 2.1 on asphalt. I could only manage marathon pace for the first seven miles, so I decided to extend it to 8, then to 9, then said what the hell why not do it all the way back to the last mile marker? extending at this pace wasn't too hard, so the half marathon should be okay in a couple weeks. pr for the half is 5:57 pace and that's on the roads at sea level (though on a hilly course and a sweltering day). I had to work harder for the 5:38 close than the 5:33 on Wednesday but I wasn't all out or anything. |
| Sair |
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Can I join in this thread? I need something to keep me honest, as I'm just coming back from injury and my motivation isn't 100%. My story: PRs 800m 2:05 (3 yrs old) 1500m 4:21 (5yrs old, haven't run one in ages), 3k 8:53i (3.5yrs old), 5k 15:34 (3yrs old), 10k 32:31 (last yr, wasn't fit). Due to academic pressures and unfortunately timed injuries, I haven't run a track season in 3 years, but it's time to knock my PRs out of the park, as they're way overdue based on my cross-country performances. Had a great winter, some good races, but got injured a week and a half before my big races (went over ankle, strained achilles). Took time off, raced, jogged gingerly, raced, got sick, tried to train through sickness and antibiotics for 3 weeks, injured foot in doing so, raced, knocked myself out of action for 3 weeks! Cross-trained, back doing a little running since wednesday, mostly on treadmill as for some reason the foot seems to hold up a little better that way. I probably seem very stupid, but those of you with college/club commitments know what it's like... So, it's been over 2 months since my last workout, but I've only put on 7 or 8 pounds which is good for me, and I'm hoping the cross-training has kept me in some kind of shape. I'm more of a long distance type (not sure if I can break 60 for 400m!), and will be mostly training for 5k (sub 15 here I come!), but a sub 4 1500m along the way would be really nice. So, hi everyone! Sair |
| Coach Lee |
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Guys, this conversation is getting old... Jonesy feels like shit everytime and he steps on the track and Eddy Lee is underachieiving bigtime! |
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