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| eddylee |
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12/24 AM: 4 PM: 6 -------------- 12/25 AM:0 PM:6.25 ----------------- 12/26 AM: 1.5mile w/u 3x800 + 2x400 + 2x200 all with equal distance recovery jog. 1.5mile c/d 2:22,2:24,2:20, 65,63,32,30 7miles TOTAL It was a windy day on the track, and I am currently training at 3000ft(previous was about 400 ft). Do you think there is a big enough difference in elevation to effect my training performance? PM: 0 ------------------ 12/27 AM:4 PM:6 |
| questioning person |
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I haven't read the rest of the thread, but why are you doing two insignificant runs each day? Better to do 4/8 or just 10 in one run, in my opinion. |
| another canuck |
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I think you probably will notice the altitude on long intervals, although it won't be a big difference. I think you're varying your workouts too much. If the focus is on 800s in 2:20, just do that. If the workout is 400s in 65, do that. It seems like you are lacking race pace strength. Pick an intermediate goal, like a 1600 in 4:30, and run 4x800 in 2:15 and 6x600 in 1:42. If you can accomplish that, you move your goal down to the nest level. Good luck |
| eddylee |
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12/28-0 12/29-0 12/30-0 12/31-5.5 1/01- AM: 6.5 PM:3.5 ---------------- The lateral part of my right knee was hurting a lot after my run on 12/27. So, I decided to take a few days off. |
| indycar |
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Having run a 2:00 800 and 16:22 5k, there should be NO reason why you're not running 4:00 or faster for 1500 RIGHT NOW! |
| eddylee |
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1/2 First day of second quarter uggg AM: .75 w/u 5x(400+1min rest) in trainers btw .75 c/d 65,68,69,70,71 4hours later 8miles |
| BEER STEAK |
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eddylee, I'm with you buddy. Sub 4:00 is my goal for this spring as well. I ran 4:16 last spring when I was in 2:02/16:40-ish shape for 800 and 5k. A year later I'm a minute faster at 5k, so I think I have a shot. |
| boingo |
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You might find it harder than you think. I ended up running 2:04 and 16:52 for 800 & 5k, and that year I ran 4:13. The next year I ran 1:58 and 15:42 and I ran 4:05 (admittedly, it was the day after I ran a 10k - I might have been able to do better fresh). This year hopefully I'll be able to do it. I ran a 4:23 (mile) in December, and bar STUPENDOUS misfortune, I'll be able to drop 5 or 6 seconds in that many months. |
| eddylee |
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Awesome! I am about 45 seconds faster in the 5k from last year. So, hopefully I can pull it off. However, I am starting to realize that holding 65 second pace is damn hard. I may shoot for sub 405 instead. Hey, feel free to post your training on here. Good luck, budd. |
| liff |
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edylee, you sound in very similar shape to me, my targe is sub 16:00 5k between may and aug and possibly a 4:05 1500 too. I wish you luck in achieving your goal. |
| BEER STEAK |
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Good luck to you too. Maybe I'll post some race results as they roll in. |
| Flagpoles Entourage |
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liff I'm goin for sub 16 in may as well. I started training about 3 weeks ago. December Sunday-16th 0 8 55:10:00 Monday-17th 0 8 1 mile warmup, 6 mile tempo at 6:00 min pace, 1 mile warmdown 35:24:00 5:54 avg Tuesday-18th 0 10 1:16:15 Wednesday-19th 0 8 54:40:00 Thursday-20th 0 9 1:00:40 Friday-21st 0 6 44:04:00 Saturday-22nd 0 12 Long Run 1:29:07 Week Total 61 Sunday-23rd 0 8 55:40:00 Monday-24th 0 8 1 mile warmup, 6 mile tempo at 6:00 min pace, 1 mile warmdown 35:28:00 5:55 avg Tuesday-25th 0 10 1:08:18 Wednesday-26th 0 8 53:40:00 Thursday-27th 0 9 1:03:01 Friday-28th 0 6 43:20:00 Saturday-29th 0 12 Long Run 1:26:50 Week Total 61 January Sunday-30th 9 4 1:01:20 28:55:00 Monday-31st 7 0 1 mile warmup, 5 mile tempo at 5:50 min pace, 1 mile warmdown 28:46:00 5:45 avg Tuesday-1st 4 8 31:24:00 56:56:00 Wednesday-2nd 8 0 55:03:00 |
| liff |
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have you had some time off then? you seem in pretty good shape. I think I'll start posting my training here too, since we all have very similar goals it will probably be beneficial to all to get different views on each others training. |
| boingo |
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I'll jump on the bandwagon. I'm always curious what other people have been doing. This past week this is what I did: 12/23: 17.3 miles, 1:54:41 12/24: travelling 12/25: 7.1 miles, 47:49 12/26: 3.25 miles warmup/cooldown, 25 minutes 5x400m with 60 rest: 61, 64, 63, 65, 70 (this was rough outdoors) 12/27: 6.75 miles, 45:46 12/28: 9.5 miles, 70:00 12/29: 9.5 miles, 70:00 54 miles normally I would do a 30-45 minute tempo run on mondays. |
| boingo |
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PS. Are you guys all in college? What year? |
| liff |
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01/08 5mi 02/08 9mi 03/08 9mi (I'm in Europe so run when most of you are still asleep) I'm at university in my 2nd year, haven't been running too long though (1.5yrs). 5k PB 16:48 from last summer boingo: why did you only do 5x400? if you're taking such short recoveries wouldn't it be better to up to 10 or 15 at 1500 pace? |
| boingo |
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5x400 is supposed to be quicker than race pace - a workout to help you feel more comfortable AT race pace. I didn't do a great job with them - they should have stayed more around 63. (It's supposed to be 3-4 seconds quicker than current race pace) My coach uses a little bit of a strange system - if I explain it maybe it'll make sense why I'm doing something like that now. For track we rotate between three styles of workout - speed, speed-endurance, and endurance - to make sure at no point we're stale in any one area. We're a decently high mileage team so we can get away with doing hard & short workouts like this without compromising our base (usually I'm hitting 70+ - last week was not so great). So basically, why not do more? It's not really possible at that pace, at least for me. I was doing them in trainers, and I died hard the last one. We'll do 16x400 later on with a minute rest at race pace - but that is a mind-boggingly difficult workout for me. I think not too many people would be able to complete 10x400 @ 62 with 60 rest if they were in 4:24 shape. |
| BEER STEAK |
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Interesting approaches. boingo and eddylee, it looks like you guys run all your workouts faster than I do - from 400 repeats to easy runs. Should be interesting to see if I can keep up when it comes to race times. I wasn't going to post my training, but I'll post this week to show the contrast. Everything through Thursday AM is already done. Everything else is planned. Monday AM - no run PM - 3x(4x200) in 33-34, 100 jog recovery, 400 jog between sets; with strides, warmups, and cooldowns, 9.5 miles total Tuesday AM - 9 mile run, starting easy, uptempo by the end PM - 3 miles easy Wednesday AM - 3.5 miles easy PM - 4 miles easy Thursday AM - 4 miles easy PM - Tempo run - 5:40 to 6:00 pace; with strides, warmups and cooldowns, 10 miles total Friday AM - 4 miles easy PM - Easy run, then strides and accelerations (top end speed, very short bursts) - 6 miles total Saturday 12 miles starting easy, uptempo by the end Sunday 6 miles easy Total: 71 miles Next week I'll trade the 1500 paced effort for a hill workout and switch the tempo run to some long intervals. Other than that, nothing killer on the menu. Some people might say I have too much junk jogging in here, but I'm trying to take things gradually, 70 mpw is still pushing the envelope for me. |
| eddylee |
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Your workout of 3x(4x200) in 33-34, 100 jog recovery, 400 jog between sets is the pace that I was running in the beginning of the season last year. I ended up running 2:00.56. I promise you that I never ran a 200 faster than 30 working up to this meet. I was following Daniels' Running Formula and the pace directed me toward 33-34/200. I have no idea how I was able to run so "fast" off running 66pace. After the meet, I joined the track team, and the coach made me do 200s in 27s and everything(400-600meters) toward race pace. My last race of the season was 2:00.58. After the season, I was a little suspicious if training at such a high quality pace is correct/necessary. I followed Daniels'800 program and ran 2:00.56 in a matter of 5-6 weeks of transition from running base miles. This fall I followed the 5k-15k program and ran a PR of 16:22(almost a minute PR). For me, DRF works. ----------- I'm happy that people are starting to post their training. This is what the running community is all about...coming together to achieve specific goals(individually or as a team). ----------- 1/03 AM .75 w/u 6x(300fast+100slow jog) .75 c/d the workout was continuous, and the coach told us to run by feel. |
| fUrCeOsNhN |
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train with the430miler that guy gets it done, son |
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