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

very impressive. your speed workouts must be fast. I'm guessing that you run 63-65 for 400m workouts, 2:12-2:15 for 800's? what are your tempos in?

boingo, sorry about the injury. seems to have popped up all of a sudden--maybe it will disappear as quickly? No idea, stress fracture, plantar fasciitis?

saturday 11M 8 of it in the Sandia Mtns at 6-7,000 ft.

sunday 17M leisurely except for four or so where I was catching the ABQ RR.

101 for the week, fifth straight hundred mile week. had a couple breakthroughs this week, 7 seconds faster on the 8x800m workout than three weeks ago, and sub-6 on the six mile tempo, with a good 5:31 close, solo (5200 ft elevation).

This week, a hard track workout Tuesday, more or less similar mileage, maybe a day off Friday if the legs are still not that fresh, and a half marathon on the weekend.

The most 400 repeats I've done this year is 6 and those range between 61-63 with full rest. 800s are done in 2:18-2:20 with 90 seconds rest. I'm done with tempos but when I did do them it was 2x5, 2x7, 3x6, 2x10, 15 straight at 5:20 mile pace. Nothing too hard, and I'll probably get flak that I'm underachieving, but it works for me.

Yesterday I did 2x400, 2x300, 2x200, 2x100. 4 minutes rest between the 400s, 3 minutes between the 300s, 2 minutes between the 200s, 1 minute between the 100s. 20mph winds and cold.

63, 62, 45, 44, 28, 27, 13.1, 12.1

Nice work there jonesy! I think you're right that it's not realistic to be near 4 this year after your long layoff, but this big aerobic base type work you're doing now will stand to you down the line (and I think it's probably the right thing to be doing). It'll be interesting to see how your times progress as you drop down race distances.

I do think a little work to develop your basic speed and coordination would do no harm. If the achilles would allow, some relaxed strides 2-3 time a week at the end of those long miles, and a session of short hill sprints (6-10 x 12second uphill) will do a good bit more than just keep you kicking over, and will make the transition into faster stuff easier and less injury-inducing. Even incorporating a relaxed sprint here and there on a long run would help - e.g. get to a hill and let rip for 10-15 sec, every now and then.

Thur: 37min elliptical+41min (6 miles) treadmill

PM: 27min easy on grass. Putting a heel pad in my shoe seems to help running outside, but kicks hell out of quads - it must change my running form.

Fri:53min elliptical (7.5 "miles") 25min treadmill (3.5miles). PM: 3miles elliptical, 2.5miles treadmill.

Sat: 3miles elliptical, 2miles treadmill warmup, 15mins 5:30 pace, 4miles easy (was supposed to do 2x15min, but quad got sore).

PM: 29min easy grass. Quad sore.

Sun: off.

About 45miles of running, 36 miles of elliptical for the week.

(Sorry, post above was by me too)

no actually dimwit its a 416 mile...think 64 seconds per lab = 16 second per 100m....follow me? Leads to a 400 1500. And most of those high schoolers, college athletes and others that have run it either have great amounts of talent or have worked very hard, or both....

and yeah it is pretty fast...but you wouldn't know, would you? Obviously your about as good at math as you are at running. If you had ran a sub 4 you would not be arguing.

Never correct and insult someone unless you're sure you're right.

64 second pace is a 4:16 1600m, which still leaves you 9 metres short, which you might cover in 1.46 seconds if you kept up 64 second pace - so 4:17.5, but given that 1609m is longer than 1500m you'd expect a slight slowdown, so I'd give 4:19 as a reasonable conversion, and a case can be made for 4:20 too.

Nice work Jonesy-5th straight week of 100+!

I'm am too sorry to hear about your injury, Boingo. Stay positive.

Last week of training:

M-8.5

T-6.5

W-off-2 midterms today

T-9

F-3

S-10mile race in 57:34 Total:11

S-72min run maybe 9.5miles. I took it real easy.

Total:47.5

I'm not going to worry about running in Oxy on June 7th. I will just get ready for the summer. My friend and I want to run a half marathon in Aug down in San Diego.

Good luck with training everyone!

that everyone on letsrun is an amazing runner, and never lies about their times.

The only real "talent" I see that is necessary for one to break 4:00 for the 1500 is the ability to run 53 for the 400. Even that is debatable. Yeah, you have to work hard, but I'd say that for every guy who runs sub-4 in the 1500, there are 2-3 guys who potentially could have done it but either trained too little or just incorrectly.

As for you thinking that you can just add an extra 100m is order to convert a 1500 to a mile (along with using the wrong "your"), I would suggest you not call anyone a dimwit.

nice job in that 10 mile race, eddy! that's nearly 2:00 faster than my pr. seems like you're in good shape and you don't even run as far as 10 miles very often in training. if I were you, I might throw in a 5k on the track soon.

a 4:00 1500m (and spare me the conversion debates here--we know that it is equivalent to 4:15-4:20 mile and who cares about the exact second (1.09x is the official conversion factor)) is fast. dyestat rankings from a few years ago would usually have every year 200 or fewer high school runners under 4:20 or equivalent 1500m in the whole country, if I recall.

That's a tiny percentage of high school male milers. So, it is a very significant achievement. In college, obviously a lot of additional people reach that level, but it's not as if you can't run a lousy 4:33 1500m as I did this year coming off the shin splints and still beat a bunch of collegians in a low level meet.

thanks, sair for the suggestion. I was doing 24 second hill repeats (10x) last Thursday and strides once or twice a week, but it bears reminding.

sub four, those are some good short workouts. you seem to have the philosophy (and it is working for you, obviously) that race pace and sub race pace work is the key. sounds like steve sherer's philosophy. were those 5:20 tempos measured in minutes or miles? (i.e. 2x5=2x5:00 or 2x5M?).

it's probably reasonable to think you have the potential to make some big drops in the future based on your low mileage and lack of tempos (something like a combination of what I do--high mileage--and what you already do--speed). All my pr's have come during high mileage segments, so I'm a bit reluctant to drop and work the speed, but that's obviously necessary.

Monday 14.5 14.2 in 1:40:54. out in 7:29 pace, back in 6:43 pace on dirt. last mile 5:45 (last quarter :75). Held back a little because of the race coming up and the Tuesday workout, but felt pretty good this morning.

tuesday a.m. 9M

ABQ (5200ft) w/UNM track team. 16x400m (:45 rest=100 jog)-73,74,73,73,75,74,74,73,73,73,74,73,73,74,74,71 (38-33).

this was about two seconds slower than in february the day of the shin splints, but that was 12x400 with :72 rest and this was not all out. the team target was :75 and they ran :74/73. hot, tough workout, but I held back some, except for a strong but relaxed finish on the last repeat. will run another 5M or so later today.

Those were MINUTES, definently not miles.

WILL YOU REACH YOUR DAMN GOAL ALREADY?

nice jonesy. way to close well on that long workout. that's really good with such short rest and at altitude.

i'm feeling a little better since i have been taking geritol. got back on the track today for 5x300m, 1000m, 5x300m. 100m walk in between the 300s, 3 minutes before and after the 1000m. i ran 47, 47, 48, 48, 47, 3:06, 48, 48, 47, 47, 44. nothing spectacular, but considering how terrible i felt a week and a half ago, it is a step in the right direction.

nice comeback workout dwigt schrude. good combination of speed and endurance. I don't see people doing that kind of workout too often.

I did another 5M this evening (14M for the day), with the third mile being an easy mile w/ABQ RR until the last quarter where I picked it up, down at UNM's Johnson field in 5:37 (2 laps plus maybe 40 yards--pretty close to a mile). I feel really good and think some pr's are imminent.

Did two days of biking..I took Sunday entirely off. Looks like you're the only man left standing, jonesy. I'm not sure whether my foot is going to be go or not for the Princeton Elite Meet 5k this Friday; I haven't tested actually running on it since Saturday. It's hurt to walk some, but it doesn't feel unstable.

I guess if worst comes to worst, I'll bag the 5k this weekend and just get bike and pool work in and hope the foot woes come around by the ICAHN meet. If that's no good, then I've done all I can do.

Wow, I didn't know that anemia was so common. I have just been running long and easy, trying to get my legs back under me. I'm going to try to do a fartlek thursday to mix things up, and maybe hop in a 5k road race on saturday and use it as a tempo run. Expectations are not high.

Good workouts both jonesy and dwigt. Get healthy Boingo, you were so close.

Sair wrote:

Never correct and insult someone unless you're sure you're right.

64 second pace is a 4:16 1600m, which still leaves you 9 metres short, which you might cover in 1.46 seconds if you kept up 64 second pace - so 4:17.5, but given that 1609m is longer than 1500m you'd expect a slight slowdown, so I'd give 4:19 as a reasonable conversion, and a case can be made for 4:20 too.

i am duly ashamed...you are correct...i have no idea what I was thinking...

The IAAF uses 1.08x to convert 1500m times to the 1 mile distance.

4 mins = 60 secs x 1.08 = 259.2 secs = 4:19.2

Like it or not, it's the IAAF.