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

I meant 1.08x but didn't want to post again to say it. That is supposed to account for the 1609/1500 and a bit of slowdown.

good that you're running again solojoe. really sorry to hear about the setback continuing, boingo. there's always the chance that you'll get the big taper effect in your next race.

Good workout jonesy - with such short recovery it suggests you're in sub 16 5k shape at that altitude, and faster again at sea level.

Is the half-marathon going to be at the same altitude? What's the PR to beat?

good to hear it sair! I would be very happy with sub-16, hopefully in about ten days. the race is at sea level and my pr's 1:18 on a tough course on a humid day where times ran a couple minutes slow.

wednesday 14.5M

14.2 in 1:38:18 (6:55/M)

7:01 out, 6:49 back, close in 5:50. dehydrated, so a bit tougher than I would have thought. will try to take it easier tomorrow and maybe take Friday off before the race.

Man, this thing is still going on? What the hell has everyone run thus far? RACE wise... I could give a shit about some of these workouts

Mon: 6miles elliptical (6x 3:15 reps), 7.5miles treadmill.

PM: 5miles elliptical

Tue: AM 3miles elliptical, 3.25 miles treadmill.

Physio.

PM: 26 min elliptical, 35min run (grass).

Wed: 2.6mi elliptical, 1hr treadmill 9.4mi (getting down to just under 6min/mi near end).

PM 45mins easy grass. Tired.

Hardly slept last night, feeling wrecked today. Going to take the day easy.

I ran 4 flat last year and one of the best workouts I did was 3x500m at race pace with 30 seconds rest.

A week before the race I did this workout in 1:18, 1:22, 1:20.

Its a good workout

I think I might be semi-back on my feet. I was able to do a workout yesterday, and I'm going to at least attempt racing.

Yesterday:

15 w/u, 15 w/d

3x1200 with 3 minutes at progressively faster pace

3:37, 3:33, 3:30

Last year when I ran this workout a few days out from my 5k pr (15:42) I ran 3:46, 3:41, 3:41. Clearly my fitness has progressed a little bit, but I still don't know exactly what it bodes for 5k. I'll probably go out around 4:50 mid and see what happens.

the fartlek didn't go well, but at least i finished a workout. slowly feeling better

friday off, travelling.

saturday 14M ran a half marathon in 1:15:45.

pr by 2:19. 5:46 average. enroute pr's of 58:22 for the first ten miles (pr by 1:06; last 10.1M in 58:05>so the real 10M pr would be about 57:35 now), last 10k in about 35:30 (6.1 in 35), which is about a 20 second 10k road pr. ran the last 5k w/hills in 17:20. big drop in time, great conditions, felt very strong and even could have run harder but I didn't know how strong I'd continue to feel with the 100 mile weeks and the altitude and no taper but a travel day off. didn't get a chance to run afterwards. running a 5k and a 1500m next weekend.

9.5 Sunday.

79.5M for the week with one day off.

great week, excellent 16x400 w/o in 73-4 w/45 second rest at altitude and big sea level 1/2 marathon at 5:46 pace, lots of pr's enroute and total. don't know how the 1500m will go this weekend, but am hopeful for a good 5k pr. anterior calf by shin is a bit sore today.

16:38 for a multiple minute road race 5k win. didn't feel too stressed thankfully

Nice work Jonesy! Annoyed I didn't put up my 1:15 prediction now. Hope you're still on the road to recovery boingo.

my last few days:

Thur: 3mi elliptical, 8.1mi treadmill.

Fri: 3mi elliptical, 10mi treadmill w/ 6mile tempo in 33:30 (90 sec break in middle).

PM Shin sore from hammering on treadmill. 4.5 miles elliptical, some leg weight work (squats etc).

Sat: Day off, shin sore.

Sun: Shin all better! 2.6miles elliptical, ~8miles outdoors (longest outdoor run yet)!

PM: 40min outdoors.

~something like 62miles run(24/25 outside), 33miles elliptical. Getting there.

nice road race, solo joe. sounds like your strength is back.

sair, I realize that there is no wind resistance on the treadmill but 6M at 5:35 is still pretty good for someone working his way back.

abq:

monday 14.5

a.m. 11.5, w/11.2 at about 8:10 out and 7:02 back, closing in 5:55 (:76). still not too fresh after half marathon.

p.m. 3 on grass, very slow. track w/o tomorrow morning.

not as impressive as that wicked half marathon. congrats

I had the incline at 2% to compensate for air resistance. I still can't take it seriously though, this treadmill stuff.

And before I got injured I was doing 'real' tempos, longer, 15 seconds faster, so it'll have to do for the moment!

sair, if you normally do tempos in 5:20 for, say, 8 or more miles, that is pretty damn good.

appreciate the good word, solo joe.

ABQ tuesday 14.5M

a.m. 7.5: t/f UNM track. 4x400, 4x1k and a 200.

avg 1:56 rest after 400s, :56 rest after 1k's, and 2 laps jog prior to the 200.

77(thought the guys were doing a 1k),3:07,69,3:13,75,3:17,73,3:17,33.

died after the second 400, but all in all better than any w/o at sea level last year and probably a bit better than the 1200m w/o a couple weeks ago. still affected by the half marathon effort.

p.m. 7M around 8ish pace.

Good day for me. Since we're just about to wrap our season up (2-3 meets left) I'm just trying to keep my foot alive enough to last till the end. I'm cross-training for..every day, basically, except one practice and a race.

Today I did:

15 up

800 (4 mins) 600 (4) 400 (2) 200, all at mile pace

10 down

Ran: 2:04 1:36 64 28.

Went a liiiittle harder than I should have for the 800 - especially on a windy track like the one we've got. I think my sense of pace has been thrown a bit with the lack of actual running I'm doing. I backed off a bit on the 400, but in general...this felt good.

I feel really confident about my ability to hit 64s for 1500 right now.

nice workout, boingo. seems like this is the time of year to do a workout like that, although your coach has had you doing similar workouts all season. it would be cool to get one of us the sub-4.

abq: wednesday 12.5M

12.2 in 1:24:37 (6:56/M)

44 out (7:12/M), 40:37 (6:39/M) back

7:50,7:35,7:15,6:45,7:05,6:55,6:54,7:02,6:47,7:06,6:34,5:41

am cutting a little mileage and intensity prior to saturday's races. this felt harder than it should have been but I was holding back a bit. the plan is to run easy tomorrow, still double figures, and then run short or even take off friday--whatever is needed to get the legs fresh to beat my 1989 college pr's at two events. next races after Saturday will be at least two weeks away (maybe boston high performance if i can get in), according to the current revised plan.