sair, that was a tremendous workout and your target times must be pretty good if you're a long way off. I will try to get in those workouts you suggested.
today 14.5 easy.
sair, that was a tremendous workout and your target times must be pretty good if you're a long way off. I will try to get in those workouts you suggested.
today 14.5 easy.
Cool Jonesy. I'm impressed with all the middle-distance opportunities you have to race. When I'm ready to compete at that level, I hope there are opportunities here. What would you guess the age range of your competitors to be? Also, thanks for the updates!
Thanks Sair for the welcome. Without digging back through the thread, I'm curious, are you in the midst of making a come back or are you training to compete for your university?
This past Monday completed a 61 mile week. I mostly run at night, however, I've done about a weeks worth of morning runs to get used to the heat and humidity. There for a few days it felt like I hadn't even been running.... it was tough!
You all be cool and I'll be keeping at it!
Ron
at oxy, most were collegians, with some post-collegians and even a few master's runners (one at 4:02). in nyc, they range from college-age to their sixties.
To Ron: I was competing for my university up until March, when I injured myself running races on a bad ankle. I was very fit at the start of March, but March was patchy and April was a write-off. Since start of May I've been getting back properly, starting mostly with gym stuff, now getting back to proper outdoor running.
Guys, must say I really appreciate the support, I wouldn't have been half as motivated to get back without it.
Planned first race back: area track championship on 25/6, probably 5k track.
Peak races will be 19july(probably 5k, possibly 10k)-23july(mile). Hopefully in between get in a 1500m and a 3k.
Jonesy, another workout I'm a fan of is the race-pace time trial a week off a big race. For 3k I do 2k, for 5k I do maybe 3200m, and for 1500m, I try for 1100-1200 (1200m preferably). Then when you're in the race, you know what to expect, you know your pace, and when it comes to that tough 3rd lap you know you've been through it and only have to tack on an extra 300m afterwards. The key is to run relaxed, and not be kicking the last half-lap to make your time.
If you can run 3:28 for 1200m without a kick or a taper, 4:20 should be easy.
sair, thanks for that second workout idea. I'm going to do the 600s or 800s on Sunday. tuesday may be my last 1500m chance for awhile.
thursday 12
10k workout (w/club), including jogs in 39:49, 1k-2:58 (down, 1:51r),1k-3:13 (up/dn, 3:55r),1/2M-2:41 (up, 2:37r),.8M-4:20 (up); 4:59r; 3x3 Lamppost-maybe 180m?-32,34,30.
good workout, but died on fourth interval after working hard on the last hill of the third to get up to the front.
friday 13.8 mostly at or under 7 minute pace, carrying stuff to do errands. might be getting sick.
Unfortunate update:
Haven't been around in awhile because shortly after my debut time trial my knee started hurting on the outside and I couldn't run for more than 10-15 minutes before the pain became unbearable. Went to a couple doctor's who had a couple different ideas, tried to rehab it, nothing was working so I took my time off and am back to my base building now, well out of shape. 2 pr's this past track season, training by myself. I guess I can't be too disappointed, but I know I can go much faster.
Best of luck to everyone in continuing their quests.
Good workout thursday jonesy! If you're racing tuesday then sunday might be too close to do the kind of workout I suggested - they're tough and require a bit of recovery - but you know your own body best.
o.k., sair, good advice--maybe i'll do just one 6 to get a feel of the pace, or stick to the 3k and build up the speed for a few weeks more seriously after the 5k.
solojoe, thought that something like that must have happened. your time trial and workouts were auguring something very fast, but you'll do that and more next year. it might help you to get on a team for the next year.
saturday 18.5 in the 90s and humid by the end.
I am walking on at a top 15 school for graduate school :)
In my quest for once again breaking 4:00 min in the 1500m, I ran the Hospital Hill half-marathon. I got an idea of the kind of shape I'm in. My goal was 1:30 (6:52 avg), however, I cratered and ran a 1:46. Temp was 80 and the humidity was 65-70%. Needless to say it was hot and muggy and I found out I was unprepared for it. I was doing okay and on pace for better than half. However after 10 miles I was cooked. The heat/humidity and long hills did me in. The last three miles were a joke.
My mile splits:
6:46,6:51,6:55,7:05,7:17,(15:35),8:24,7:54,9:21,(20.19),8:41,0:46.
All-in-all, more work to do. I'm not getting discouraged and will continue my pursuit. Best Regards. Also, welcome back Solo Joe.... where you going to grad school and what will you be getting a masters in??
Ron
Hospital Hill is a tough race. I've done it a few times, and never come that close to my HM pr on a flat course, even when I was in better shape. And don't get discouraged, you have to start somewhere.
I don't want to reveal too much about where I am going, but I am getting my Masters of Science in Accountancy. The school has 3 male distance runners going to nationals next week.
Last week:
Mon: 1hr v easy.
Tue: 23min wu, 8k tempo 26:57 (13:44, 13:13), 5min break/jog over to track, 3200m hard 9:55. 13min cd. Breezy. Blistered on track, damn.
PM: 4.4miles elliptical, ~1.75mi treadmill.
Wed:OFF(blisters)
Thur: 22min wu, 26:12 tempo (felt magic, was going to take 2min break and do another 10min but blister was getting sore), 25min cd.
PM: 50min easy, squats.
Fri: 66min easy, hill strides, core.
PM 39mins easy, v. sore.
Sat: OFF(legs v sore, and exhausted).
Sun: AM 1hr45 inc hill workout 12x2mins (2:30 for last two), 1 min jog recovery. Good workout!
PM: 42mins, felt great.
3 good workouts, feeling better with each one, but two days off for stupid reasons. Must start being more careful. 2.5 weeks til first race back (hopefully), 5.5 weeks til peak.
nice week. you are going to have a great season, sair. two very high quality tempos and a lot of base for a five day week.
ron, just keep at it, and like i say, get in with a club for tempos. i couldn't run sub-6's in a 5k until i started doing the tempos. and try to get consistent 7:30s on half of your easy runs. sneak in a long run early on the weekend.
solojoe, there were three distance guys at unm going to nationals this year, but they still let me run with the team. i'll bet that the same will be the case with you at that program, since you're a lot faster than i am. i'd start with xc--get in a couple w/o's with them a week and maybe join them on their long run. grad school's a very good time to train.
sunday 12.2 90s out and humid. tough night w/o air conditioning. hard to run moderate pace, but did last mile in 6:02 by running 10 hard strides (10-25 seconds each) with short jogs. in the afternoon, did a 400 w/my nephew in 68. but it was more like 66 because i had to go all the way out to lane 5 to get around a family walking across the track, and then i went back to lane 1 to finish.
81 for the week in 6 days.
monday off, races tomorrow. probably last chance this summer/fall for a 3k pr. it's going to be in the 90s close to race time, so we'll see what happens. i'll try to go out in 5 and then really push it in hopes of maintaining 75s, because the 5th lap is where i've fallen apart in 3k/5k this year.
Good luck jonesy! You've been out in 5:03 in a 5k recently, so 5:00 or under even should feel comfortable for a 3k. As you say, push the 3rd 800m like it's your last, and if you're on for a pb the last 600m will take care of itself.
Sorry to hear about your bad luck solojoe, but at least you didn't miss much time. Let next year be a big one, and show up at your college in shape to surprise a few people! Keep posting your base training if you feel like it, could make interesting reading.
Welcome back to racing ron, a hot, hilly half is a hell of a way to plunge yourself back into the fire after an absence! It'll only get easier and more fun with every week.
65 mins easy today, legs a bit sore. Hopefully a few miles later.
can't you two just Instant message each other instead of continuing to use this thread that you hijacked?
Ok, a few people have complained, so I'm curious. Does it really bother you so much? Why do you even click on this thread?
Given how few threads on letsrun are actually running-related these days, I'm not sure how a thread with a few people talking about training offends you guys so much.
I have been reading this thread from the very beginning, and would like to say that dont let some jealous fools bother you.
Keep up the good job eddy, jonesy, boingo, sair, solojoe, ron and etc.
Ps. Raced 1500m yesterday in 4.14,2 It was the first race of the season, ran last year PB of 4.13,0, and I am aiming for 405 this season. My 800 PB is currently 1.59,0
Guys, I'm glad to participate in this thread. Thanks for encouragement. We all need it! Interstingly, my brother looked up my time when I ran hospital hill in 1986 as a 14 year old. I ran it then in 1:46. That freaked me out... I've gone full circle!
Sair, what' the details on where you're coming from... collegian? Getting back into it? What's your 1500m, mile, 5K pr? Your training efforts are looking good and you look as if you'll be well prepared in 5 1/2 weeks when you're scheduled to peak.
Jonesy, good luck in your 3K tomorrow! I hope you get that PR. Your training thus far and high mileage should get you way past your goals. I'm impressed with the mileage you're putting in. I'm curious, after about 1 hour of running these long runs, do your knees or feet start hurting. Mine sure do.
Took Sun off. Ran 5mile this morning in 39:46. Lungs are getting used to the humidity.
hey buddy, we're keeping the thread warm until eddylee continues his quest.
ron, thanks for the encouragement. get off the pavement and onto the trails (obviously, good broad, level trails, where ankle sprains and so forth are unlikely) if your knees and feet are hurting. that was the key to my high mileage. also, the knees might need some ankle weight exercises to strengthen the muscles around them--this was how I got over tendonitis.
I appreciate the advice, sair, and will try to follow it to the letter tomorrow, though it's likely to be another scorcher.