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| Radical Ron |
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Thanks Jonesy. One thing I forgot to say regarding your 2x(400x4) you did... After doing that workout and struggling to manage only 80s, I would think you're in really good shape to pull off those kinds of 400m times. How close do you think you are to breaking 4 in the 1500m? I think you're pretty close. Once the temperature starts dropping and you get in a good race, I wouldn't be surprised to see you break 4. What do you think? When you plan on giving it a go next? Ron |
| jonesy. |
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no, unfortunately, I don't think I'm anywhere near that. Maybe sub 4:20 1500m. You need to be running that workout more around 65's or better to do 4 for the 1500, I think. But the fact is that there are no track meets anywhere near me the rest of the summer. So, unless I make a long jaunt down to one of the Massachusetts high school meets I'm out of chances. That's why I was trying to set up a local meet here in Burlington. |
| jonesy. |
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had one of my best workouts ever tonight. 14.5M 2:04:52. solo. 4.4M w/u 3xMile-4:53.7,5:06.9,4:51.3. (splits 2:29/2:24,2:36/2:30,2:27/2:24). 1/2 M jog rest, avg.5min.), 6.1M c/d. on flat, measured bikepath (miles 22-23 of Vermont City Marathon go through this section). definitely not a workout that I should do often, as it was hard on the legs. a reason that I was dreading the run tonight, but well worth it. |
| eddylee |
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Wow. I knew you were fit, but that workout is beyond anything that you have posted in the last few weeks. Sub 1540 5k? ------------------------- I had a better workout today than yesterday, in my opinion. 4x(200Rpace+200jog+200Rpace+400jog+800Rpace+400jog) 37,37,235(grass, bike path, dirt) 37,37,232(grass, bike path, dirt) 35,36,232(track) 35,35,219(oops)(track) 2.5mile w/u 3mile c/d today: 15.5miles AM: 5.5 2mile w/u 6.56 tempo in 40:00 (605pace) very satisfied 1.5mile c/d -------------------- Sair, I am sorry to hear about your injuries. Patience is key. Keep us posted on your progress. ---------------- Sweeney Todd, how did your 4x1K workout at 3K workout go today? I think you are more fit than you give yourself credit for. I can see a sub 20 5k on Aug. 16th. ---------------- Boingo! long time... I have no idea when my first xc race is. Our school does not have a mens team so I am just going to find a few races in socal to do. I am thinking about running an 8k late October. Other than that, I have a half marathon planned on Oct. 5 or 6th in San Jose. I hope your injuries heel quickly, buddy. |
| Radical Ron |
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Jonesy... awesome job! Especially the two sub 5's. I think you're in a lot better shape than your mind is telling you. I was looking at DRF interval times for a 3:59 1500m level of fitness and the recommended 400m interval workout times are 70-71. You're hitting these already!! What was your jog time for the interleaving 200m? When doing 400m, DRF suggests not much less than 1 minute jog as the goal seems to be to run at VO2max for as much as possible. Anyway, I would bet you're at least a 4:10 right now. Good show! Ran 9 tonight in 69:32 - Nice easy run. Felt good. |
| mwwwin |
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Please achieve you goal soon!...tons of people are sick and tired of seeing this post...take all the drugs you can...now...please and break 4 already!!!!!!!!!!!!!!! |
| jonesy. |
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ron, appreciate the good words. I was doing 90 second jog rest, so not up to the task quite yet. But clearly training is going well and I am in pr shape. I'll have to do some proving next week at 5M and the week after at Saunders 10k. eddy, those workouts were pretty sick for a guy who's holding himself back to follow a training plan. the 2:19 800m at the end shows that you have your speed still and anyone like myself who predicts your races based on your workouts is fooling himself. That tempo also shows significant progress, as you could only manage low 6's in mile repeats recently and now you run that for 6.5M continuously. sweeney todd, doing good, getting that 7 pace more comfortable and encroaching on the 6 barrier in intervals. keep it up consistently and you'll see big drops for the next two or three years. |
| eddylee |
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how do your legs feel, jonesy? lol I bet they hurt. |
| jonesy. |
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the legs are o.k., ran a slow 13 over two runs today, but the ankles/heels that took the punishment are still sore. looking forward to some fresh legs next week as i cut down the mileage a bit, cut the long fast stuff, and take a day off. feeling fairly confident after yesterday. now to get to the starting line healthy. |
| Radical Ron |
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Yesterday did 6 400m reps with 3 min recovery. 76,75,73,73,73,73. 30-min cool down. I was surprised to be able to maintain the 73. Times are dropping and managed 3 quality days this past week. Temps are abnormally low here in KC, I'm going to do a 5k race tomorrow. It supposed to be 66 tomorrow morning at race time. Taking it easy today and plan on a 3 mile run later. Staying cool - Ron |
| jonesy. |
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nice job, work pays off. good luck in the race. |
| jonesy. |
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how'd the race go, ron? m 16 a.m. 5.6M w/stroller-58:39; p.m. 10.4M-1:11:51. w/u 1.3-10:50, c/d 1.1-10:05, middle 8M-50:55 (6:22/M). 7:17,6:44,6:39,6:07,6:15,6:05,5:58,5:50. last 5M-30:15,best 4M-24:00. pushed some, not too hard t 15.7 2:30:31 midday-3x200 (100 jog-1:00 avg.)-38,36,38; 2x4x400 (200 jog-1:30 avg., 400 j=3:00 after 4th)-71,70,70,71,71,70,71,69.2. lake swim. w 15.6 a.m. 4.2M w/stroller-50:19; p.m. 11.4M-1:23:46. (9:16-1.1 down, 7:37,7:14,6:59,6:40,7:02,6:53,6:43,6:37,7:04 (dark),9:50-1.1 up). marked 9M in 62:49. easy. th 14.5 2:04:52 solo, 4.4M w/u, 3xMile-4:53.7,5:06.9,4:51.3. (2:29/2:24,2:36/2:30,2:27/2:24. 1/2 M jog rest, avg.5min.), 6.1M c/d. flat bikepath fr 13 a.m./p.m. 5.5M w/stroller around town-64:32 evening-7.5M-63:16. soaked. heel a bit sore, taking it easy. sa 13.6 1:56:24 su 16 2:06:14 5th st. 100M week. Totals 104.4 |
| Radical Ron |
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Hey Jonesy... once again, very impressive on the mileage... Especially the fifth consecutive 100+ mile week. With all that in the bank, your engine (heart+lungs) should be running very efficiently these days! Take care of those feet! The race this morning was awesome. It was the Komen race for a cure 5K and it was huge. http://www.hermescleveland.com/roadracing/results/2008/KC/OVERALL.HTM There were over 24,000 people there! The temp was in the 60's and humid. It felt great. I was able to drop my 5k comeback PR by almost a minute. I ran a 17:55. I don't know my first mile time but my 2-mile time was 11:30. I was able to maintain a 5:46 pace the whole way. It seems I've made a breakthrough this past week during training. The aerobic training is starting to pay off. I think it's the 20 min tempos and intervals. It was so nice to have some gas in the tank and to not have to slog my way to the finish and actually have some kick in me. Anyway, keeping it going and shooting to get even faster! Interestingly, Check out who came in second. I chatted with this guy after the race. At the time I had know idea who he was. Cool. |
| just curious.... |
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What have you people actually run in a race since starting the thread? Breaking 4 in the 1500 is not something everyone can do. It is a GREAT accomplishment although it gets you almost nowhere competitively at a Division 1 school. Are you guys even close?! Stop posting so many irrelevant training details and post some results guys. |
| Sweeney Todd |
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Congrats Ron, good stuff. Just had to share, a small thing, but big for me. Hit my first 40 mile week, 41 miles! Ran 13.46 today in 1:52 (8:19s). Shocked myself as I was trying to run conservatively. Great end to the week. Talk to you all soon. |
| Radical Ron |
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Well Mr. Curious, I would argue our posts are not irrelevant. In fact, what you see happening here is a symbiotic thing. Nobody on this thread really knows anybody else. We're all just a bunch of dudes trying to run faster. We're feeding of one another's progress. Some of us are older, while some of us are at the university level. Eddylee struck a nerve with a few of us in that we like the 1500m event. In my case, I have broken 4 already. However, now that I'm older, I want to do it again. In fact, At 37 years of age I think I can run faster than my pr of 3:57 set in 1992. Jonesy and I are here to prove that being in your late 30's is not a negative factor. In fact, we're trying to run faster than when we were in our 20's. I'm posting my chronology as I attempt to meet this goal and all the other fellas are providing feedback and I am doing the same. We don't give a rip about whether or not we qualify for D1,D2,D3 school stuff. The results and workouts you see being displayed are prelude to the races that will commence once indoor/outdoor season starts. We're subject to the USA seasons of T&F. Right now, xc is in play. We're making effort to excel in these longer distance events as a springboard to the T&F season coming up. Bottom line... this website is called Letsrun.com. I don't know what you're doing, but we're running. |
| eddylee |
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Jonesy, congrats on your 5th consecutive 100mile week. I don't how you do it becauase I struggle at time to get out the door for an easy 6. lol Ron!! that is a sick pr...1minute is amazing. Those 400s looked very impressive. Let your passion guide the way. Todd, Congrats on your 41mile week. Your long run is very impressive in comparison to your total milege. When I as doing 40mile weeks, I was happy if I got 8-9. ----------- M:10(703average) T:11.5 AM:3 PM:8.5 W: 11 4x(200Rpace+200jog+200Rpace+400jog+800Rpace+400jog) 37,37,235(grass, bike path, dirt) 37,37,232(grass, bike path, dirt) 35,36,232(track) 35,35,219(oops)(track) 2.5mile w/u 3mile c/d TH: 15.5miles AM: 5.5 2mile w/u 6.56 tempo in 40:00 (605pace) very satisfied 1.5mile c/d F: 6 S: 8.25 1.25w/u 3mile breakfast race in 16:59(trainers)...more like a steady effort. I was running with my old hs up until the last mile or so. I was very relaxed. S: 14miles...crappy weather...windy and about 95 degrees Total: 76.25 short of weekly mileage goal. Hopefull, I'll hit 85 this week. |
| Sair |
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Reading all this I'm very impressed, and itching to be back in action. Jonesy, you've clearly jumped another level. That mile workout was the most impressive thing you've done to date by a good way, and you did it in the middle of a 100+mile week, with more 100+mile weeks behind you! If I could offer a little advice, be careful with the very long cooldowns after a workout as tough as that - the legs tend to be a bit weak and lactic-y, and I find in my own case that my form suffers as a result, and I'm asking for injury doing a long cooldown, given that the cooldown provides minimal fitness gain. Ron, another big step forward, very nice! You're snowballing towards some great fitness. Eddy, Sweeney, everyone else, looks like training's going great! |
| jonesy. |
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sair, thanks a lot--I have to prove it in a race. you're right on about not doing the long cool-down after a hard workout like those. I suffered, no doubt, esp. sitting around a long time to get some food after starting to bonk. the running feel should dictate what you do, not some artificial idea about getting in the mileage in one outing, etc. great job, ron! that's a huge drop. you are really coming along in your comeback now. sweeney todd, nice progress as well. eddy's right that the 'experts' generally advise against making your long run such a high percentage (33+% in your case) of your weekly mileage. consistency is key. keep at it--that low 40s level was very hard for me to get beyond; I kept getting injured at that level until I began running the majority of my mileage on wide dirt paths. eddy, the mileage gets easier after awhile but part of my key recently has been taking some incredibly slow miles between better runs. that will refresh you. 10 this morning, 8 at 6:43/M, with last five of that in 31:57 (6:21,6:39,6:29,6:15,6:13). |
| Sweeney Todd |
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Advice noted. I know it's usually 20-25% of weekly mileage but I felt like I was missing the benefits of the long run, hadn't done much over 70 minutes. So I guess incorporating the 2 hour run back into the schedule means my other runs during the week should be more, but I'm hesitating to bump too much right now. I'm still running only 5 days, I doubled (4/4) one day to get my 6th run in. All this asphalt running makes me wary of increases as it seems you understand. Luckily, 1.5 hour commute to work is over as of Thursday and I am going to school at home so possibly some more time to run in the park and get on the softer surfaces though our trails are not very well kept to allow for your natural stride. As I've run most days based on feel and just fit in the track workouts where I felt OK and not back to back, I'm structuring the mileage bump kind of loosely as well to avoid injury. I'm just listing the run choices for the week that make up 40 and then running them whenever I feel up to it. So Sunday is slotted for the long run, but today doesn't HAVE to be the 6 mile recovery, it could be a day off or a 7 mile easy tempo depending on how I feel. Thinking of skipping the 5x1K workout and substituting a 3 mile tempo on the track aiming for even splits at a 6:30-6:45 pace. That in 20:54 5-6 weeks ago still lingers in my head as one of my favorite runs of this comeback so it's tempting. |
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