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

nice workout. I will be very impressed if you already manage low-28 in the race.

Hey Jonesy, really looking forward to learning how you'll do in the 5th Avenue mile coming up Sunday. It looks like it will be an awesome race to run and watch the elites. I think you're going to do really well. What time are you shooting for?

I just couldn't afford to fly down for the 5th Avenue Mile, as well as Grete's 1/2 marathon and the NYC marathon. of course I get a check out of the blue this week, which would have funded the trip, but that's the way it goes. I may do a time trial to make up for this. I would have wanted to go after 4:30, going out at 2:15-2:16 and then hoping to really push that downhill second half, and at least running a significant pr. a big disappointment, but I think that with the lack of specific speedwork, I will still take down a lot more time in the spring when I finally concentrate on the mile. I think that I might be able to hold 67-68 but not any better because of my lack of speed right now.

did this eddylee guy ever reach his goal, i feel like he gave up...

anemia cut his season short. he's training for next year.

m 11.6

11.4 in 1:26:50. 8:04,7:35,7:25,6:56,7:14,6:45,6:45,6:41,7:02.

legs feeling better. trying to stave off cold again.

t 14.7

a.m. 13.4 (13.2-1:34:26)-lake 11.6 (11.4 in 1:22:01-10:38-1.1,7:50?,7:35?,7:20,6:40,7:08,6:38,6:39,6:26,6:39,8:40-1.1) plus 1.8 (12:24). p.m. 1.3M w/stroller

w 17.1

a.m. 5.8M w/stroller-n/t;

p.m. 11.3M-track-3M w/u (20:30)-8x1k (200r), 580m-3:05,3:10,3:17,3:19,3:13,1:56 (dog attack at 580m),3:15,3:18,3:20. 2M c/d@7/M. died, dehydrated.

th 15

noon-3.6M+-28:44;

eve.-11.4M-1:22:08-11:44-1.3,7:17,7:12,7:03,6:53,7:07,6:39,6:42,6:32,6:28,8:31-1.1.

fr 12.2

a.m. VT: 2.8M w/stroller;

p.m. Montreal: 6.1M (6.2?) tempo-37:50 or 36:50? (20:54 out/16:56 back), Sherbrooke/Cote des Neiges. long uphill out. 3.4M c/d. really moving on that downhill and flat return.

Sa 18.2

Montreal-15.9-2:01-Mont-Royal. then 2.3 long way to Notre-Dame.

Su 13

a.m. Montreal-10.5-1:18:13-2xChemin Olmsted-Mont-Royal. Chilly. p.m. VT: 2.5M w/stroller

Totals 101.8

hated to miss 5th ave mile today but a road pr on that course wouldn't count as a real pr anyway.

next season? Like the one coming up in the winter and spring?

The 8K xc race last Sat was awesome. I had a great time and the competition was fierce. I got caught up in the thrill and went out too fast. I paid later during the 4th mile. Mile splits: 5:16, 5:53, 5:45, 6:18, 5:43. -> ~ 28:55 -> Placed 132/271 - I was real happy I met my goal of running between 28 and 29. I know I could have run faster by running a smarter race. This was my first 8K xc race in probably 16 years and I made some pacing mistakes. Pacing is definitely something I need to work on when running these longer events.

Jonesy, when's your next race?

ron, I warned you! 5:16's pretty ambitious. But great race. Another big drop, considering the xc course and the extra 3k. great job breaking 29 and you might break 28 in a few weeks if you set yourself up to negative split. I'm definitely running grete's 1/2 marathon in about two weeks. a slow course, two laps of central park plus a bit but I'll be trying to beat my 1:15:45 pr from an easier course in May.

hey everyone,

I'm in between classes so I have a sec or two. I recently ran a 7sec pr this past Saturday in the 5k: 16:15.

2weeks ago I ran a 16:24 with a slow opening mile. So, I knew if I took off a little quicker I may be able to break my pr.

My next goal is to control the first mile and be able to hammer the last 1200 or so. Our opening mile was 5:03, btw.

Training has been going well.

Phase 2 consists of

-4x1200 w/ 320-330rest in 4:00-4:03 OR 3xmile in 520-523 w/ 430 rest.

-tempo run/threshold: last threshold run(last Tuesday) was 5miles @553 pace.

-strides 1-2days per week

-long run

-easy/recovery

mileage was at 70-75 about 3-4 weeks ago, and now its around 50-60...school and work are taking up a lot of my time. I was hoping to increase a tad this week, but most likely not anymore for health reasons.

Really amazing that my mile repeats were @520, but I was able to hold 513-514 pace(average). DRF works.

hahaha oh yeah...I'm sick as hell right now...well not that sick but its the first time ive been sick in like 5-6 months so it feels like it.

I took yesterday off, and I am contemplating taking another day off. I may sqeeeze an easy 5-6miler tonight in the gym after class though.

I hope everything is going well. I didn't get a chance to look at prior posts.

S'GO!

damn, eddy, you are doing outstanding. don't know what drf stands for (best I could do was daily racing form) but that is really good to run road or xc 5k's under your track pr. and I don't know how you do those workouts and then run so much faster in races. maybe you're just very comfortable in those workouts. but your threshold run is good and probably a big key to that. keep it up.

Good job on the PR Eddy. Awesome! Glad to see you chiming in.

Had a nice workout this evening - 30:25 min tempo on track - managed 20 laps - 1600m splits -6:09, 6:05, 5:58, 6:01, 6:11. Took yesterday off. Approx 50 mile week. I'm planning another 1600m tt on wed or thur. I'm due to bust the 5 barrier.

Yeah Jonesy, w.r.t the 8k race, I got caught up in it. I was having a flashback and thought I was a lot faster than I am. I'm getting there! Hope you have a PR in the HM coming up. You've got a lot of miles in the bank that should pull you through.

DRF - Daniel's Running Formula. I second Eddy's assessment in that it works. Being self-coached it's the best thing I've found.

very nice tempo, ron. that's only 90 seconds slower (18s/M) for 8k than your race. you went out in the 8k in 5:16. shouldn't be a problem to go under 5 in a TT.

had a pretty decent solo workout as well tonight, legs really tight in the cold but gradually warmed up.

3x200 w/u in 38,35,37 (100j); 4x1200 (400j) in 3:50,3:49,3:48,3:42.

14.6 for the day.

yesterday 14.3 w/11 1/4 hilly @6:41 pace.

Hi guys,

I'm enjoying hearing your progress. Jonesy, ron and eddy, all three of you have made some excellent progress over the last few weeks and it's exciting to watch. My achilles/heel problems ended up turning themselves into a plantar inflammation, which has been slow to heal, but it's coming around slowly but surely - I'm up to being able to run 55min slowly on grass with heel pads in the shoes - and I'm trying to start weaning myself off the pads now as I don't feel I can run fast naturally with them in. I've been doing a bunch of cross-training, so I'm not in awful shape, and I will be back!

Sair

sair, keep at it. when you push for the pr, you're going to risk injuries, but ultimately you'll get the formula for some healthy years. as i understand it, the plantar fasciitis problems can be solved/held off by working on the muscles of your feet--flexing forward, curling the toes, running on the sides, front and back of your feet, alternating for, say, twenty paces each (i.e. run on the outer sides of your feet for twenty paces, run on the inner sides for twenty paces, run on the heels for twenty paces, run on the toes for twenty paces, run while curling the toes forward for twenty paces), and building up. since hearing about this from veterans, I've done those things a bit every time I think of pf or see a thread on letsrun about it, and so far so good, knock on wood.

did 3x2M with a 1/2 M jog tonight on the bike path.

11:07 (5:58/5:09), 10:39 (5:19/5:20), 10:44 (5:22/5:22).

felt like crap initially and struggled for the first mile. felt quite good after that and would have done the third one faster but it was dark, the path is a bit uneven, and so I couldn't really hammer. 2nd 2M was run right at my high school pr.

11.5M in 1:26, plus 3.6M earlier in the afternoon really slow.

15.1M for the day.

Jonesy, impressive 3x2mile workout. Also, the 1200's the other day looked good too. I'm looking forward to the day when I'll be doing a 5x1200m in 3:45's. If you hold those 5:20's, you're going to run a fast time in the HM coming up.

The only thing I did tonight was a 3mile warm up to the track, 4 fast strides, and a solo 1600m tt. Close but no cigar. 5:01.03 - 73.87, 76.82, 76.60, 73.74. I would have done more intervals but I was starting to get heartburn from the coffee I drank earlier in the day. I'll do an interval workout tomorrow. Well, at least I'm not getting slower. I haven't done a speed workout in a long time. Been focusing on aerobic.

Second the comment on impressive 2mile, 1200m workouts jonesy - you're way ahead of where you were a few months ago. You won't be a 27.xx 5miler for long!

Hard luck Ron, so close - but a solid effort on your own not tapering for it. You'd crush it in a race, and in a few weeks you'll be cruising it in training.

Thanks for the advice jonesy - I've got exercises for both the plantar and the ankle the physio gave me, and I'm doing them dilligently enough. Once I get this thing beat, I think I'll be healthy for a good while.

I count it 10weeks since my injury problems started, but I've cross-trained away and done as much jogging as I can. To be honest, racing's not going to be a priority in coming months - work and music stuff rules my life - but I feel training's important for my quality of life so I'm going to keep it up.

First uptempo effort in 8weeks today, went ok, so I'm on the road back!

For anyone who's interested - the last 4 weeks of frustrating comeback stuff:

Mon:AM 5min jog, 43min bike trainer (25min hard), 37min jog (18 of which barefoot).

PM: 8min run, 24:30bike, 12min run.

(8mi run, 27.3mi bike).

Tue: AM: 7min jog, 42min bike, 43min jog(21-22min barefoot)..

PM: 8min run, 22 bike, 12 run.

Wed: AM: 12.5min run, 43min bike, 23min jog.

PM: 10min jog, 23min bike, 15min jog.

Thur: AM: 9min jog, 32min bike, 46:30 run (23 of which barefoot).

PM: 12min run, 25min bike, 11min run.

(36mi run, 96 biked)

Fri: 10min jog, 32min bike trainer (inc 10mi ~22:20), 50min run (inc 25 barefoot). Foot a little tender after, maybe time to back off a little?

PM: 10min run, 25min bike, 8min run.

Sat/Sun: Off

(~45mi run, 120 biked)

Time off to see if it helps foot get better. No. Foot is worse.

Mon:20min easy run, 50min hard bike trainer(25min worth of intervals), 21min easy run. Foot not great.

Tue: 20min jog, 25min bike, 45min run (inc 14min barefoot). Possibly just being stubborn now, but foot seems a little better.

PM: 10min jog, 24minbike,6min run.

Wed:27min jog, 28min bike, 20min jog. Foot sore.

PM: 15min jog, 22min bike trainer, 8min jog.

*** Time to back off ***

Thur: 16:30jog, 51min bike trainer (28:30worth of intervals), 16:30 jog. PM session? Can't remember what.

Fri: 22min jog, 35min bike, 25min run.

Sat: AM 40min easy run. PM: 31min bike (sore shin, no big deal but will have to ease off a little while).

Sun: 45min bike.

(~42mi run)

Mon:29min easy run, 28:30bike trainer hard, 27:30 easy run. Foot getting a lot better.

PM:9min run, 18:30 hard bike trainer, 14min run.

Tue: 15min easy run, 21min hard bike, 16min easy run.

PM: 19min run, 16:30hard bike trainer, 19min run.

Wed:21min run/47min bike/17min run, foot not 100%.

PM: 17minrun/11minbike/15minrun foot not great.

Thur: foot v sore (since gig tuesday night - this is infuriating!).

AM: 22min jog, 18min bike, 14min jog.

PM: 5min run, 17min bike, 27min run.

Went to physio. Got insoles for walking. Walking feels better!

Fri: AM: run/bike/run.

PM: 33min run

Sat: 22min run, 40min bike, 28min run.

Sun: 22min run.

Mon: 2 sessions, tot~2hrs.

Tue:46min run, 20min bike, 14min run.

Wed/Thur Off, sick

Fri: 41min easy run.

Sat: 47min run. Picked it up for a few laps. Foot seemed ok, shins got stiff.

Sun:Off (~2hrs sleep on someone's couch).