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

Hey Jonesy, I think you ran a great time. A 6:07/mile avg for 26.2 miles is very impressive to me. I hope you enjoy the down time and look forward to following what's next for you. You've made great progress and should be very well trained for when you start attacking the shorter distances like the 1500m!

Regarding the calf tightness, I don't think it's really too bad. I think I over did it on those hills and didn't rehydrate enough after the workout. It's feeling much better. Unfortunately, I'm now in the midst of a nasty sore throat and head cold. I felt it coming on the morning of my last 8K. I'm going to be down a few days just for this. Oh well, probably a good time to get sick forcing me to stay off my legs allowing for my feet and calves to heal.

sweeney, great to hear about your team. it's very difficult to develop depth so quickly as a new coach, so that's really to your credit. try new shoes and eccentric calf raises for the achilles. rest and ice may do the trick, but as you get older the achilles problems become very likely.

from my earlier post, I actually said that several thousand EVERY YEAR run sub-27, by which I meant, in each class. But I could post on here results of plenty of div.i xc races, like pre-nats, where there are lots of 27+ 8k guys.

thanks, ron. What I did appreciate about the race was that the crowd really responds if you acknowledge them and when I saw that I couldn't break 2:40, after Columbus Circle, I raised my arms a couple times with the crowd noise gesture and got this tremendous cheer from the throngs in the park and the grandstand, which was exhilarating and pushed me to a strong finish. In a race that big, even with a 2 minute positive split from 13.1 to 26.2, you pass a lot of people and I was passing a ton of people going up 5th Ave and then especially up 59th Street.

Listen fellow runner ...

If you are a script writer ....

and you are dealing with an ironic situation ...

and you want the irony to be effective ...

you do not have one of your characters say ....

"Oh, wow, look at that ... how ironic" ...

you have by saying this just destroyed any effect you may have had.

STOP CALLING ATTENTION TO YOUR GOAL ...

and start focusing on doing it ...

You've got all the advice you need ......

continuing this tread you are just asking for

attention ... like a two year old who just kicked the cat ...

You need to drop the thread and come back when

you have done it.

Otherwise ....

YOU WILL NEVER DO IT.

Q.

this 27 minute thing illustrates exactly what I was saying about this website's unrealistic accounts of the typical runner. so, big 10 has just a few 27+ at conference. Pac 10 had just 1 over 27. But look at many other conferences. Big 12 conference out of 100 runners, had 19, and 27 total were at or over my 5M workout time of 26:43 (32 if you add 10 seconds to their times since they're going only 8k, not 5M). That's still a very good conference. Southland and a MD-Delaware D1 conference that I looked at had 10 runners under 27 in one of the conferences and the lion's share of runners in both conferences were over 27, going down to 37+ minutes for 8k for one guy. (as if you took CUNY's XC champs results and gave the runners a couple more years of training and shifted them to D1). That's a lot more typical. 27's not that easy.

Incidentally, my marathon was nearly a 6 minute pr and I've come to the conclusion that I did about half the mileage in the 6 days prior to the marathon as I should have, qua galloway and others. Next year, I'll taper less; I don't need much of a taper anyway to judge by my race results, just avoiding the second hard workout of the week and taking the day off before the race seems enough.

Yes... busting 27 min on an 8K is tough. I did it a few times during university xc back in the day and all I remember is if you don't go out fast with the leaders, you probably ain't gonna do it. Never did break into the 25s. That's still on the goal list.

Jonesy, You did awesome in the NYM. Look at the progress you've made since your return to running. It's only the beginning! Right now I wish I could run 10 miles in 60 mins.... you practically ran 26 at that pace!

Well, I'm back in the saddle and rested up. My calf is not bothering me at all. Sore throat is gone. Still have the snots, but I can manage that. Ran 10 tonight in 74 min. Felt really good. Looking to do a 5K xc race coming up on 11/22. Then I'm planning on doing a 5K Thanksgiving Day race.

Have you run sub 4:00 for the 1500 meter foot race yet?

{if yes} by all means tell us all about it.

{if no} shut the hell up until you have. I'm sick of seeing this thread bumped.

Not a great week mileage-wise, hoping my calf / shin problems are resolved. Good workouts though.

Sun: 10 / 70 mins

Mon: 7 / 50 mins

Tues: 4.5 wu

4 x 3 min on 2 min off

4 x 2 min on 90 off

4 x 1 min on 1 min off

Wed: 5 / 35 mins (shins, argh)

Thurs: 5 / 35 mins (shins, argh)

Friday: nothing (shins, argh)

Saturday: 6 wu

20 x 30 sec on, 60 off

50ish for the week. Ran the workout today on a 1k loop and came through 8k at 28:11. I guess I'm actually in okay shape - it's been hard to tell by all these workouts going by time rather than distance.

Jonesy, that was a great race at NYC. In fact, it hits the highest expectation I had for you given:

a) your preparation, which as I described before was more optimal in my mind for HM.

b) the course, which isn't the world's fastest, based on elite winning times.

c) The weather - which from the look of the elite results seemed to slow people down a few mins.

I think you're right in saying you're 'good for' a 2:35-36 given an ideal course and ideal preparations, but 2:40 with the conditions and preparation you did have is an absolutely heroic run, and shows you are a marathoner if you choose to be.

A year's time, chicago, knocking on 2:30 if your progress continues as at present?

As for me, I'm sidelined again, don't know what's going on with this injury, but following everyone else's progress with interest. My band recently acquired a new drummer and sax player, so at least I've had that to keep me busy (not to mention work - I thought being a phD student was supposed to be easy)!

Good going, everyone. When you're doing that lonely wednesday evening run in the dark, know that at least one person cares how you're progressing - and wishes he was doing the same, instead of sitting on the exercise bike.

sair, I appreciate the support. I hope that you'll get healthy and have a shot at a really strong track season. Ph.D.'s are no joke. I don't know if I could have run much at that time, had I been healthy. keep at the basework, boingo. and ron, you improved a tremendous amount this year and I'm sure you'll get down a lot further next year. It took me two years in my comeback just to run a 40 10k and then after building mileage and joining a club the drops came quickly.

i am back so i figured i might as well anger those who hate this thread (but yet click on it?)

3x1200m in 3:30 with 3-4 min recovery

5x200m in 29, 29, 29, 29, 28 with 100m walk/jog

i would love to hear updates from you guys since i haven't been on the boards in awhile

nice workout, solo joe. already getting ready for indoor?

I'm just running easy miles after 2:40 at new york. I took a week off, then ran 60 last week and will run probably 70 this week. A lot of these miles have been at 6:30-7, but feel quite easy despite being sick for five days or so and being out of shape from the marathon taper and rest. So, I'm quite bullish about the spring campaign, hoping for some big drops. I'll probably throw in some strides next week, do a turkey trot 5k, and maybe a 10k and an indoor track meet in December. In the first year of my comeback, four years ago, I got up to 10 miles per week prior to the turkey trot, which I ran in 20:30 after some injury problems. I then vowed to win the thing (would take high 16s that year, low 16s last year) if I could get healthy enough to run 100 mpw. I'm not going to be at that mileage and won't be doing speedwork prior this year, but I'll see if I can win the thing this time (I ran 19:15 in 2005, 17:21 (3rd or 4th) in 2006, and was sick in 2007).

2:40 eh? nice job. that kind of base should help you set some prs in the shorter stuff within this next year. good luck with your turkey trot, i'm thinking of doing one myself, but the one i would enter is usually pretty loaded. i am indeed getting ready for track, and since i'm moving down to middle distance i haven't been doing much mileage at all. now that i am actually on a team and have teammates i have people to push me, but virtually no control over my training, so i feel like a 5k turkey trot wouldn't go well. today was 6x600m with 2:30 recovery and i averaged 1:37. the #1 goal right now is staying healthy

very nice workout. you're near 4 shape now, I would think.

by the way, that was me posting under yoyos earlier, i was on one of my teammate's computers and wasn't paying attention.

Hey all - Still rockin' The sickness got me for a second round when I thought I was in the clear. Sidelined me for another week. Nasty stuff. It took some strength out of me as I feel really tired doing workouts lately. Running Thur in Turkey 5K. Course is supposed to be really flat and they'll be some burners running. Hope to do well. Be Cool!

Whatever happened to eddylee the guy who started all of this?

Did he ever run sub 4:00 for 1500?

81 for the week, including one day off.

m off

t 11.5 3k-9:32, 400-62.03

w 14.5

th 16.5 1M-5:09, 1.5M-8:04, 1M-4:57 (or 4:55)

f 14 glacially slow

sa 11 what is slower than glacially slow? legs done.

su 14.6 hilly 5M race in 27:33 (5:30/M). pr by 58 seconds and probably lost 5 seconds at the start standing, walking, etc. from the crowd. 70 degrees and 93% humidity at start.

5:40,5:16,5:40,5:35,5:22

legs were fresher than the past couple days. didn't have the spring or pop in them, but a breakthrough for this distance. also set a 4M pr enroute by 5 seconds (22:11-but last 4M were in 21:53, a 23 second pr). surprised to run this well, given that I was struggling to run sub-9 minute miles saturday morning and friday night.

i announce the end of this thread.

END OF THREAD PERIOD

This thread will never end this thread will never end

I can type about a midget

I can type about a moose

But this thread will never end