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| Radical Ron |
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Winner Winner Chicken Dinner! Finally busted the 5 min mile barrier in a big way. First indoor mile in years. Ran 4:43.48 at Missouri Southern State U Open Indoor meet. Real happy with results as they are better than I expected. Need to rethink things now and adjust training paces to reflect what appears to be a new level of fitness. |
| Solo Joe |
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I've run at that meet before Ron. Where are you from? |
| jonesy. |
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sair, much thanks on the core view. I'm already trying some of the leg stuff you mentioned and I can tell it's going to help. Ron, unbelievable! great job on the indoor mile. you've really moved up from last summer already. I thought that you could break 5 late last summer, but 4:43 is a big drop and it is very early. Sweeney, just keep ratcheting up the training and when you think of a mental barrier, like 20 for 5k, or hard tempos or speed work, that's the time to go after it. 97 for the week. track meet next week, will try 3k or mile, not expecting much. |
| Hondo |
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1/12 AM:.75 w/u 3x(400 with 1min rest) 59,63,67 .75 c/d Here we go again lol. I ran these in flats. I'm happy with my times. Achilles is feeling great. PM: .5 w/u 2x(1600 with 10min rest)4:38, 5:03 .5 c/d I just ran a PR for the 1600. I came through the 800 in 2:18, and it felt great. The second 1600 was crappy. ------------------------------------------------------ 1/13 AM: .5 w/u 4x(300hard+100jog) .25 c/d I had to cut the warm up and cool down short because my roommate and I showed up late this morning to practice, and we both had class at 8....sucky because my morning class got canceled. Anyways, it was a good workout. The first one was a 41. I do not know the others. PM: .75 w/u 1x1200 .75 c/d I came through the 800 in 2:11. I finished in 3:21(pr). ------------- 1/14 AM: .75 w/u 5x(500m accelerations on grass continuous) .5 c/d ------------------- 1/15 AM: .75 w/u 2x1200 dirt loops with 5min recovery. .75 c/d I did them in 3:45 and 3:48. PM: 0 rest achilles --------- 1/16 AM: easy 3miler with strides PM- 0 drive to meet --------- 1/17 Lumberjack Invite- Flagstaff. 1mile w/u 1mile race in 4:43, 8th place overall. .5 c/d ------- 1/18 9miles I regret this. My achilles is hurting like a bitch. ---- Total mileage: 29.5 The 9miler today hurt. It feels like my endurance is going down the drain. |
| boingo |
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1:57.64 for my 800m today. Pretty good. I think I might have split 56 or 57 at the 400m and it felt comfortable - the wheels just started to come off with 150 to go. As for lifting: I'll do it twice a week - usually the day after our practices, just because I get home at 10pm from those and there is no way I am cooking dinner and lifting and still getting up at 6am. I usually do: Clean & jerk (4 sets of 5 or so) Deadlift (3-4 sets of 8) Squat (3-4 sets of 20) upright rows (however much i feel like) and I'll alternate doing lunges with other lifts to eliminate the back & hip stuff that occasionally bugs me. then I'll usually run through a combination of core exercises from that running dvd christian smith is on, this one from some triathlon website: http://www.beginnertriathlete.com/cms/Article-detail.asp?Articleid=486 and random ones to address my unique deficiencies (lower back). I basically feel like squats or lunges should be the thing you do first, if you're going to lift. They address huge amounts of muscle groups and I definitely have a lot more drive and stability at the end of a race than I used to. |
| buffed |
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Here's the coach: http://www.gorunners.com/ViewArticle.dbml?SPSID=58116&SPID=6327&DB_OEM_ID=13300&ATCLID=682711&Q_SEASON=2007 An electrician who once set a school record in the 800...in high school. Wonderful. And I'm guessing this is our man: http://www.gorunners.com/ViewArticle.dbml?SPSID=58118&SPID=6327&DB_OEM_ID=13300&ATCLID=897258&Q_SEASON=2007 If you're serious about developing as a runner, I would consider a transfer (the education at CSU Bakersfield can't be that good), or running unattached with a local club (which I'm not sure if Bakersfield has). This guy has you on the track twice a day preparing for a couple meaningless indoor meets at altitude; that is nothing short of ridiculous. |
| buffed |
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http://www.gorunners.com/ViewArticle.dbml?SPSID=58063&SPID=6319&DB_OEM_ID=13300&ATCLID=1291900&Q_SEASON=2007 http://www.gorunners.com/ViewArticle.dbml?SPSID=58063&SPID=6319&DB_OEM_ID=13300&ATCLID=1291903&Q_SEASON=2007 http://www.gorunners.com/ViewArticle.dbml?SPSID=58063&SPID=6319&DB_OEM_ID=13300&ATCLID=1291899&Q_SEASON=2007 I would stay at this school. Hot damn. |
| jonesy. |
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fast time, boingo, a pr? sounds like you will drop this time a few more seconds indoors, with a comfortable 56 start. thanks for the wts advice. I'll ease very gradually into that. so far, it's the quads (sit, lift bar up and back with feet) and calves (a rolling pedal, pushing down), plus a little bench, lats, and chest stuff. |
| TrackTodd |
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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). |
| Radical Ron |
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Joe... I'm from the KC MO area. It's well located. It seems there are several indoor tracks and open meets within 200 mile radius. You live around these parts? Good job Boingo on the 800m. Busting 2 this early is a good sign. Keep up the hard work. Thanks Jonesy... I was surprised too. Interestingly, my first half was 2:22+ followed by a 2:20+. I've not done anything in workouts to indicate being able to follow a 2:22 with a 2:20. I got into the 5th or 6th lap and started passing guys. I think it's the benefit of all the aerobic base building. Now I'm messed up with following DRF. I've been doing workouts using a VDOT of 60. Based on this last race, my VDOT is now 63. For example, I was having trouble consistently hitting I Pace 3:23 1000m intervals. With a 63, this I Pace drops to 3:15. Ughh! Any guru reading this thread have an idea how one should approach this? Maybe I need to ramp it up a bit more. Oh well, Iowa State next weekend. |
| Sair |
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Just the obvious - if it ain't broke don't fix it. Run by feel! Some people are just better racers than trainers, some people are better on shorter faster training, some on longer - you can't follow Daniels to the letter because there's no 'one-size-fits-all' training program. 4:43 is fantastic Ron (and faster than my official PR, damn you!). And so soon! I'm sure I'm not the only one who wasn't expecting such jumps from you quite so early. It'll be very exciting to see how you develop. Low 4:30s this summer? Solo Joe, I'm not sure what to tell you about the orthotics - all I know is I've had this injury far too long, and I'm willing to try most things. So far, orthotics have helped a little, but it still comes back. For what it's worth, I used to train a lot in flats and barefoot (Though I don't think this caused my injury). Do what works for you! |
| Solo Joe |
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Interesting Ron, I too am from KC... Great race Boingo. I would bet you are really close to being ready to go sub-4, if not right now. My legs felt dead today and I had a crap workout. Was going to race this Friday, probably won't now. |
| eddylee |
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WOW! Fantastic job and congrats on your new pr, Ron :) Nice opening 800, Boingo! I'll be shooting for 157 this year. I ran my first race of the season yesterday. Overall, I was pleased with my effort. Men 1 Mile Run INV ================================================================ Name Year School Finals ================================================================ 1 Rob Duncan Chicago TC 4:20.86 2 Salvador Miranda Mexico 4:25.93 3 Paul Coover Unattached 4:28.37 4 Joe Carnagie Unattached 4:30.01 5 Eddie Lee CSU Bakersfield 4:35.70 6 Eric Gutierrez CSU Stanislaus 4:36.83 7 Dawson Vorderbruegge CSU Stanislaus 4:40.60 8 Joey Nunes CSU Stanislaus 4:42.77 9 Jose Orozco CSU Bakersfield 4:44.34 10 C.J. Brewer C S L A 4:44.35 I'm running the 3k in Flagstaff this Friday...eeeek |
| eddylee |
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I should have mentioned that this was run on a 160yard track, if that matters at all. |
| oh well |
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Sigh...Haha. Good job Eddy Lee. I tried folks, but how can you hate this man? Keep on crankin' em out tiger. |
| Solo Joe |
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Couple mile warmup, 4 mile tempo in 22:50, couple mile cooldown. I didn't want to overdo it because we were on the track yesterday and will be on the track tomorrow (I know, but I have no control over it). Not easy by any means but not all out either. |
| jonesy. |
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that's a mile pr, isn't it, eddylee? nice job. I did my first unimpeded speedwork since early December yesterday. 6x1200 (rest about 400-500j)-3:47,3:48,3:46,3:52,3:53,3:53. 14 miles for the day. This was better than all but maybe one of my 1200 workouts last year, so I'm happy with it despite the big slowdown after three. mile, 3k and maybe 4x400 on Friday night. |
| advisor numero uno |
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That is some of the worst, most horrible training that I have ever seen. Of course your endurance is going down the drain, you're doing all out intervals almost every day and running less than 30 miles per week. You must have the single worst coach in North America. Sweet lord, my 14 year old brother does more mileage than you. |
| Once upon a time |
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Thaty workout had to be a troll. I can't think of one coach who would actually plan that kind of crap. You can go to runnersworld and get better training ideas...damn! |
| advisor numero uno |
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I don't know man, you'd be surprised what some of these guys come up with |
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