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

426...very nice Boingo.

I had a very similar scenario in the DMR. I got too relaxed in the 3rd lap because there was not another racer within 100meters of me. It's tough to motivate yourself on the 3rd lap. Last lap is a bit easier.

I'm running the 1600 leg again this Sunday at USC as well as the open 3000.

I'm not sure when I'm running an open 15, but I do think I can go 405 right now.

EDDY LEE!!! HA HA HA HA HAHAHAH YOWZA!!!!

eddy, ur too busy anal raping ur grandma, u must put more focus and effort into your running if you want to break 4

Nice races boingo and Eddy. I'll actually be in California soon for spring break so I'll get to enjoy some of that non-blizzard weather Eddy has.

Radical Ron you should think about running the 1500m at the Big Bear Invite in Springfield in early April. I might be racing in it.

I am looking forward to hear about your 1600 leg results this Sunday.

Honestly, this thread has got to have a time limit.

Let's make an agreement that if Eddy Lee does not reach his goal by 2014 this thread will be deleted.

2007 - 2014

You've only got five more years before this thread is terminated, you better get cracking Edward.

Hey Fellas,

Great to hear from so many folks this past weekend. Great job Eddylee on running to back to back miles in the low-mid 4:30's. That's tough. Then to come back and do a relay. It seemed like I always got thrown in the 4x400 at the end too!

Nice job on the 4:26 Boingo. Yes, very encouraging on your run. Seeing those guys zoom off the line so fast gives you an idea of what it's going to take to move into the teens. Thanks for the progress report. Awesome.

Thanks for the encouraging words Sair. I hope you get your foot straightened out. Man, what a bummer in that it's not healing and going away.

Latest wild-man report...

Ran the mile at ucmo.edu on Friday 2/20. I ran a 4:47. I had a few problems prior to the race that made things a bit difficult. I woke that morning at 3 am to some plumbing problems that plagued me for most of the day. I didn't feel fever sick and found that I could still run okay. I was just dehydrating. I kept the fluid intake up until race time but it wasn't enough. While doing my pre-race fast strides I knew I was tired and things weren't feeling right. I said oh well, I love to compete and drove an hour and a half to get there. I ran an opening half in 2:16-2:17. From that point on I was doomed. It was everything I could do to stay in the race. Oh well... I took Sat and Sun off and just rested. Ran 10 easy yesterday and feeling better.

Solo Joe, I'll look into the race at Big Bear. Not sure what the exact plan is for outdoor yet.

Staying the course!

Go Eddy Go...No Eddy Noooooooo!!!

40 miles last week.

5x1000 today with 400 jog. 3:55, 3:42, 3:39, 3:44, 3:44. 800's were 3:07 (fell asleep after a 90), 2:58, 2:53, 2:59, 3:00. Felt harder than I thought it would be but glad I did the 5th. Going to stick with this type of workout for 4-6 weeks, mix it up with 800s, 1200s, maybe 3xmile.

Went to Kentucky over the weekend and ran some great rolling hills alongside some beautiful horse farms for about 6 miles. Only good-feeling run I've had in a while. Hoping the higher intensity training creates an adaptation sooner rather than later.

This thread has motivated my to become more serious about my training. I am hoping to run about 4:35 this year in the mile. My pr from last year was 4:50.

I was just wondering what could someone in 4:40 shape could run 10x400m w/3min rest in?

DiscJockey. wrote:

This thread has motivated my to become more serious about my training. I am hoping to run about 4:35 this year in the mile.

Great. Just what we need, yet another 430 miler on this thread.

heading back to longer reps for a while now, it seems.

tuesday was 4x (1k, 2 mins, 600, 3 mins). I turned the last k into a 600 though - my teammates cranked it and i'd rather run a good 600 than a lousy k.

3:05, 1:46, 3:04, 1:47, 3:04, 1:48, 1:50*, 1:42.

Not surprising that I was getting a little slaughtered - working with 14:30 types (who are a bit out of shape). The starred 600 ended up being something like a 2:54 for the guys who kept going.

DiscJockey -

10x400 is a pretty good workout.

10x400 with 3 minutes? I'm not so sure about.

Giving yourself 3 minutes is basically complete recovery...which turns this more into a speed workout, in which case I'd say do 6x400 fast. 10 4's at full speed is a bit much.

If you want more of a miler indicator workout, go with 10x400 with 60 rest. Your average should be around your current mile pace. If you kill yourself in the workout, maybe a little slower - if you take it easy, maybe a little faster.

In a season where I went from 4:45 or so to 4:30, I ran a few workouts like these:

12x400, 90 sec off

69-74-74-74-74-74-74-74-73-73-70-67

8x600 2 mins off

1:50 average

16x200 45 seconds off

31 average

4x8, 4x4, 2 minutes rest

2:28, 2:30, 2:31, 2:29, 66, 68, 67, 63

I get mad when this thread is bumped because I'm convinced this sub-4:00 is never going to happen.

Thanks for the information sounds great. Some of those workouts seem as if they would be tough for me so maybe I am not in as good of shape as I thought. But the reasoning behind the 3 min rest is what my coach has me doing. It also was our first time running intervals so that could also be the reason.

I have over a month until my next race. This seems like a good time to get in some good training. Any ideas of things I could do to help me get closer to my goal? Maybe lifting?

asfsf wrote:

I get mad when this thread is bumped because I'm convinced this sub-4:00 is never going to happen.

Why does it bother you? It is his goal and you shouldn't expect him to give up. He said he would use this thread for advise and motivation and that is what he is doing.

Those workouts were more towards April than the end of February. And everyone will train a little differently.

Give me some context for what you're doing now - how many miles a week, what some of your recent workouts have been like, how your racing has been going.

Lifting can pay good dividends and it's a solid habit to get into - it allows you to run more efficiently and to run higher mileage. But it's not 'the secret' to running a good mile. Usually the answer is more mileage.

Starting to get ready for outdoors now. 6x800m w/ 2 min rest. 2:20, 2:22, 2:20, 2:19, 2:22, 2:16. Felt okay, but definitely could feel that I have taken a bit of a break after indoors. Hoping to get in some good workouts in Cali.

Well I didn't want to give out too much info because my coach might visit this site, but what the hell.

I hadn't run much since I graduated High school last fall and I didn't run Xc this fall. I have been running consistently for about 6 weeks so mainly getting back into shape. Mileage is at about 35... didn't want to go up to fast but hopefully be around 45-50 in April. I ran one indoor meet, I was 1200 meter leg in DMR and ran 3:41.

Just started speedwork the week of that meet where I ran 10X400 average 74 fastest being 70 and slowest 78.

Solo Joe wrote:

Starting to get ready for outdoors now. 6x800m w/ 2 min rest. 2:20, 2:22, 2:20, 2:19, 2:22, 2:16. Felt okay, but definitely could feel that I have taken a bit of a break after indoors. Hoping to get in some good workouts in Cali.

Dang Solo Joe. What kind of recent race results do you have? Within the past 2 weeks I've raced a 4:25 mile and done a 6x800 w/ 300 jog recovery, which is probably around 2 minutes. But I only averaged 2:30 for my 800's. Was your 2 min rest stationary? If yours was also jogging, that's a hell of a workout.