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

I took 2 days off, and then went for a nice 9miler yesterday. Those two consecutive days off have been the longest recovery period in over 7months(looked it up in my running log). I felt fresh, re-motivated, and I'm sure I can go it if I maintain focus.

I looked for the earliest open invite, and I found one on June 7th.

http://www.scausatf.org/events/opentrack.htm

I have about 3weeks to train.

I'm going to follow DRF and jump in the last phase.

If anyone has any suggestions for workouts, I would really appreciate it.

I'm going to go for a 6-8miler today and track tomorrow.

I hope I'm not sounding like I want attention. This is not my intention AT ALL. We all need advice and motivation, and I've been touched by the willingness of everyone to help, not only me, but Jonesy, Ron, Boingo, SoloJoe, Beer Streek, etc. as well.

This is what a running community like letsrun is all about...helping others achieve their goals.

Boingo, nice job on your 157!!

You too Ron...64 opening 400 a little quick though. Try 67-68.

7 months for a 2 day recovery?

Bit overdue if you ask me.

So....the...3:59.9...wasn't....real.....?

Question. Eddy said this thread was for advice and motivation. A quick speed read thru shows 50+ pages of advice. Did he actually act on any of it? Seems to me he just caved to his coach, no?

Good luck Eddy. I saw you a couple of weeks ago in Fresno. You did most of the herd work running into the wind until the final turn.

Take a nother day or two off before the invite meet. it will do you good.

Eddy, glad to learn you're going to stay the course this season. If I was 1-2 seconds away from the big breakthrough, I wouldn't stop now.

I'll be racing the 1500m on the June 6th and another on June 27th.

DRF phase IV is a good place to use as a guide. Make sure you read what he suggest regarding how to train in Phase IV. The hard work is behind you. The aerobic base is built. Phase IV is designed to get you faster.

Hey Baconrecon, I'd like to know more about the ankle weight excercises you used to fix your patellar tendonitis. I've been dealing with it in my left knee since my last seaon of college track back in 2002. Any details would be great. Thanks.

Dave

Dave, my opinion is that you should start track intervals now, but probably skip the high speed stuff, because you're going to need some 5 minute pace stuff to get down under 5 for a race soon. of course, you were a much better runner than I'll ever be, so take my advice with a grain of salt. but I started getting faster by running 4-6 mile tempos (weekly, often alternating with workouts like thursday's) and 400-2k intervals at 5k-10M pace usually. why not try some 3xmile, with a 400 jog, 5x800 with a 200-400 jog, 8x400 with a 200 jog? at first just target sub-6 minute pace for the repeat miles, sub-2:50 for the 800s, and sub-80 for the 400s. try beginning the track sessions with a jog to the track and an easy 3x200 at no faster than 40. if that stuff is easy, you can pick up the intervals, shorten the rests, and increase the number of reps.

sair, looking forward to see what you can do in a race. your improvement from hs is extraordinary and those workouts you've done suggest you're going to run some very fine times this year.

Have you thought about moving up to the 5k?

boingo, i ran like shit fifteen seconds slower than last time, same course, 10k. was in better shape. the only virtue of my race was that I outkicked four guys in the last fifty. maybe too many truly garbage miles. So, I'm re-thinking my training. I started today with true doubles, goal is to raise the percentage of faster miles. went o.k., averaged 6:30s for 4.6 early and 6:11 for 6.4 late. No warmup on either, got first run down to 5:47, second had 6:15,6,5:44,5:35. A very long hill at the beginning and end of the runs. Manzano, come on up, we'll do strides and you'll be down to 3:30 before you know it.

I ran 50 this week.

S 10

M 8 10k tempo in 36:56

T 7

W 7

T 7

F 8

S 3

Well Boingo... what's the good word? NB Boston Twilight? Hope all is well!

ahhhhh! beersteak wins the prize. 3:57 for him, i think. 4:00.54 for me. good race though! i want to see if i can go through 8 a little faster next time (2:09).

i am going to go sleep now.

beersteak, you are the man! boingo, you are right there. Looks like about 75 for me this week. T 3x200 (100j)-39,37,36; then 3x600 (200j)-1:50,1:52,1:51. Supposed to be 8 x 600, but I had to drop after 15 s of the fourth with a thigh/hamstring injury. I did drills and stretches, tried again and could only go 6:00 pace for half a lap. I did drills and stretches again and managed only a 2:05 600 with the injury bothering me, so I scrapped the workout. I did hip abductor and adductor exercises and maybe that is all I felt today on a tempo after three days just running with the jogging stroller. Today was to be a progression run but I started running quickly and it became an opportunistic tempo--11.4 in 1:17 with the last seven to the park in 6:37,6:07,6:10,5:39,5:38,5:31,5:34 (34:39-6M). Tomorrow probably a long marathon pace or somewhat slower run during the marathon. Brooklyn 1/2 marathon next week.

Ugh, I am so f'ing tired right now. Didn't get home from Boston until 11:something last night, and am awake now at 5:20 am for a USATF team road race today. Also couldn't fall asleep because I am too amped up after yesterday!

As boingo said, I think I ran 3:57. Got to meet boingo in person which was pretty cool - my first letsrun.com encounter. Also, he really made the race, so I owe my first sub-4 to him. The leaders came through 800 in 2:09, so we were off the pace. boingo, in the lead at that point with another guy on his shoulder, then pushed it from 800 to 1200 - the most difficult section of the race - enabling us to reach 1200 in 3:12. I was probably in 4th or 5th most of the time, on the outside of lane 1 so I wouldn't get boxed in.

It's so easy to fall asleep on that 3rd lap, way to make it happen boingo. That took balls, man.

You are so close, you'll get it next time. The great eddylee has to get it as well. Good luck to everyone still gunning for it. Keep working hard and good things will happen.

Beer Steak... Awesome wild-man report. Great JOB on hitting 3:57! Boingo!! Way to go! You've got two more races in the series! Looks like awesome opportunities are coming. Good show!

the last 700 in 1:48! 2:03 800m pace. that is ballsy.

did last ten of vcm, roughly, easy in 61:47, very consistent 6:10ish. 72 for the week. difference was that over 40% of the miles were under 6:20 pace, far more than usual. (jonesy.)

Just watched the heat on Flotrack.org. Nice job guys. Boingo... good job on lowering the boom after 800m.

thanks ron. it's how i like to race usually, but it just had not happened yet this year.

beersteak - do you live around new haven? if so, that would pretty silly. i've been down there at least 10 times this past few months to see a, ahem, friend. i went there after the race this weekend to see her graduate.

(i was reading your log on flotrack. wow, has your hamstring been a giant bitch.)