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

Hey eddy -

I'm glad to hear it's feeling better. Do you guys ice after workouts? If not, you might consider asking your coach / trainers to set up an ice tank for you. It's basically a must for me.

Workouts this week:

monday: 3 mi up and down

5.5 mi tempo, 32:40

weds: 5 mi up and down

6x400 w 4 minutes rest: 59.5, 60, 60, 61, 63, 65

I'm racing at West Point this weekend - seeded at 4:19.5 for the mile. Sweet jesus I am so pumped to possibly crack 4:20.

Damn, good luck this weekend! I am rooting for you.

We do not ice after workouts. I am going to for sure, once I get back into it, to at least apply ice to my achilles after workouts.

When you say 5mile up and down, do you mean 5miles together or seperately?

Damn, good luck this weekend! I am rooting for you.

We do not ice after workouts. I am going to for sure, once I get back into it, to at least apply ice to my achilles after workouts.

When you say 5mile up and down, do you mean 5miles together or seperately?

The heat therapy went well today. I am sure that I will have full range of motion of my achilles(if that makes sense) in a few days. I just have been lifting weights(upper and lower) for the last three days.

I get off work tonight around 1030, but I have tomorrow off. So, I will go the gym and try the eliptical for sure.

1/23

AM: 5 easy. just a shakeout from yesterdays workout. took 35 minutes. did drills afterwards

PM: 10 mile aerobic run. 66 minutes. felt pretty good.

Haha. It's five miles total from the warmup and cooldown. ten miles plus a workout would be a pretty badass day.

solo joe, from that w/o, I think that you can run faster than 9:15.

eddy, sorry to see the achilles got that bad and absolutely don't forget all the other advice. right now the ice, rest, and so forth is key, but the solution to the problem is the heel raises or calf raises on a consistent basis and the limitation of speed w/o's to max 3/week.

thank you for the encouragement jonesy. it has been a couple years since i ran in a "real race" so i am just hoping to dust off the cobwebs.

eddy, i can't give you any better advice than has already been given. good luck and heal up soon

I am walking normally! WOOOOOO!!! I will go to the trainer once more this afternoon, and then I will decide if I will run tonight. The calf raises will be a def. I have class in a few minutes, but I will let everyone know what the plan will be for this weekend.

I LOVE RUNNING!!!!!!

"Interval times were 3:05, 3:06, 3:05, 3:06, 3:06, 2:57. Obviously I saved a bit too much, but it was the first workout like this I've done in awhile, and I was used to my body dying when I had the flu so I didn't hammer"

No, you did it perfectly. this is a VO2max workout (2-3 minutes HARD following with 2-3 min rest.) And your VO2max pace is 9:15 (3:05 per k).

You did it exactly right for a 9:15 runner. VO2max pace is actually about your 4k race-pace but close enough.

1/24

6 miles in 39:30. Felt pretty good, but legs were numb from cold wind. Did some light strides after. Hopefully ready to roll tomorrow.

I did an easy 8 today. I race tomorrow night

Race didn't go so well. 3:00 at 1000m and i was 3 seconds off the back. Fell apart and came home in 9:20.

I'm surprised, but maybe you started a bit too fast and had trouble running solo. still just 5 seconds off your goal.

ran 9:32 3k pr coming off a cold last month. averaging 80 for ten weeks since nyc marathon rest.

now in albuquerque:

monday: 16

tuesday: 16: 1x400,2x800,1xmile,4x400: measurements off, dirt trail, but mile was 5:26 and 400s pretty hard. decent workout, though intervals not that good and irregular rests, but long day.

wednesday: 12, 5 in the afternoon at 6:55.

yesterday: 16: 3x13 minutes hard.

today: 13 at 6:41 pace, last 6.5 at 6:28 pace (flat, gravel, albuquerque, 5200 ft.). didn't feel that hard. pretty used to the altitude now.

need 27 in next two days for first 100 mile week. wish i could find a race in the next month.

Rough races for all of us, I suppose. Felt really nervous before the mile today - it's my favorite event and I always want to do really well, and the first time you race it open in a season is always a little nerve-wracking. Got a little boxed, ran a little stupid - but I'll just put in my mileage and throw down as hard as I can every time I race. It'll come.

I ran 35/31/32/32/34/35/34/33 for 4:27.3, splitting 2:10 and 2:17. Felt pretty ugly afterwards too, which is weird considering I did a lot of training over break and ran 4:23 for 1600m without much problem over a month ago.

Followed that up with a 2:03 800m (felt really easy) and a 55.6 400m.

Listen up on this, lads. It takes TEN DAYS on average for your body to fully adapt to a hard SPECIFIC workout. What does this mean, in terms of racing? If you have a target/goal race, allow ten days recovery from the last hard race-paced session (other workouts can focus on sharpening, pace practice or endurance maintenance)

So, Solo Joe, in addition to it being so early in the season, your tough race only four days after a hard 3K paced session is what I would expect. Shake it off nad plan the rest of your season accordingly.

Thanks to everyone for the support. I don't get much of it training by myself. Who would have thought I could find it on letsrun?

16 miles in 1:45 for a long run saturday, today was an easy 10, strides, and drills.

U EFFIN SUCK AT RUNNING! YOULL NEVER AMOUNT TO ANYTHIN CUZ U FRICKIN SUCK AT RUNNING. JUST STOP TRYING NOW UR JUST WAYYYY TO SLOW AND ULL NEVER DO ANYTHING BETTER. GO DO SOMETHING ELSE BECAUSE U NEVER WERE A RUNNER AND ULL NEVER BE A RUNNER

saturday-10.5 slow in sandia mtns.7-8000 ft.

sunday-17.4 slow to moderate with two .8m in 5:00 thrown in.

101 mile week. previous high:96.

will dial it down to 80 this week probably.

Eddy,

Check out Dr. Pribut's page on Achilles tendonitis below - it helped me find some aggravating factors. For you, training in low profile racing flats or spikes will not help yuor recovery. Wear shoes with some heel lift, even when hanging around your apartment or house. In addition, make sure that all of your shoes have good forefoot flexibility.

It took me several weeks of lower mileage and easy running before I felt comfortable doing speedwork again. But I'm nearly twice your age, so you should be able to recover faster.

http://www.drpribut.com/sports/spachil.html