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

Hey Eddy, don't forget to tell us how yesterday went!

Joe Rubio's guide is great but read the preface:

"Assumption #1: The athlete following the suggestions

in this manual is an experienced middle distance runner

looking to make significant improvements in their ability

to race a 1500 or mile. These athletes should have at

least 4-8 years of experience racing and training at a

competitive level. This program is not intended for

beginners."

It describes what to do after several years building up their aerobic bases more gently. What he actually says is spot-on IMHO, but if you make the mistake of cherrypicking sessions instead of picking up the principles, you could overtrain.

Probably the most important thing after your last race is to take a break. You've been training and racing for months. 2-3 weeks active rest - hell, a month if you want - do other sports, have fun, look up that guy a few pages back who offered you his daughters ;-)

Any final races this year Eddy? what is the latest update if any? Good Luck

last team meet May 1:

1st 1500m 4:03.33

back in the 800m: 2:03.30

Maybe left it all in practice this week, with that 1:57.

He said that he'd be on his own this week and run at Occidental College this weekend for a final race. Great meet and plenty of comp to run a good one if he tapers this week.

Jonesy, I hope Eddy tapers this week and does virtually nothing but easy miles.... 3-5 a day. With his leg speed he should bust a good 1500m at oxy. Give it a try Eddy! You'll be surprised! You're body is begging for recovery! The hard work is behind you.

jjjjjjjj wrote:

http://www.gobulldogs.com/sports/c-track/stats/2009-2010/fresnodualresults.html?SPSID=58119&SPID=6327&DB_OEM_ID=13300

Eddy, is that your first outright win of the season? Close race too. Good work - wins matter just as much as PRs!

I was going to run @ Occidental, but I decided to just relax this week. My achilles has been flaring up slightly for the last 2-3 weeks, and after Monday's workout this past week, which really flared up this time, I decided to give my body a break.

I'll take it really easy the rest of this week and next week before starting my base for xc. I'll make sure that I stay active though...SOCCER TIME!!!!

Thanks to all of you who gave me inspiration and advice.

...it was my first win of the season this past Saturday.

Take care, friends, and I hope all of you continue to do what you love most...whatever that may be.

I WILL NOT LET THIS THREAD DIE

beautiful thread.

Hey Eddy, how is your training going?

Eddy Lee mops the floor with Jordan Hasay! Makes Evan Jager look like a slapped ass. Eddy Lee is KING!

will not must not can not stop

never stop feather stop heather stop rock

hoop a brother poop a brother scoop a brother block

stink a hippy pimp a limpy rent a biggie plop

A special Thanksgiving bump for Eddy Lee and all the joy that he has brought to the LRC community.

How is Eddy Lee training going?

Is Eddy Lee still out there?

Hello?

Did you give up the sport after reaching your goal?

Another holiday bump...

We love you Eddy

Eddy Wan KenoLee where are you? Your our only running hope.

Who is eddylee?

Alright. We'll see if I can't drop my tempo work down to a more proper pace in the future. Since I am running for college, I don't have a WHOLE lot of sway in the workouts I run, but my coach is occasionally open to me doing longer reps if I feel like I need the work.

I've always thought of mile reps as more of a 10k kind of workout. (Indeed, usually our coach has 5k-10k people doing mile reps while more mid-distance people do 1k reps) At what length (or duration) of repeat do you start developing v02? (I know the pace should be around 3k-5k to get the most out of it).

If I were to absolutely structure my season, I would prolong the period of harder longer intervals after cross country (which I regard as basically what you're doing now - high mileage, 800-1000-mile reps of at least race distance, tempo, and occasionally high volume 400's for maintenance). I'd work my way down from mile to 1200 and 1000 - moving from 8 reps to 5-6, reduce the rest, and hammer them. 8x800, 6x600, 20x400, all at faster pace. So my ideal two week cycle (when not racing) would look something like these, post cross country base:

Sunday: 2 hr long

Monday: Tempo - vary between 5k @ 10 pace, 10k @ half pace, or 8 at whatever I can bang out. On hilly terrain if possible.

Tuesday: 70-90 mins rec

Wednesday: V02 max-style track workout. 8-10x8 at 3k, between 1-2 mins rest / 5-6 x 1k at 5k or sub 5k pace, 2 mins rest / 600's at faster than 3k with 1:30 rest.

Thursday: 70-90 rec

Friday: Speed endurance or speed development. 12x400 at mile pace 60 rest (take 2 mins after 6 if you're falling off) / 30x200 on 60 seconds @ mile pace, 6x600 at mile pace with 2-3 mins rest, 12x300 @ 800 pace with 2 mins rest. Those are all speed endurance - usually the 12x3 is prefaced with a 1k at mile pace, followed by about 10-15 rest.

Speed devel: 6-4-3-2-1, 3 sets, jog upcoming interval, cutdown pace. (Last time I did it it was something like 1:39 / 63 / 44 / 28). Split 1500's - 400, 30 seconds, 800 with 60 rest, 300 x2 sets. all at mile pace. Split 800's - 600, 30 rest, 200 x 4-5 - at 800 pace. Also, to really work on your top end speed, there's this gem: 350 / 300 / 250 / 200 / 150. 7 minutes rest between. Just bust them all out - if you're doing it right, you should be ready to quit by the 250. I've never finished it without the overwhelming urge to vomit my brains out.

I would alternate between the two of these types of workout, making sure I'm not losing the ability to run hard or fast at any point. I am pretty good at tolerating fast paces for 400-800 reps off short rest, but my actual top-end speed will deteriorate pretty quickly if I don't use it. Similarly I'm decent at longer reps with ample rest, but I definitely do need to work on aerobic strength.

Saturday: Another 70-90 minutes.

As I approached a race, I would drop one or two of the reps from the Wednesday workout and complete them at a much faster pace - probably add or keep the rest the same as feel dictates. I don't worry too much about the rest I take between intervals..I know being able to take short rest is an indicator of fitness, but I don't necessarily believe it is a builder of one (at least in the cases of distance reps, where the goal is not necessarily to build up lactic acid).

I would probably also do 1k or 1200 on Friday at race pace for probably the prior two weeks to the race.

When you can go through that 1k-1200 at your target goal pace and feel pretty okay (for running 2:39 - 3:12) and hit that 6x600 at mile pace, in addition to getting those 1ks on Weds close to 3:00 average - while maintaining mileage at 70-80...I would say you're ready for sub 4:00. Because you have a great deal of endurance, being able to hit about where I did for those workouts or a little faster will probably get you there. The limiting factor for you will be the speed endurance stuff.

Definitely in this stage you'd also want to be doing accels as a part of your warmup - right before you head into the workout do at least an 800 of jogging the bend and accelerating up to 95% on the straight, maintaining, and easing off as you approach the line. Not only do those help me feel better coming into fast workouts (sometimes I'll do up to 10) I think they've helped my top-end speed too. You have to make sure you're not straining when doing those, though.

Whew. Much longer than I intended this to be. But to address one of your main points, speed is most definitely trainable. The strides will help a ton.

Today our workout was 20x200 with 60-75 rest. It was a pretty poor day with wind, yet again..it was supposed to be about a second faster, but I averaged 30 high.

Runningwind, the workouts look pretty good, but some of them might be overly ambitious. you are doing 1500s at 3k pace, 1k's at 3k pace, 400s at mile pace, and then doing repeat miles several days before your target race. If you can handle all those workouts at that pace, fine, but I might dial those back a bit to the next distance pace (1500s at 5k pace instead 1k's at a pace between 3 and 5k), and you should definitely drop the repeat miles the week of the big race, opting instead for race pace 600s, no more than 4.

eddy, did I say 17:40? of course I meant 16:40. but seriously I was fooled by the 6+ pace on your mile repeats when you were doing solid paces on longer runs. nice job in the 5k. depending on the difficulty of that road course, that suggests that you're not far from your 5k track pr level right now.

M 14.7

a.m. Durham, NH-Dover, NH-5.5M-44:41, to pick up cah; p.m. Burlington, VT-9.2M-1:05:05 (middle 7 in 46:48 (7:30,6:55,6:52,6:27,6:31,6:25,6:08). being passed early helped.

T 14.5

Burlington, VT: a.m. 5.5M-61:26 w/stroller, 15min lake swim; p.m. 9M-68:59. w/short swim, 1/2M-2:49 (uphill); full rest/stretch;

5xMile (1 min. jog rest)-5:54 (up),5:31,5:37,5:34(down),5:43

W 13.1 1:43:43

1.8M w/u, lake swim, 11.3M-1:29:40. gradually picked it up to 7 pace w/7:24,7:12,6:58,6:59, then c/d. worn down.

Th 13.6

noon-6.5M w/stroller, slow. evening-7.1M w/1.8M w/u, lake swim, got tired quickly, then 4M tempo-24:51 (6:13/M)-7:02,6:22,5:50,5:37. didn`t warm up properly. last 2M-11:27, last 2.5M-5:47/M

F 12.2

a.m. slow 5M; p.m. after thunderstorms, a humid, slow 7.2M in over an hour. sluggish in re-adapting to 100M weeks, or lacking sleep or inadequate calories?

Sa 23 4:44:20 S. Woodstock, VT: paced ultra runner for last 23M of VT100 miler. he's a tough s.o.b. some walking on hills. huge t-storm.

Su 12.2 1:31

Burlington, VT: in midst of deluge. felt good again. slow five hour run just what I needed. middle ten in 71:35 (7:51,7:14,similar ...,6:57,6:57,6:42).

Week: 103 miles.

sub-7s were easy today as well, so I seem to be returning to form. That five hour slow run on Saturday had a similar function to the three hour runs that Kenyans do at nine minute pace, refreshing the legs. will try to tempo a local 5k trail race tomorrow.