What can i run for 3k indoor

Will focus upon a few longer races.

10k and half marathon debut.

Want to run a fast 5k to qualify for nationals.

Get pr off 1500m down to a least sub 3:50.

800 trying to get down to 1:51/1:52 outdoor.

1 or 2 3k race as test for the fast 5k.

Planning changed a little.

First fast 3000m indoor.

bring 1500 pr down.

Run 3k races to get speed and strength.

Run a fast 5k and run nationals.

Enjoy the rest off the season to run pr's.

in september 10k road race. ( national 10k road championships)

Tuesday: 7 miles:

6:47 - 6:21 - 6:16 - 6:04 - 6:06 - 6:11 - 7:01

PM: core training

Wensday:

AM: 4 miles easy 6:11 average

PM: 3*1100 + 2*600

splits where ( 200 - 300 - 400 - 200 )

33.2 - 50.2 - 68.4 - 29.2 = 3:01:0

32.9 - 48.7 - 67.8 - 28.8 = 2:58:2

32.0 - 48.1 - 66.8 - 27.6 = 2:54:5

Rest was ( 6:21 - 6:01 ) and 6:11 before 600m repeats

2*600 rest 4 min ( min longer then planned )

1:29:2

1:26:1

Thur:

10 miles ( 6:21 - 5:20 - 5:16 - 5:19 - 6:04 - 5:14 - 5:12 - 5:09 - 5:52 - 6:51 )

PM: 45 min strength

Fri:

AM: 7 miles easy 6:14 average over 8 miles with 1 mile cooldown and warming up.

After a lot off training and waiting, saterday finally was the time to show it all.

The race started at 14:00.

I was in the serie with one person i lost in the XC race on monday. The pr's ranged from 8:44 until 8:13. So quite a big difference.

After a slow opening with a lap of 70 sec. I took the lead and took it down to 66 sec. Another lap of 67, and i was still leading. I looked back and nobody was eager to take over.

So, i shaked out a low 66 sec lap, to hit 1600 in 4:30:37

Then a two guys accelerated and we clocked a nother 66 sec lap.

Then a another guy surged putting down a 65 sec lap.

With 600 too go, the two people in front kicked again.

Next 200 was 31.

I struggled a little but could follow quite well, i kicked with 400 to go, a soon as i passed number 4, numbers 1 and 2 accelerated and i didn't came closer.

The next 200 was 30. I could see i would catch them, so i gave it all i had the last 200m, running in 28 sec.

I finished third, with a nice pr off: 8:10:83.

1: 8:07:83

2: 8:09:13

3: 8:11:83

4: 8:12:45

5: 8:13:87

6: 8:19:44

7: 8:22:67

8: 8:26:13

bangalangadanga wrote:

my suggestion is to just scaffold into it, buddy. we all know you're stronger than 8:30, but just run 8:30 pace for 2200 meters. Go 2:05 your last 800 and you're at 8:19. You ran well within yourself and will have a lot of confidence for getting after 8:10.

what are the expected race conditions to be like? what is the first 400-800 going to be in ya think?

good job, well ahead of my prediction, but it seems you executed your race in a similar fashion to what i suggested (albeit unknowingly). thanks for posting your result, and i am looking forward to seeing your longer distance debuts!

Really enjoying reading about your training, progress and races. Please keep updating, and great job last week!

At the moment, the training has changed towards a new schedule:

Mon: easy run + strength

Tues: Easy morning run

Short intervals

Wens: Medium long run

Core training

Thurs: easy run

Long intervals or tempo run

Fri: endureance run

Circuit training + few tempo's

Sat: recovery day

Sun: Long run or training in the dunes off 2 hours.

( until end of XC - season )

when track season begins, it will be a third track training)

Sunday: Long run off 16 miles

( 6:51 - 6:04 - 6:12 - 6:08 - 6:06 - 6:07 - 6:01 - 6:02 - 6:09 - 5:59 - 5:58 - 5:56 - 5:57 - 5:52 - 5:54 - 7:01 )

Mon:

AM: 1 hour strength training

PM: 10 mile run ( 7:12 - 5:48 - 5:56 - 5:52 - 5:52 - 5:50 - 5:48 - 5:45 - 5:51 - 6:53 )

Tues:

AM: 5 miles easy: 6:18 - 6:15 - 6:23 - 6:24 - 6:12

PM: 1 mile warm up

10*100 in 14 sec

10*600 ( 1:39 - 1:37 - 1:38 - 1:38 - 1:38 - 1:37 - 1:36 - 1:39 - 1:38 - 1:36 ) rest 2 min

Wens: 8 miles + strides ( average 6:03 pace )

PM: 45 min core training

Thurs: tempo run: 15 miles

6:42 - 5:16 - 5:16 - 5:17 - 5:19 - 5:18 - 6:33 - 5:17 - 5:12 - 5:10 - 5:10 - 6:43 - 4:58 - 4:57 - 7:12

Hey Methadon, have you thought about posting your training in the 'Road Racing & Training Thread'? ive been viewing this post for some time now and its been amazing to see what sort of stuff youve been doing :) i am sure a number of people would also like to get to grips with what you do too!

I will open a thread about it.

Will post all my training, for the beginning off november until know. When i have time, i will complete my log.

At the moment it's a bunch off loose papers, with 2 weeks off training on each note.

Will put it all together so people can see what i have been doing the past two months.

I have made huge progression, after changing coach.

i train harder on training days, and slower on easy days. Then under my previous coach, and see what it has brought me.

Fri:

PM: 7 miles 6:40 pace with the entire group both women and men

Circuit training 3*10*1 min excersises.

Trampoline jumps - jump squats - frog jumps - lunges - squat with weight - box jump low - box jump high - calf raises - 30 meter sprints - runners jumps.

2*2000 6:18 - 6:12 with 3 min recovery

cooldown 1 mile 7:15

Sat

AM: 50 min easy 6:12/mile

5*100 stride mile pace

PM: 30 min core training

Sun: 30 min run covering at 5:52/mile

20 min strength jumps.

2 miles: 5:01 - 4:57

2*5*60 meter hill sprints ( jog back recovery )

2 miles 4:52 - 4:55

5*400 meter hill ( 30 m climb ) 3k pace effort

10 min cooldown

PM: massage and a nice sauna.

training this week has a little changed.

because off the weather, the training cannot go as planned.

Monday:

progression run off 12k

4:32 - 3:52 - 3:50 - 3:47 - 3:44 - 3:39 - 3:36 - 3:33 - 3:27 - 3:22 - 3:18 - 3:16 - 4:12

60 min strength training

3k easy 4:02 - 4:13 - 5:12

Tues: ( 6 inches snow and 10 - 15 degrees Fahrenheit )

Changed the workout to a endureance run with tempo's at the end )

12 miles ( 5:45 - 5:42 - 5:40 - 5:38 - 5:41 - 5:43 - 5:38 - 5:41 - 5:44 - 5:43 - 5:39 - 5:42 ) + 1200 - 1000 - 800 - 600 - 400. ( 2 min recovery )

3:35 - 2:58 - 2:20 - 1:42 - 65

Wens: hired an indoor track, to train with the group

2*1500 + 8*300 + 10*200 ( 3 min serie brake )

Between 1500 ( 2 min ) 300 ( 45 ) and 45 sec between 200 meters.

4:36 - 4:32 + 48 sec and 30

Hope you like the update.

Next updat is here:

Thurs: ran a 11 miles at 5:54/mile average.

Winds off 20 mph and 20 degrees fahrenheit, made it quite cold.

Friday:

AM:

10 min warming up followed bye a 30 min steady state run.

Average pace was 5:14/mile.

Then 1 hour and 15 min strength training.

Afterwards 15*200 with 200 m jog recovery.

200 went in 32 sec.

Sat:

Rest day

Only 30 min core training.

sun: 9.6k XC race

temperature was around 20 fahrenheit.. The course was covered in snow, and there where lots off hills.

the first lap, to kenyans took off at a blistering pace.

They would finish well ahead off every one else.

I started quite slowly, because i knew the course would be heavy. I felt strong going through the first 400 meters that where ran on the track. After that 4 laps through the hills and forest where on the program.

After 1800 meter i was in 15th position

The first lap i remained in a pack with 4 other runners.

After the second lap, the group was still together

In the third lap, two guys accelerated and i went with them.

They where going to fast so, i held back.

the rest off lap 3 and 4 i ran solo.

They people in front off me, where increasing there lead.

The others that where behind me didn't come closer.

So with 1k to go. i knew that i would finish in 9th position overall.

I tryed to remain strong over the last kilometer.

Finished the 9.6k in 32:32.

20 sec behind number 8, and well in front off number 10.

Happy about the preformance.

This week, is a bit off a easy week.

No heavy track workouts and a decrease in mileage.

results where:

30:23

30:30

30:58

31:42

31:46

31:58

32:03

32:13

32:32

32:49

32:54

32:56

33:03

33:06

33:09

The program for this week is:

Mon: 60 min Z1

Tues: 600 m TT + 15*300 51 with 60 rest

Wens: 60 min Z1

Strength

Thurs: 2 mile TT + 2*2000 6:20 with 400m in 2:00 rec

Fri: 60 min Z1 + core

Sat: 8*400 + 6*400 + 4*400 in 68 - 64 - 60

rec: 60 - 60 - 90 sec: serie 3 min

Sun: 100 min long run

Niceq update. Hopee you are recovering well. You do race a lot. Do you take a break, or are you running they entire season. If you are done with indoor and xc season.

i would take a break. So that you arent overtrained at the end off track season. You where overtrained at they end off track last year you said. Good luck with the time trialss.

I smell bullsh*t methadon, do you really exist? The European Athletics Indoor Top List is out for the 2013 season and your 3k race on the 5/01/13 is not there. Your 8:10.83 would put you inside the Top 30 in Europe at the moment but you are not on the list!?

Try 8:11:83 too - he mentions both times in the same post, I think one is a typo.

Sair wrote:

Try 8:11:83 too - he mentions both times in the same post, I think one is a typo.

No 8:11.83 on there either, in fact none of the times from the race are on the Euro Top List.

i just looked too, none of the times from that PR race are listed... Methadon, you're not Te'oing us are you?:)

Fool wrote:

Sair wrote:

Try 8:11:83 too - he mentions both times in the same post, I think one is a typo.

No 8:11.83 on there either, in fact none of the times from the race are on the Euro Top List.

Gay.

Fool wrote:

I smell bullsh*t methadon, do you really exist? The European Athletics Indoor Top List is out for the 2013 season and your 3k race on the 5/01/13 is not there. Your 8:10.83 would put you inside the Top 30 in Europe at the moment but you are not on the list!?

Hey not every meet is on the internet. Plus since of the times were on that list, it's possible that this meet wasn't. But if methadon is not real, I'll give credit where it's due

10/10 good sir

The race is indeed not on the internet.

You can check some off my other results here:

http://www.racetimer.eu/uitslagen.php?v=%25252Fnl%25252Frace%25252Fshow%25252F1094%25253Flayout%25253Dracetimer_eu

http://evenementen.uitslagen.nl/2012/warandeloop/

Look under cross gala mannen 10000m position 34 number 26.

My real name is Luc shout.

Next time i will post a link with the official result off all my races. Too stop this from happening again