Once a College Runner Comeback

Very interesting race, Ive never heard of it. I was a distance runner in college, but then messed around with the dec afterwards, so this sort of race is interesting to me.

I would attack it by training for the 4/8, but that may be more to suit my strengths. You would be surprised how much aerobic development you actually get while doing track work 4 times a week and almost no easy mileage.

Your 5k will suffer of course, but your mile wont be that far off and your 100, 400, and 800 will benefit a lot compared to more mileage.

CLT49erRunner wrote:

Wasn't the fastest guy ever, but then again D1 is a different beast.

Lamest attempt at a humblebrag ever?

Week 1: 1/8 - 1/14

Mon: 25 mins - 2.4 miles

Tue : 45:27mins - 5.3 miles

Wed : Off

Thu: 25:06 - 3.01 miles

Fri: Off

Sat: 32:35 - 4.09 miles

Sun: Off

Recap: Sinus infection for most of the week, felt pretty tired overall

Total: 14.76 miles

Week 2: 1/15 - 1/21

Mon: 30:51 mins - 4 miles

Tue: 54:49 mins - 6.77 miles

Wed: Off

Thu: Off

Fri: 46:26 mins - 5.84 miles

Sat: 40 mins - 5 miles

Sun: 55 mins - 6.88 miles

Recap: Between 7:40 - 8:00 minute pace seems to be what's most comfortable at the moment, especially on runs longer than 30 mins.

Total: 28.49 miles

It's a beast of a race. I ran it off of pure summer base in 2013. My speed probably sucks ever since I stopped running. I think 4/8 specific training would be a good idea in the 2nd half of the sharpening phase. Most of the time the race is won or lost in the 100m.

CLT49erRunner wrote:

Most of the time the race is won or lost in the 100m.

Good Luck bro but I'd be dedicating a day a week from now right through on speed development, especially since you've been out for a while.. Short alactic sprints on flat and up hills followed by plyos and heavy squats. Who knows, you could gain some extra speed to set you up well going into your second phase.

Will be following updates anyway

cheers

Week 3: 1/22 - 1/29

Mon: 30:30 mins - 4 miles

Tue: 60 mins - 7.45 miles

Wed: 60 mins Soccer Cross Training

Thu: Off

Fri: Off

Sat: Off

Sun: Off

Recap: Felt good monday and tuesday so I decided to get some cross training in on wednesday by playing soccer. Big mistake. An old hip flexor injury flared back up forcing me to take the rest of the week off. Will repeat the planned mileage for this week on week 4

Total: 11.45 miles

This is a good idea. I'm going to incorporate some strides after every run as well as form drills after my 3 longest runs of the week.

CLT49erRunner wrote:I am 5'9", 26 years old and weight 155lb. My college race weight was around 135 but I have no intention of getting that skinny again.

I stopped reading after this since you clearly don't want to do what it takes to be fast again.

Week 4: 1/29 - 2/04

Mon: 30:30 mins - 3.72 miles

Tue: 21:11 mins - 2.72 miles: Right shin splint throbbing

Wed: Off - Decided to rest bc of shin splint

Thu: 35:43 mins - 4.49 miles: Felt surprisingly good, no shin pain

Fri: 32:05 mins - 4:03 miles: Some shin pain, better after a mile or so

Sat: 30 mins - 4 miles

Sun: Off

Recap: Felt some overcompensation from my hip flexor injury which potentially caused right shin pain. Got better as the week progressed. Should be able to get back up to some longer running in week 5.

Total: 19 miles

Week 5: 2/05- 2/11

Mon: 30:45 mins - 3.82 miles

Tue: 61:19 mins - 7.52 miles

Wed: 30:18 mins - 3.77 miles

Thu: 60:59 mins - 7.43 miles

Fri: Off

Sat: 45:09 mins - 5.93 miles, Form Drills after

Sun: 45:04 mins - 5.46 miles

Recap: Feeling strong, incorporate form drills one day

Total: 34 miles

Week 6: 2/12- 2/18

Mon: 4.4 miles - 35 mins

Tue: 2.16 miles - 17:35 mins

Wed: 5.9 miles - 50:49 mins

Thu: 6 miles - 47:54 mins

Fri: OFF

Sat: 7.77 miles - 66:36 mins

Sun: 3.6 miles - 30 mins

Recap: Some days I feel strong, some days I feel a little tired. I've been keeping my avg. HR at 155 bpm. Taking the HADD approach for the base phase. Average pace to keep heart rate so low is between 8:00 mins and 8:30 mins per mile. Not terrible considering I've been out of the game competitively for 5 years.

Total: 30 miles

I will be running the slow heat of the 1500m on March 16th at my alma mater. Will use this as a fitness gauge. I'm shooting for 72's/400m which should put me at about a 4:50.

*(typo)*

4:30 1500m

Sorry for the absence for anyone who has been following. The following is a link to my strava:

https://www.strava.com/athletes/16877201

It's easier to view that than for me to post my weekly updates here.

I ended up running the 1500m at my old school this past week.

I ran 4:47.11

Splits: 51.24 [51.24] 2:04.43 [1:13.19] 3:22.52 [1:18.10] 4:47.11 [1:24.59]

As you guys can see, I died in a spectacular fashion but I now I know where my speed is at. The road to becoming fast again is going to be a lot harder than I anticipated.

CLT49erRunner wrote:

Sorry for the absence for anyone who has been following. The following is a link to my strava:

https://www.strava.com/athletes/16877201

It's easier to view that than for me to post my weekly updates here.

I ended up running the 1500m at my old school this past week.

I ran 4:47.11

Splits: 51.24 [51.24] 2:04.43 [1:13.19] 3:22.52 [1:18.10] 4:47.11 [1:24.59]

As you guys can see, I died in a spectacular fashion but I now I know where my speed is at. The road to becoming fast again is going to be a lot harder than I anticipated.

If you’re looking to finish top 5, this must be an easy event competition wise. I think I’m gonna do this race in June also and take home that W.

Yeah...I might have to reconsider my goals. It all depends on who shows up. In 2013 I ran

04:34.2 - 1600m

54.6 - 400m

02:03.8 - 800m

12.69 - 100m

17:15.0 - 5k

and ended up getting 2nd overall.

CLT49erRunner wrote:

Yeah...I might have to reconsider my goals. It all depends on who shows up. In 2013 I ran

04:34.2 - 1600m

54.6 - 400m

02:03.8 - 800m

12.69 - 100m

17:15.0 - 5k

and ended up getting 2nd overall.

Nice.

I would say right now I could run

4:25

51

1:55

Idk

16:30

But idk how that would go doing them all in a 3 hr span. I’m gonna keep running and maybe race an 800 or 1500 in the next few weeks. Goood luck

Must be an easy race wrote:

CLT49erRunner wrote:

Yeah...I might have to reconsider my goals. It all depends on who shows up. In 2013 I ran

04:34.2 - 1600m

54.6 - 400m

02:03.8 - 800m

12.69 - 100m

17:15.0 - 5k

and ended up getting 2nd overall.

Nice.

I would say right now I could run

4:25

51

1:55

Idk

16:30

But idk how that would go doing them all in a 3 hr span. I’m gonna keep running and maybe race an 800 or 1500 in the next few weeks. Goood luck

Nice, with those PR's you'd have a shot at winning the whole thing. My biggest piece of advice is to make sure you can run the 100m under 12 seconds from a standing start (no starting blocks allowed) and be ready for blazing hot weather. Thanks and I'll see you out there!

CLT49erRunner wrote:

Must be an easy race wrote:

Nice.

I would say right now I could run

4:25

51

1:55

Idk

16:30

But idk how that would go doing them all in a 3 hr span. I’m gonna keep running and maybe race an 800 or 1500 in the next few weeks. Goood luck

Nice, with those PR's you'd have a shot at winning the whole thing. My biggest piece of advice is to make sure you can run the 100m under 12 seconds from a standing start (no starting blocks allowed) and be ready for blazing hot weather. Thanks and I'll see you out there!

Those aren’t my PRs, worlds away from them actually. I just figure that is what I can run right now. But yeah I think I can run under 12 seconds no matter what.