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|Subject: ||RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.|
eddy, great job breaking 2 in the 800! That was just a mental barrier for you. Has your coach had you do much of 600-mile in workouts this year?
boingo, those quarters were incredible. I have to ask, though, whether your training is overly skewed toward 800m races, as I don't recall seeing either tempo workouts or 800m-2k workouts from you this year. You ran a 5:12 mile prior to the quarters and maybe that was just a warmup, or maybe you're just sharpening with all the speed, but it seems like it doesn't fit there--that it should be sub-4:50. But if I think that you could be that much better with the longer speed and tempos, I agree with Ron that you are going to break four and I think that means at NYC Challenge this weekend. Good luck! Ron, you're showing excellent progress. I recommended that you join KC Smoke last summer and you can see how much it helps to run hard workouts with people. This is something that I'm missing right now.
I'm finally starting to cut some mileage. Last week was down to 86 only because I ran only 1 mile the day before the 4:42.33 mile race, but this week I'm planning to cut down to about 80 or so and then maybe to 70 the next week. So far, I've run 14.4, 11.5 and 11 this week. Today I did 3x200 (100j) w/u-37,37,36; 5x800 (200j)-2:25,2:30,2:33,2:32,2:30; 3x300 (100j)-53,51,50.
I struggled with the 200 rest on the 800's but am encouraged by the 2:25 start and I think that I could have maintained close to that on the 400 rest I was supposed to do. I'm still not sure that at my age I can re-acquire the speed necessary to bring my mile time down significantly but the aerobic is there to drop all my times at 3k and up.
This is a good example of HOW you don't understand training or physiology. Why would Eddy (who runs the 800/1500 exclusively this year -- and has shown that he is not good at longer distances in XC) want to be doing MILE repeats? 600s sure, 800s OK, maybe but let's remember that he just recently ran 1:59 and 4:01 (but more frequently 4:03-4:08). He is at the level of a HS runner who MIGHT win his conference meet and is trying to make State meet. Explain why he would want to do reps longer than 600-800? 1600 reps at what? 5:00 each? How is that going to help? It is not VO2max training and it is not anaerobic capacity or lactate tolerance training. Both the 800 and 1500 are faster than your speed at Vo2max so how is training at SLOWER than that going to help?
Also, Eddy is in college and CANNOT call the shots in his training.
Your advice for boingo seems just as bad or worse. Again, 800 reps OK, fine for a 1500/800 runner, but beyond that and its 5k training. 2k repeats? Seriously? Trying to pull my punch a little and be nice, but 2k repeats need (by definition) to be slower than 5k pace and how is that going to help him?
He is also a college runner (I think) and how can he call his own shots?
200-300-400-500-600 and sometimes 800 reps are the staple for the 800/1500 runner.
I would try to hold back from giving advice to these others. You (IIRC) are now a 4:42 miler and 2:43 marathoner. You don't lack speed, that is the time I would EXPECT you to run (for the mile) based on your other race times. You may be able to run a 4:30 mile ... not sure ... but you will need to change your program.
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