Where Your Dreams Become Reality
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Subject: RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.
sair, you'll get all of those times this year.
i ran 9:32.9 3k tonight, just a hair slower than last week--in fact, I think that they stopped the watch late (things were pretty casual tonight), as the clock had just turned from 31 to 32 when I crossed.
94 degrees and very humid, in the hours before the race.
tried to follow sair's strategy, and in fact I partly succeeded at that, as my last 1400m was about 5 seconds faster than last week; I blew it in the second 800.
74,2:30 (then the rest of the race was solo),3:48,5:07,6:24,7:42,8:21(2600m), no split at 2800m. last 400 in 71. thought I'd die if I stayed with the lead group, which I probably would have done.
w/in about ten minutes after the race, I agreed to do the 4x400, anchoring the slowest team in 62.03, without much of a running start. that's the fastest 400 I've done since college, by about 4 seconds, my legs were still shaky from the 3k finish, I didn't get out hard enough and there was no one in sight to run with. Given my limited speed training this year (no 200s faster than 32, just a few sub-70 400s), this seems like something to build on, to get my 400 back down to 56-58, which would help my 1500 pace seem less like sprinting, maybe get me an 800m pr (2:05.8, from 1990, after my injury).
I have lost a good deal from my May shape. The explanation, aside from dropping from 100 to 80 mpw and leaving medium altitude, I believe, is that I haven't gotten any quality track workouts since the day I left Albuquerque (just a 5x1600, mostly in 5:45-5:53, and four track races) but I am going to remedy that and try to restore some of my strength prior to the 5k on the 22nd. The 16x400 at 72-4 with 45 second rest that I did prior to the 16:04 5k is worth repeating, and I could use some longer, but better quality repeats.
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