hser wrote:
bones and also the guy who went from 10:00 to 9:25, what were the majority paces of the runs if you timed them? and how about tempos?
i'm going into this track with a last track season pr of 4:40 (which was off a half assed summer and bad commitment) and my 3200 pr isn't even relevant since I had no strong base.
i want to do things right this winter. my ideal goals are around 4:25 and under 9:30.
Hser the whole point of SOM (or WOM) is that you should not worry about the pace. It should be comfortable, or slower than you think,
I would certify a SOM workout (not one that I'd really suggest, but for illustration) of 12 x 400 at 70s for a 14:00 5k runners. Now scale that to your situation. I'd also certify that same workout at 65s. I would DE-certify it as a SOM session if a 14:00 5k runner did those in 62-63. Getting the feel for it, yet?
http://pih.bc.ca/summerofmalmo.htmlhttp://www.bunnhill.com/BobHodge/rtp3.htmRead it and pay attention to the directions for effort.
or this:
http://archive.dyestat.com/?pg=reg72008CrossCountrySummer-of-the-Rising-TidestoryHere is a successful high school program that cites SOM as an influence yet they probably don't do any of the training sessions that I prescribed. I'd definitely stamp is as SOM Complaint.
Just this one paragraph alone makes it SOM certified.
“The idea is that as competitors we are with each other," Frank says, "not against each other. We get better because we compete with each other...Our guys have really bought into it. We’re way more alike than we are different. There’s so many good things that go on with running, and I want our kids to see that.”
I'd bet these kids are having fun, building good relationships with their brothers-in-sweat (aka 'rivals') and I'd bet that come race day they come to the track with fire in their eyes and are hell-unleashed.