Sub 1:53 800m, Sub 4:15 1600m

How has your training been going.

Did you recover well from the increased mileage and harder runs.

Let us know how it went.

What track spikes do you use?

Update:

12/18: 6miles@7:18 (coughing all the way)

12/19: 8miles@7:10 The fatigue from the flu is slowly wearing off as I feel fresher and better each day

12/20: 7miles 7:32pace (extremely snowy run, got pelted by blowing snow and wind)

12/21: 7.5miles 7:17pace (ran through a bit of snow from the storm the day before)

12/22: 7.5miles 7:07pace

12/23: 10miles 7:08pace

Week 3 Total: 46miles

12/24: 8miles 7:07pace

12/25: OFF

12/26: 8miles 6:56pace

12/27: 8miles 7:02pace

12/28: 10miles 7:11pace (ran through a lot of snow/slush

12/29: 8miles 6:59pace

12/30: 12miles 7:00pace

Week 4 Total: 54miles

12/31:10miles 7:00pace

1/1: 8miles 6:23pace

1/2: 8miles 6:27pace

In the last few days I have felt really good and have done the easy runs at a relatively fast pace. On 1/1 I did the 8miles quickly because it was cold outside and I was freezing. Today I did them faster because I was feeling good again. I plan on slowing these down to about 6:40pace and hopefully I can keep my easy runs (minus the long run) at 6:40pace

I have finally reached my ideal mileage of 55-60mpw and plan on running 60-62 miles this week.

Does this schedule look good so far? I have been doing planks to keep up my core, but I have yet to start a full core routine. I also have yet to do strides after my easy runs, but I think I will be changing that very soon. My first race is not until March 15th or so, so I have plenty of time. However, I want to reach my goal of 4:15 or at least sub4:20 by mid April. Does my training so far point to me being able to achieve this goal for April?

I use the nike zoom victories

Update: Hi everyone, this month of running has gone extremely well. I have been averaging between 55-60mpw with most of runs between 6:35-6:45 pace and a 12 mile long run. On the 29th, I did my first tempo of the season, a 4 mile tempo in 22:13. It was moderately difficult, but not a killer workout effort. Needless to say, my body was not happy running at faster speeds again for the first time in over 2 months. Last year before the season, my best 5mile tempo was a 28:20, and last year my best 3 mile tempo was only 17:00. I was thrilled with my 4 mile time for my first tempo of the season especially since I did my long run the day before. I plan on doing another tempo this weekend and hopefully will run under 22:00 this time. I have heard a 4mile tempo in under 21:00 indicates that you are able to break 4:10 in the mile. Can anyone confirm this? Does this look like a good progression so far? Thanks in advance for the replies.

I'm concerned that you just appear to be doing mileage.

You should be doing 4-6 200m repeats every other day, at the end of your runs, with 30 seconds target pace, 30 seconds rest.

I have plenty of speed. When I ran my 1:56, I went out in a 54.7 first lap chasing people down. Speed has never been an issue, endurance has though. Having said that, I know speed is also very important and I'm slowly starting to do some speed stuff. Sometimes I do 5 100m strides after an easy run.

I'm not a coach and can't comment on whether you'll reach your goal, but my one observation is that you should consider adding to your strength training now, so you'll be prepared for Spring Track.

A good place to start:

http://www.coachjayjohnson.com/2011/11/eight-week-general-strength-progression/

Good luck in your quest!

Didn't get a chance to do another tempo run last week, but got another one in today. Ran 22:34 on a more challenging course in snowy conditions and about 22 degrees out, which I think slowed me down significantly compared to last time. I plan on doing another tempo or interval workout on the streets somewhere later this week. Tahnks for the replies in advance.

Hi everyone, since I last posted I have continued to keep my mileage up around 55mpw and have started doing some 800 repeat workouts so that I can run in the low 4:20's in mid-March. I did these workouts all on a road in trainers.

2/9 5x800's avg. 2:29.5 (2:30 standing recovery) This was a difficult workout, but I think I was still fatigued by the tempo I did a few days earlier. It was about 20 degrees and I foolishly decided to wear shorts.

2/14 6x800's avg. 2:29.3 (2:30 standing recovery) I did this on a thin layer of snow that caused you to slip a little with every step. Felt A LOT better than the previous workout.

2/16 6x800's avg. 2:26.3 (2:30 standing recovery) It was about 15 degrees when I did this workout with a windchill of 3 degrees with a considerable amount of clothing on due to the cold, which made the workout a little more difficult. Didn't feel quite as easy as the second workout, but I was a lot faster this time.

I plan on doing another set of 6x800s tomorrow. I would do a different workout, but the tracks here are snow covered so I prefer to do 800's until the track clears, which is hopefully soon.