Do you have time to lift?
Do you have time to lift?
The 7 mile run once a week is my long run. It's about 25% of my mileage for the week. I dont think it's practical right now for my to go a more traditional long run (9,10,11 miles) because of how low mileage I am. Although that is what I did in college. I think I'll top out at around 8.5 miles for my long run eventually. I agree that the 800 requires a special blend of speed and endurance. I used to do the Igloi style training twice a week in college, and it was borderline too much. It definitely burnt some of the guys I was training with. I think my lactic workouts right now are helping build strength through quality mileage, and I'm able to really hit my reps on my other workouts because I'm not exhausted all the time.
I want to start again, because I lifted quite a bit my senior year and I think it made a huge difference with my speed, especially my explosiveness. I will most likely start going again in the next 2-3 weeks, because I think it's the next step I need to take. It'll be tough time wise, but I should be able to lift on my workout days.
Low mileage will never work.
Donavan Brazier.... wrote:
Low mileage will never work.
True, definitely impossible for someone to run 30-40 miles a week and produce a sub 1:45 in the 800. There certainly are no coaching programs based around that philosophy that have proven results. Thanks bro
Def bookmarking this thread. I was basically a no mileage 800m runner back in the day. Our program didn’t have much for intervals over 400 or 3 mile plus runs. Once I get back to decent 5K shape will try this out. Thanks and best of luck!
Week of 2/24-3/1:
2/24: 7 miles @ steady pace
2/25: 5 miles @ 8:45-9 minute pace
2/26: 6x600 @ 2:10 w/ 30 second recovery, then 2x200 @ 28 w/ 2 min jog recovery, followed by 4x100 @ stride effort
2/27:
AM - half mile warm up, plyometric drills, then 6x flying 30 w/ full recovery.
PM - 4.5 miles @ steady pace
2/28: 2.5 miles steady, then 1 mile hike
2/29: 4-5 miles steady
3/1: off
This week was pretty up and down for me. For some reason the GPS on my garmin isnt working for my pace, but I'm not too reliant on that anyways. Felt like absolute garbage on tuesday, and I really dont know why. I had to struggle even to hit 9 minute pace for 5 miles. But then i felt pretty good on Wednesday during my LT workout. I probably could have done another 2 600s, and 200s felt powerful and under control. Once again I was unable to do my igloi workout this week due to issues with the track and time constraints. The hike on friday is actually quite challenging. It's only a mile but it's a massive incline. I'm sure someone will have something stupid to say about me doing that, but there was no way I was doing a workout after it. Extra mileage on saturday is to make up for the shorter day on friday.
The version of flying 30s I use has 3 zones. The first is a 30 meter acceleration zone, the second is a 30 meter fly zone, and the third is a 30 meter deceleration zone. I take 3-3:30 minutes in between each fly.
I'm really missing my igloi workouts. The school i coach for should have their track repaired in the next week or 2, so hopefully I can get back to them soon. This wasnt my best week of training, but with work and coaching, it's sometimes tough to do everything I need to for my own training.
Week of 3/2-3/8:
3/2: 7.2 miles, around 8:20ish pace
3/3: 2 miles @ 7:30, then 6x flying 30's
3/4: 5 miles steady
3/5: 5x800 @ 2:55 w/ 40 seconds rest in between, then 2x150 @ 18 w/ 3 min jog in between
3/6: off
3/7: 6x150 @ alternating 26 and 23 w/ 50 meter walk back, then 8x200 @ 31 with 75 meter walk back, then 6x150 @ alternating 26 and 31 w/ 50 meter walk back
3/8: off
I felt pretty good this week, even though it didnt go as planned. I wanted to have the day after my long run be a shorter mileage day with flying 30s, which I did. But then I didn't do my recovery run on friday. I worked that day and then after practice I didnt have the energy to run that night. So I ended up doing like 3 miles less this week instead of doing 2 more like I planned.
My workouts felt really good. The 800s definitely felt good until maybe the last one, but that's kind of the point of the workout. The 150s afterward were definitely too fast. I got a little carried away with it. I was sore for like 3 days after. It felt really good to get back to my igloi workout at the end of the week. I got up early and ran it before my kids had their track meet. I was glad that it felt like I didnt really miss a step even though I had to do other things for a few weeks.
This upcoming week I'm going to stick to the same schedule, except I'll actually do my recovery run before workouts. I didnt include it this week because I was being lazy, but I still do strides in the morning on the days I have recovery runs.
DougieSmalls wrote:
Week of 3/2-3/8:
3/2: 7.2 miles, around 8:20ish pace
3/3: 2 miles @ 7:30, then 6x flying 30's
3/4: 5 miles steady
3/5: 5x800 @ 2:55 w/ 40 seconds rest in between, then 2x150 @ 18 w/ 3 min jog in between
3/6: off
3/7: 6x150 @ alternating 26 and 23 w/ 50 meter walk back, then 8x200 @ 31 with 75 meter walk back, then 6x150 @ alternating 26 and 31 w/ 50 meter walk back
3/8: off
I felt pretty good this week, even though it didnt go as planned. I wanted to have the day after my long run be a shorter mileage day with flying 30s, which I did. But then I didn't do my recovery run on friday. I worked that day and then after practice I didnt have the energy to run that night. So I ended up doing like 3 miles less this week instead of doing 2 more like I planned.
My workouts felt really good. The 800s definitely felt good until maybe the last one, but that's kind of the point of the workout. The 150s afterward were definitely too fast. I got a little carried away with it. I was sore for like 3 days after. It felt really good to get back to my igloi workout at the end of the week. I got up early and ran it before my kids had their track meet. I was glad that it felt like I didnt really miss a step even though I had to do other things for a few weeks.
This upcoming week I'm going to stick to the same schedule, except I'll actually do my recovery run before workouts. I didnt include it this week because I was being lazy, but I still do strides in the morning on the days I have recovery runs.
*between workouts* not before.
I would not be so sure, there are 800 runners with strong sprinter attitudes that are below what value as Juantorena, Bungei was just about 40 miles a week.
even Rudishia is on more or less about 40 miles a week.
Sorry, you don't want to hear this. But there is not much left from Igloi in your training program.
Real '60ies Igloi example sessions:
20x100 + 4x800 + 20x100 + 20x100 + 4x800 + 10x100
or
10x100 + 10x300 + 5x600 + 10x100 + 10x300 + 10x100
Now some major characteristics of Igloi training:
- very high numbers of short intervals (see above)
- intervals at least 5 days a week, often twice daily
- Igloi is by no means low mileage! Single sessions easily add up to 10-15 miles. Weekly milage is around 70-100 miles!
- alternating length, and sometimes paces of intervals within one session (this is maybe the only thing which is left in your one "Igloi session" per week).
At the moment your training reminds my of some average everywhere highschool programm. You won't be much faster than 1:55-1:58 at best, and just because you seem to have good basic speed.
The reason why you struggle with real Igloi training is maybe you try to run everything way too fast. Some of these intervals are really fast, but a lot are quite moderate pace (mile race pace, which is slow for short intervals like 100s).
Then you can do lots of these and everyday, and this really builds endurance.
Btw, your endurance sucks. Regardless of training program you should work on this.
Your 600s and 800s pace shows you are maybe around a 12 minute 2 mile / 20 min 5 k at best.
Partridge wrote:
Sorry, you don't want to hear this. But there is not much left from Igloi in your training program.
Real '60ies Igloi example sessions:
20x100 + 4x800 + 20x100 + 20x100 + 4x800 + 10x100
or
10x100 + 10x300 + 5x600 + 10x100 + 10x300 + 10x100
Now some major characteristics of Igloi training:
- very high numbers of short intervals (see above)
- intervals at least 5 days a week, often twice daily
- Igloi is by no means low mileage! Single sessions easily add up to 10-15 miles. Weekly milage is around 70-100 miles!
- alternating length, and sometimes paces of intervals within one session (this is maybe the only thing which is left in your one "Igloi session" per week).
At the moment your training reminds my of some average everywhere highschool programm. You won't be much faster than 1:55-1:58 at best, and just because you seem to have good basic speed.
The reason why you struggle with real Igloi training is maybe you try to run everything way too fast. Some of these intervals are really fast, but a lot are quite moderate pace (mile race pace, which is slow for short intervals like 100s).
Then you can do lots of these and everyday, and this really builds endurance.
Btw, your endurance sucks. Regardless of training program you should work on this.
Your 600s and 800s pace shows you are maybe around a 12 minute 2 mile / 20 min 5 k at best.
Cool story bro
Week of 3/9-3/15
3/9: 7.5 miles at 8:30 pace
3/10: 2 miles at 7:30 and then 6 x flying 30
3/11: 5 miles at 8:20 pace
3/12: 20x150m hill repeats with jog back. The first 7 were at about 6 minute mile pace, the next 7 were around 5:20-5:30 minute mile pace, and the last 4 were at 4:50 mile pace.
3/13: 4 miles easy
3/14: 4x1k @ 3:40 w/ 50 second rest. Then 2x200 @ 26 with 1:30 jog rest between.
3/15: off
Didnt do any igloi this week. It just didnt work with my schedule. I actually kind of like the hill workout I use to replace it though; let's me forget about time and run more on feel. Next week should be back to normal. Hopefully. My LT workouts have been pretty good as well. Usually they start to get difficult on the second to last rep, so extending the reps actually made this feel easier.
I dont know the next time I'll be able to do a real race. All the local meets have been cancelled. But I'm just going to keep training as usual.
Oh yeah, partridge: eat a dick
So all the schools near me are closed for the next few weeks, and so are their tracks. Also, my kids season got cancelled. Probably going to take a week off. Or at least a couple days.
Measure stuff out on the road or go for time! Those tracks will reopen eventually!
I did not quite forever. Was definitely slightly depressed with what happened in terms of the track season. I took about 2 weeks off, ran for 3 days and then in a non- running related accident I got a slight tear in my achilles. I had to take a month off and rehab it, and now I'm starting to work my way back into it. Right now I'm running about 20-25 minutes @ 8:30ish pace each day without any pain, but I'm being cautious. My plan right now is to slowly work back up to 45-50 minutes and then start to do some effort based workouts, like fartleks and hills. My body definitely doesnt seem to bounce back like it used to, so I really dont want to reinjure myself. I'm going to take it slow.
citius5000 wrote:
Measure stuff out on the road or go for time! Those tracks will reopen eventually!
Probably one of the more upbeat and positive posts I've seen on here. I appreciate it
DougieSmall wrote:
citius5000 wrote:
Measure stuff out on the road or go for time! Those tracks will reopen eventually!
Probably one of the more upbeat and positive posts I've seen on here. I appreciate it
yes. I have been doing 200s, 400s, and 800s on the road. now I almost can't even imagine having to do them running around in circles. GPS is good enough. I don't measure and mark. Good luck on your journey. As a coach, running myself has probably been the greatest thing to keep me sane right now.
Back at it. Lost the extra weight I gained when I wasn’t running and I’m starting to do workouts again. All the local tracks are still closed so I’m doing everything on roads and sidewalks for now.
7/27 - 8/2:
Monday: 1.2 mile warm up, 18 hill reps (2.5 miles total between the rep and the jog back), 1.4 mile cool down
Tuesday: 5.5 mile steady run @ about 8:15min pace (played basketball in the morning)
Wednesday: 7.1 mile run @ 8 min pace
Thursday: 5.3 mile run @ 8 min pace
Friday: 1.6 mile warm up. 6x800 @ 3:10 w/ 1 min rest. 1.6 mile cool down
Saturday: 4 miles easy
Sunday: off
Feeling decent again. The hills were about 120 meters long, and I averaged about 5:30 pace for each rep. Really trying to focus on front side mechanics and increased cadence. I’m thinking about extending my long run another mile or so, it’s starting to feel short. And the 800s on Friday felt pretty good, right in that lactic range where the last 2 was burning the legs a bit, but was very manageable. Not sure if I’ll add a rep or increase the pace going forward. I think there’s a dirt track nearby that is open to the public, but i don’t think I want to get back on a track just yet. Just really happy to be able to run decent paces again without any pain. I always appreciate running so much more after an injury.