My goal is to make it to the 2020 Olympic Trials in the Steeple and I will do everything I can to achieve this goal

Agree

What ever happened to that guy that posted the "I will run sub 4:00 1500, will not stop until I reach my goal" thread? It must've been 5-6 years ago.

Update #59

Long time no post. It’s been a rough holiday season with work and family. And I’ve been lazy

Started to switch from 7 day micro cycles to 9 day micro cycles on December 13th.

This training dump is messier than the others. Have a new log and can’t get the data to come out in a nice looking report yet (also part of the reason why this is so late)

Things well right now. Aiming for a 3k race 1/20/17.

Dec-4: Hill Wkt: 6 x long hill ttl miles 3.78

Dec-5 Off Hip bad

Dec-6 Off Hip bad

Dec-7 Off hip bad

Dec-8 Easy Run: 35min 4.07mi

Dec-9 Easy Run: 35min 4.29mi

Dec-10 Easy Run: 35min 4.19mi

Dec-11 Hill Wkt: 6 x long hill – ttl mi: 3.89

Dec-12 Easy Run: 35min 4.26mi

Dec-13 Special Endurance 1

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 4 x 300m in 49 w/ 9:00 rest

Splits: [51.98, 47.79, 46.96, 49.07]

TTL mi: 4.3 mi.

Comments: Cold. Winds bad. Had to hide in the shelter of a building to stay warm

Dec-14 Recovery Run

Time: 40 min

TTL mi: 4.89 mi.

Dec-15 vV02 max

Warm Up: 13 min easy

Cool Down: 11 min easy

Workout: 4 x 800m in 2:31.0 w/ 2:30 rest

Splits: [2:31.5, 2:31.3, 2:34.2, 2:32.3]

TTL mi: 5.04 mi.

Comments: Tough but good

Dec-16 Hills/Max Speed

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 10 x Flying 30m w/ 3:00 rest

TTL mi: 4.22 mi.

Dec-17 Long Run

Time: 70 min

TTL mi: 8.69 mi.

Dec-18 Rest

Rest Day Day Off

Dec-19 Progressive TR

Time: 44 min

TTL mi: 6.18 mi.

Dec-20 Special Endurance 2

Warm Up: 13 min easy

Cool Down: 16 min easy

Workout: 6 x 300m in 52.5 w/ 3:00 rest

Splits: [48.1, 47.02, 46.16, 48.32, 48.09, 47.48]

TTL mi: 4.76 mi.

Dec-21 Recovery Run

Time: 45 min

TTL mi: 5.44 mi.

Dec-22 Special Endurance 1

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 8 x 150m in 22.5 w/ 3:00 rest

Splits: [22.57, 21.86, 21.2, 21.39, 21.6, 21.23, 21.15, 21.93]

TTL mi: 4.29 mi.

Comments: Did in morning very early. Sprints went well enough, but went a little too fast I think. Hip felt pretty rough after so tomorrow might just be a day off. Ate a shitton of rice and ump afterwards

Dec-23 Rest

Rest Day Day Off

Dec-24 Long Run

Time: 70 min

TTL mi: 8.57 mi.

Comments: feeling pretty good, tough exhausting run. Snow starting to come down so got slower as the run went longer

Dec-25 Hills/Max Speed

Workout: Easy Run w/ Hills Harder

Time: 45 min

TTL mi: 5.41 mi.

Comments: everything was iced over so no sprints. Just did an easy run with hills harder

Dec-26 Recovery Run

Time: 50 min

TTL mi: 6.2 mi.

Comments: inside on treadmill. Pretty good, right hip a little tight afterwards

Dec-27 Progressive TR

Time: 43 min

TTL mi: 6.02 mi.

Comments: inside on treadmill. Pretty good, felt light, tough near the end but seemingly more manageable than last tempo

Dec-28 vV02 max

Warm Up: 15 min easy

Cool Down: 10 min easy

Workout: 5 x 800m in 2:37.0 w/ 2:00 rest

Splits: [2:37.2, 2:37.2, 2:37.2, 2:37]

TTL mi: 5.55 mi.

Comments: Went as planned - did 2min 37s @5:15 pace on treadmill (10mph 3.5%). Took 23 seconds to get up to speed (convenient) so did 3 min "up tempo" and 2min rest walk

Dec-29 Recovery Run

Time: 50 min

TTL mi: 6.24 mi.

Comments: inside on treadmill. 50min easy, felt great. Massage earlier helped

Dec-30 Special Endurance 2

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 6 x 297m in 48 w/ 3:00 rest

Splits: [50, 50, 50, 50, 50, 50]

TTL mi: 4.74 mi.

Comments: tough to do. Tried to do it on the treadmill as best as I could *estimate*

Who wants to tell him?

sub4:001500goal wrote:

What ever happened to that guy that posted the "I will run sub 4:00 1500, will not stop until I reach my goal" thread? It must've been 5-6 years ago.

I don't think he ever posted again after running 3:59.

Jamisonmooresey wrote:

Who wants to tell him?

I’ll do it.

Bro, we’re proud of you.

Coebra wrote:

@Hardloper:

I did have a ‘several weeks off’ injury 3 months ago and a minor ‘3 days off’ injury last week. Yes access to a pool and a bike, but placing stress on my body isn’t the issue, doing it wisely and recovering from it is

Not sure what you mean by that. If you can't run 100 or even 75 mpw due to an injury, why not at least cross train a lot and become an aerobic beast?

Coebra, As long as you continue to post, the same deeks are gonna be spouting their negativity. I am rooting for you. Don't let up.

Coebra,

I support you as well because I am pursuing my own dreams as a runner. My goal is to reach my max. I've been doing what I can to get there. Got a coach, PT, chiropractor, etc. Even if I don't reach my goals, I can always look back and say "Hey I gave everything I got".

Based on your recent training, I think you really need a online coach or join a elite running club. You keep getting injured and your training hasn't been looking good every since you recovered. A coach can help guide you especially when things are rough. During the fall I got injured that I took time off. My coach got me back into good shape and I was close to running a PR in the 5k on Thanksgiving. Maybe the coach can solve your injury problems.

That's my opinion.

Update #60

Dec-31: Long Run

Time: 70 min

TTL mi: 8.76 mi.

Comments: Treadmill. Slowly increased the pace over the first 50min and then lowered it a bit for the last 20. good, hip tight, felt like I had to constantly think about using the right muscles to keep my form correct. Not a big deal tho, kept me occupied

Jan-01: Rest

Rest Day Day Off

Jan-02: Hills/Max Speed

Warm Up: 15 min easy

Cool Down: 30 min easy

Workout: 10 x 108m in 25 w/ 3:00 rest

Splits: [25, 25, 25, 25, 25, 25, 25, 25, 25, 25]

TTL mi: 6.2 mi.

Comments: Treadmill. 3min @ 2.5mph, then speed up to 12.4mph @ 6% for next 25s. Repeat 10 times

Jan-03: Progressive TR

Time: 43 min

TTL mi: 6.02 mi.

Comments: felt harder than usual. Like my stride was all fked up- felt like my stride was better from yesterday but then was like, "we're not good at doing this for 43min"

Jan-04: vV02 max

Warm Up: 15 min easy

Cool Down: 10 min easy

Workout: 4 x 1146m in 4:00.0 w/ 2:00 rest

Splits: [4:00.0, 4:00.0, 4:00.0]

TTL mi: 5.86 mi.

Comments: Treadmill. 2min @3.5mph then 4min @ 10.9mph, repeat 4 times. Good, felt smooth and relaxed. Nice way to deal with the monotony of treadmill running

Jan-05: Recovery Run

Time: 50 min

TTL mi: 6.35 mi.

Comments: started a bit faster for this one and spent more time at 7:41. going to start 0.1mph faster on all runs now, slowly, carefully upping the ante

Jan-06: Special Endurance 2

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 6 x 354m in 55 w/ 3:00 rest

Splits: [55, 55, 55, 55, 55, 55]

TTL mi: 4.94 mi.

Comments: Treadmill. Speed up from 3.5mph to 12.4mph on 5% incline for 55s with 3min rest. Did six of them and twas pretty good

Jan-07: Recovery Run

Time: 50 min

TTL mi: 6.33 mi.

Comments: treadmill. Sore/lethargic after the workout Saturday. Felt like tossing in the towel and slowing down but just kept hanging in there.

Jan-08: Special Endurance 1

Warm Up: 15 min easy

Cool Down: 20 min easy

Workout: 7 x 200m in 30 w/ 4:00 rest

Splits: [30.99, 30.26, 30.11, 30.23, 31.06, 30.46, 29.85]

TTL mi: 5.68 mi.

Comments: Great workout. Track still iced/snowed over in some spots but was in spikes so no slipping. Great workout, felt good

Overall good. Figured out a good system for treadmill workouts, so no reason a workout can’t happen because of weather. Not going to be perfect but close enough for general prep work.

Feeling pretty okay right now. Still aiming for a 3k on jan 20

Wow, this thread is a huge waste of time. Mostly due to the fact that the OP has no clue what he is doing.

Not being a troll, but your goal is rather unrealistic. I probably would have more respect for you, if you would just enter an indoor track race(s) and start testing yourself with some time trials.

Go find yourself an indoor track & do the following over the next few weeks to see where you're at:

200M

400M

800M

1500M

3000M

5000M

You have been posting your training. however, you need to slap on some spikes and start racing the clock, if for nothing else, to show us your progress to matching or approaching your PRs. You should easily be able to do a 200M & 400M test in one afternoon/evening.

Also, when Eddy Lee was going after his sub-4 1500M, he did several races on the way to his ultimate goal. You on the other hand, have not. If you're capable to do repeats on the track, then you have no excuse to put off a time trial now. Report back with some time trial results, please.

Jamisonmooresey wrote:

Who wants to tell him?

y

Me, me, me,! coebra, the Olympic trials ain’t happening. Maybe 16:45 5k on a good day. More like 17:05

Hounddogharrier wrote:

Jamisonmooresey wrote:

Who wants to tell him?

y

Me, me, me,! coebra, the Olympic trials ain’t happening. Maybe 16:45 5k on a good day. More like 17:05

I'll say it, our boy Coebra is delusional.

So the pace he is running his 300s with 3 minutes rest in between is the pace he need to run the whole 3000 with 7 water jumps and 28 barriers thrown in . No f’in way .

Coebra, look in the mirror. You are a glorified hobby jogger, your weekly mileage and your 8 min/mile pace is rock solid for a Gallowalker.

Update #61

Jan-09 Recovery Run

Time: 50 min

TTL mi: 6.36 mi.

Comments: Easy run on favorite route. Traffic was stupid in places though

Jan-10 vV02 max

Warm Up: 15 min easy

Cool Down: 10 min easy

Workout: 5 x 800m in 2:31.0 w/ 2:30 rest

Splits: [2:30.9, 2:32.6, 2:32.1, 2:30]

TTL mi: 5.59 mi.

Comments: Good. Tough for first few but then started to find a mental groove. Wind tough on turn 4 and turn 1

Jan-11 Hills/Max Speed

Warm Up: 15 min easy

Cool Down: 30 min easy

Workout: 10 x 40m in 5.5 w/ 3:00 rest

Splits: [5.5, 5.5, 5.5, 5.5, 5.5, 5.5, 5.5, 5.5, 5.5, 5.5]

TTL mi: 5.66 mi.

Comments: Good- weather was perfect until 5min into the cooldown, when the front rolled in, dropped the temp 10 degrees, and started freezing rain. Cut cooldown short

Jan-12 Rest

Rest Day Day Off

Jan-13 Special Endurance 2

Warm Up: 15 min easy

Cool Down: 15 min easy

Workout: 6 x 354m in 55 w/ 3:00 rest

Splits: [55, 55, 55, 55, 55, 55]

TTL mi: 4.97 mi.

Comments: Just repeated last SE2 workout. Tough, but got through it without having to resort to pretending I was in the last lap of a race

Jan-14 Long Run

Time: 70 min

TTL mi: 8.83 mi.

Comments: Treadmill - great run. Did about 20min of warmup and then did 5 x [4min, 3min, 2min, 1min] increasing the pace 0.1mph for every segment. Kept it fresh and interesting. Right hip a little tight at the end but everything feeling good

Jan-15 Special Endurance 1

Warm Up: 15 min easy

Cool Down: 20 min easy

Workout: 7 x 200m in 29.5 w/ 4:00 rest

Splits: [29.5, 29.5, 29.5, 29.5, 29.5, 29.5, 29.5]

TTL mi: 5.14 mi.

Comments: Treadmill. Tough on last few. Treadmill at 12.4mph & 7% incline

Jan-16 Recovery Run

Time: 40 min

TTL mi: 5.02 mi.

Comments: Treadmill. Body felt pretty crappy from yesterday, Hip, ankle, and foot were all sore & hurting so just cut it a little early

Jan-17 Progressive TR

Time: 43 min

TTL mi: 6.01 mi.

Comments: Treadmill. Progressive tempo run -went well, felt comfortable, which means its probably time to change it up. Race Saturday should do that

All set to run a 3k on Saturday. Mildly nervous about it. just gonna feel the race out

What we have here is a constantly injured hobby jogger with delusions of grandeur. The only way you're going to the Olympic Trials is by buying general admission tickets to watch them.