TFRRS has no record of an independent runner running a 9:09 3000 in any meet that day . Must have asked his results not be listed. Needs the element of surprise when he takes down Jaeger in 2020.
TFRRS has no record of an independent runner running a 9:09 3000 in any meet that day . Must have asked his results not be listed. Needs the element of surprise when he takes down Jaeger in 2020.
Hounddogharrier wrote:
TFRRS has no record of an independent runner running a 9:09 3000 in any meet that day . Must have asked his results not be listed. Needs the element of surprise when he takes down Jaeger in 2020.
I've been to many meets that dont show up on TFRRS.
Also, some meets have very incomplete results uploaded. Here is an example of one meet like that:
https://www.tfrrs.org/results/53236.htmlbump
Jamin just ran 8:34 for a 3k and he will not be going to the Olympics unless the Brojos need a onsite live troller from Tokyo.
Coebra should work on getting a hot girlfriend to outperform Jamin and then maybe this thread will make sense.
M.A.G.A.
Update #63
Long time no update. Last two micro cycles were good and recently raced 4:27 for the mile and 2:01 in the 800 this past weekend. Will comment more on that when that microcycle is logged to keep things more organized
Jan-27 Recovery Run
Time: 50 min
TTL mi: 6.38 mi.
Comments: good run on the trails. Really nice out, got in a rhythm, and tried to go a little faster than the normal relaxed pace I have been going on easy runs. Trying to get my easy runs in line with my current measured fitness level
Jan-28 Long Run
Time: 70 min
TTL mi: 9.05 mi.
Comments: treadmill. Great long run, got in a rhythm and kept rolling
Jan-29 Hills/Max Speed
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 10 x 30m w / 3:00 rest
TTL mi: 5.95 mi.
Comments: on the track after practice. Cold, windy, and my hip was bothering me
Jan-30 vV02 max
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 4 x 1200m in 4:00.0 w/ 2:00 rest
Splits: [4:00.0, 4:00.0, 4:00.0, 4:00.0]
TTL mi: 6.71 mi.
Comments: treadmill. Solid workout, not much to report
Jan-31 Progressive TR
Time: 45 min
TTL mi: 6.48 mi.
Comments: felt very relaxed. Thought it was the treadmill, but suddenly felt very comfortable at every speed
Feb-01 Special Endurance 2
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 6 x 300m in 45 w/ 3:00 rest
Splits: [45, 45, 45, 45, 45, 45]
TTL mi: 4.87 mi.
Comments: feeling of comfort continues. Intervals were difficult, but not overly taxing
Feb-02 Rest
Rest Day Day Off
Feb-03 Special Endurance 1
Warm Up: 15 min easy
Cool Down: 20 min easy
Workout: 7 x 200m in 30 w/ 3:00 rest
Splits: [31.29, 31.35, 30.38, 29.54, 30.38, 29.56, 30.11]
TTL mi: 5.48 mi.
Comments: nice out so did 200s after back from coaching clinic. Felt good
Feb-04 Recovery Run
Time: 45 min
TTL mi: 5.96 mi.
Comments: treadmill. Easy run. Trying to make these runs more in line with training guidelines, instead of just having super-relaxed easy runs
Feb-05 Progressive TR
Time: 46 min
TTL mi: 6.77 mi.
Comments: progressive treadmill run. This one was tougher on me- cut back a little. Not too stressed - some workouts are hard and there will be other tempos
Feb-06 vV02 max
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 5 x 800m in 2:30.0 w/ 2:30 rest
Splits: [2:30.0, 2:30.0, 2:30.0, 2:30]
TTL mi: 6.3 mi.
Comments: repeat 800s on treadmill. Think I might try to graduate to repeat 1000s soon. Workout was good
Feb-07 Recovery Run
Time: 45 min
TTL mi: 5.95 mi.
Comments: treadmill easy run at newer, faster pace
Feb-08 Special Endurance 2
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 6 x 300m in 45 w/ 3:00 rest
Splits: [45, 45, 45, 45, 45, 45]
TTL mi: 4.96 mi.
Comments: treadmill. 12.4mph & 6.5% incline. Tough workout, but got through it
Feb-09 Recovery Run
Time: 45 min
TTL mi: 5.98 mi.
Comments: treadmill. Easy run at new, more appropriate easy run pace
Feb-10 Rest
Rest Day Day Off
Feb-11 Long Run
Time: 65 min
TTL mi: 8.89 mi.
Comments: treadmill. Good long run - spent a fair amount of time near 7min pace as a part of my new effort to get my easy running in line with my other training
Feb-12 Hills/Max Speed
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 10 x 30m w/ 3:00 rest
TTL mi: 6.1 mi.
Comments: treadmill. 12.4mph @ 9% incline. This is not exactly a workout you can do inside unless you have access to an indoor track. Wish I had one of those non-motorized treadmills, or one that goes past 12.4mph
Feb-13 Special Endurance 1
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 4 x 200m in 28 w/ 3:00 rest
Splits: [28, 28, 28, 28]
TTL mi: 4.36 mi.
Comments: treadmill. 12.4mph @ 8% incline. Did four reps instead of 7 as a tune up for the meet Friday
bruh coebras in shape boiiiis
ohhh yeah
Is Coebra update?
Update #64
It has been a long time. Indoor track sucked most of my weekends up and laziness killed the rest.
Mile & 800 from mid February was good- 4:27 and 2:01. Training progressed well after that, minus the anaerobic work. I could do about half of the suggested volume of work, so just worked on increasing up to the full amount. Got sick once and took two days to recovery from that
Started to have recurring pain in my foot along the first metatarsal about mid march and when it wouldn’t go away for a week, decided to stop to let it heal. Took a while to recover and should be good to start running again this week. The timing of this foot issue is really sh!tty. I’m going to see how it feels coming back, but I’m not too optimistic about running any more track races. By the time I get back to running full volume again, it’ll be past the time to peak. idk. we'll see how it goes
one thing i learned this past six weeks... doing these workouts on your own is fking tough. when I started this, I did not truly understand what it was going to take. I did not understand the difficulty of doing these workouts, by myself on a dark track, after working a full day and coaching. I have way more respect for what is required to complete this journey
14-Feb Rest Day
Comments: taking the day off in anticipation of race friday
15-Feb Recovery Run
Time: 30 min
TTL mi: 4.09 mi.
Comments: quick easy run day before. Nothing outrageous
16-Feb Race Day: Mile & 800
Warm Up: 20 min easy
Cool Down: 25 min easy
TTL mi: 9.45 mi.
Comments: race! Tough. Pleased with results… just hard to remember how to run that fast. Mile hurt like hell and 800 was… an experience.
17-Feb Rest Day
Comments: got back late and got a sh!tty night's sleep so just decided to take the day off to recover from races. Foot is kind of sore (first metatarsal) but everything else feels fine
18-Feb Recovery Run
Time: 45 min
TTL mi: 5.94 mi.
Comments: easy run. First outside in a while - took advantage of the streets being clear to run my favorite route
19-Feb Recovery + Fly 30s
Warm Up: 15 min easy
Cool Down: 30 min easy
TTL mi: 6.21 mi
Comments: flying 30s with easy mileage
20-Feb vVO2max intervals
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 5 x 1000m in 3:04.0 w/ 3:00 rest
TTL mi: 6.96 mi.
Comments: on a treadmill, so take with a grain of salt. Did 5 x k at 4:55 pace
21-Feb Tempo Run
Time: 50 min
TTL mi: 7.49 mi.
Comments: good tempo. Did it on track in lane 8. Increased pace 1 second every half lap
22-Feb Recovery Run
Time: 45 min
TTL mi: 6 mi.
Comments: easy run
23-Feb Special Endurance 2
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 4 x 400m in 62 w/ 3:00 rest
Splits: [61.43, 64.48, 63.29, 63.97]
TTL mi: 4.88 mi.
Comments: holy sh!t. Goal was to do 8 of these, but my body started to refuse after 4. chalking it up to lack of anaerobic exerience in the last 2-3 years. Body was dead on cooldown
24-Feb Sick - cold
25-Feb Sick – cold
26-Feb Recovery + Fly 30s
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 10 x 30m w/ 3:00 rest
TTL mi: 6.23 mi.
Comments: typical
27-Feb Tempo Run
Time: 41 min
TTL mi: 6.39 mi.
Comments: on track. ~12-13min warm up, 20@ 85%vvo2max, ~8min cooldown
28-Feb vVO2max intervals
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 5 x 1000m in 3:04.0 w/ 0 rest
Splits: [3:05.5, 3:07.7, 3:06.2, 3:05, 3:04.8]
TTL mi: 7.27 mi.
Comments: really good 5xk
1-Mar Recovery Run
Time: 45 min
TTL mi: 6.01 mi.
Comments: easy run
2-Mar Special Endurance 1
Warm Up: 15 min easy
Cool Down: 20 min easy
Workout: 3 x 300m in 42.4 w/ 4:00 rest
Splits: [42.72, 43.96, 43.32]
TTL mi: 5.25 mi.
Comments: last one ended me. Wtf.
3-Mar Rest Day
Comments: day off. hard time getting to bed on time during week so decided to just take 1 day off a week to compensate. Also, track meet all day
4-Mar Long Run
Time: 65 min
TTL mi: 8.96 mi.
Comments: good long run
5-Mar Recovery + Speed
Warm Up: 15 min easy
Cool Down: 25 min easy
Workout: 7 x 100m w/ 3:00 rest
TTL mi: 5.76 mi.
Comments: switching up the monotony of the speed workout. Brutal headwind, went both directions
6-Mar Tempo Run
Time: 43 min
TTL mi: 6.67 mi.
Comments: did it during practice; 23 laps of the track in lane 8
7-Mar vVO2max intervals
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 5 x 1000m in 3:04.0 w/ 3:00 rest
Splits: [3:05.3, 3:06.2, 3:04.1, 3:04, 3:07]
TTL mi: 7.12 mi.
Comments: pitch fking black out. Difficult workout, held on to the pace until the last 400 of the final 1000
8-Mar Recovery Run
Time: 45 min
TTL mi: 6.03 mi.
Comments: easy run
9-Mar Special Endurance 2
Warm Up: 15 min easy
Cool Down: 15 min easy
Workout: 7 x 300m in 46.5 w/ 3:00 rest
Splits: [45.28, 45.88, 45.26, 45.48, 46.32, 46.37, 47.13]
TTL mi: 5.23 mi.
Comments: Trying to increase the number of 400s I can run at 800m RP, by stepping down in distance and increasing volume
10-Mar Rest Day
Comments: Day off
11-Mar Long Run
Time: 65 min
TTL mi: 9.19 mi.
Comments: long run at state park. Probably went a little harder than I needed to
12-Mar Recovery + Fly 30s
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 10 x 30m in 0 w/ 3:00 rest
Splits: [7.22, 7.31, 6.99, 6.93, 7.17, 7.15, 7.21, 7.11, 7.36, 7.41]
TTL mi: 6.12 mi.
Comments: speed workout with easy mileage
13-Mar Tempo Run
Time: 46 min
TTL mi: 7.22 mi.
Comments: Tempo run on treadmill. Was good, shouldn't have eaten so soon before though
14-Mar Rest Day
Comments: got back very late from track meet last night; took a rest day because fried
15-Mar Recovery Run
Time: 47 min
TTL mi: 6.12 mi.
Comments: easy run
16-Mar Special Endurance 1
Warm Up: 15 min easy
Cool Down: 20 min easy
Workout: 6 x 200m in 28.6 w/ 4:00 rest
Splits: [29.53, 29.52, 29.2, 29.16, 29.04, 29.23]
TTL mi: 5.33 mi.
Comments: foot really hurt on this one, same fking spot, but got better as workout progressed. A little bit of a head wind on final straight
17-Mar Rest Day
Comments: day off
18-Mar Long Run
Time: 65 min
TTL mi: 8.97 mi.
Comments: long run; really great outside. Good out and back without too much effort
19-Mar Recovery + Fly 40s
Warm Up: 15 min easy
Cool Down: 30 min easy
Workout: 7 x 40m in 0 w/ 4:00 rest
TTL mi: 6.19 mi.
Comments: flying 40s for speed. Foot hurt again
20-Mar Recovery Run
Time: 45 min
TTL mi: 6.02 mi.
Comments: foot's feeling sh!tty so just doing an easy run before lifting
March 21st – April 1st been off to let foot heal
Thank god my thread isn't as shitty as this one
Solid hobby jogger training. Weekly long run of 9 miles, plenty of days off, gets hurt easily and admits to being lazy. Yep, an Olympic Trials appearance in definitely in the future..............................as a spectator.
He hasn’t met the women’s standard yet for the Olympic trials, let alone the men’s.
To be fair, he didn't say he WAS going to make the Olympic trials, he said he'll try his best to. And he's progressed a lot since he started; 2:00 and 4:27 are good starts, even better I f he was targeting the 2024 trials.
Don't know why people on here have to be dicks when expressing that they don't think he can make trials
Ndkaldk wrote:
To be fair, he didn't say he WAS going to make the Olympic trials, he said he'll try his best to. And he's progressed a lot since he started; 2:00 and 4:27 are good starts, even better I f he was targeting the 2024 trials.
Don't know why people on here have to be dicks when expressing that they don't think he can make trials
The OP is already 28 yrs old and will be 30 yrs old for the 2020 trials. He's a glorified hobby jogger, at best. He isn't sniffing any OT standard or even a woman's standard while we're at it. As for 2024, get a clue- he'll be 34 freaking years old,
You're right that age isn't on his side for the 2024 trials but people are very well capable of running fast times in their mid thirties or reaching their genetic ceiling; of course it's possible that none O that will happen at 34 too but not sure why you're so intent on peremptorily discounting that possibility. He's at 4:27 now, is it not in the realms of possibility that within 5-7 years of hard uninterrupted training with much bigger volume (which I admit seems unlikely given he seems predisposed to injuries at the moment) that he could substantially drop time on in the mid distance events?
BUMP
Where you at Coebra? Ignore the trolls deriding you for pursuing this goal, we need an update!
coebra I'm a big fan please keep posting
2 more years! you've got 4:10 in you, I know it
Coebra, you are a good runner and I hope you enjoy your hobby. I think that it is a mistake to do bold predictions that are not rational. Every High school coach will tell his runners to adjust the goals so they can have success. When a freshman boasts that he will make Varsity and at the same time he can't finish a five mile run without stopping for a rest it just looks poorly on his judgement.
This has got to be a troll.
Anyone heard from Coebra recently?
Coebra wrote:
one shot left before I move down to the marathon
Actually, never mind. After re-reading the first post, there's no way this isn't a troll dragged on for a long time. Moving "down to the marathon" gives it away.