Yes it does need a new title, but I don't know how to change it.
It will take roughly something around 4:15 in the mile or something under 1:55 in the 800.
However, I think that if I go out and compete and beat some of the guys on the team, I could probably make it with a mile time of under 4:17 and an 800 time under 1:56.
However, I believe 1:54/4:15 are both very attainable for me this indoor season. What do you guys think?
Reed where do you attend?
9 miles in 62:00
However, I believe 1:54/4:15 are both very attainable for me this indoor season. What do you guys think?[/quote]
Didn't you run 4:19/1:55 last year? Seems very attainable...
i go to cal poly (slo). the coach is an a**hole, the kind of guy who won't let a 4:20.00 guy onto the team because you need 4:19.99. besides, i have no desire to run for the D1 team. i have a club team, and i'm not even the top guy, so i've still got work to do.
besides, i'm in my 3rd year. standards get much tougher as i lose eligibility.
last few days:
mon 5 @6:35
tue 10 @6:53
wed 8 @6:38
thu 9 @7:27
tomorrow i might do some sort of workout, something at 16:00 5k pace before i pace my buddy in our time trial. maybe 400-800-1600-800-400 all at 75-76 pace
55:30 EZ today
It has been freezing all week which is unusual for Seattle
Seems like this is turning into more of an indoor track thread haha, but still nice to see frequent posts.
Well my Turkey race didn't go that great. The weather (wind) was a major factor but I guess I didn't have it. I ran 26:42 which is really disappointing considering my goal was sub 26 this Fall. I really don't have anything to blame it on, I kept training consistent - although not the best - the past few weeks. Guess I really wasn't in as good shape as I thought. I felt tired from the gun. Probably should have planned another race before this one - it was 3.5 weeks from my last race until this one. Anyways, I'm taking a one week break. Hopefully I can resume winter training pretty fast and strong, usually I end up waiting 2 weeks then feeling really sluggish and like I lost fitness. Don't wanna do that this time, I wanna be back in decent race shape by February again.
Taking a week off is a good idea. I agree with you about taking two weeks off. 1 week off will work but it would probably be a good idea to take a little time off between indoor and outdoor track.
And yeah all my training has been geared towards track since November 15th haha.
I feel I'm getting very close to being in the best shape of my life in any distance 400m-10k! I certainly am in the best shape of my life for anything over 1600m, am very close to being able to set a new 1600m pr if I'm not able to already, and after a little more speed I'll be ready to set 400/800 prs as well.
Tomorrow will mark 6 weeks before my first meet! It's getting close! I think 1:54 is doable in 6 weeks. I am planning on doing a time trial 800m next Friday weather permitting, and plan on having my dad ride a bike to help push me. I'm going to shoot for a 1:58 on the time trial. It usually takes me a few races to really put a good time down. So I'll hope to do my first 800 time trial in 1:58, then maybe a second 800 two weeks later in 1:56 and then 1:54 3 weeks after that at the first meet!
OP how have your best 800s been paced? slight positive?
tried to do a workout today to prepare for the 5k time trial, but i either had a really bad day or i've lost some serious speed in just a few weeks of no speed workouts, just races.
was gonna do 6x800 in 2:33, ran 2:41, 2:38, 2:35 then quit. it was way too difficult for the slow pace was running. may have been weather-related, as today was by far the coldest its been for a workout. didnt do any strides either, just 4mi warmup.
so now i'll proably just pace my friend for the first 1600/2000 or i'll alternate 800s at 2:33ish.
My best 2 800s were in relays and were 1:56.5 and 1:56.8.
1:56.5: 54.7, 61.8
1:56.84: 55.85, 60.99
However, since they were in relays they were produced by chasing people down. On the 1:56.5 I went nuts the first lap and caught 2 guys going through with a split of 54.7. I caught two more guys on the second lap and had no one else to catch and ran 61.8. The next guy was way ahead and unless I ran like a 1:52/1:53 split I wouldn't have caught him. Again on the second one I caught up to the one guy I was behind. On both of these however, I think I went out too fast ideally and would rather have had less than a 4 second positive split at minimum haha.
I have serious wheels though so I can get away with doing this sometimes. I wouldn't be surprised if I was able to run 49.X in a 4x4 split this year. When I did speed workouts this past track season I would handily beat our 51 second 400m runner. One time I went out in 25 seconds for the first 200 of an 800 and I even had the lead when I got the baton (ended up running 2:03 and winning the relay).
I think part of the issue that I have is that I win most of the 800s I run. I've done a 59,61 split before and won an 800 after a 4:23 1600. I've also done a 59,60+ 800 after a 1600 as well.
This season I'm going to try for something like 55+, 58-59. I know that once I get the strength to run under 60 seconds for my second lap I'll make the team for sure. I've never run my second lap of an 800 under 60 seconds.
As for your workout that's really strange. I wonder if not doing strides messed you up. You were doing each one faster and cutting them down which could have meant that you were slowly warming up.
Try Hard Go Far wrote:
As for your workout that's really strange. I wonder if not doing strides messed you up. You were doing each one faster and cutting them down which could have meant that you were slowly warming up.
nah, my effort increased for each out of frustration.
and i'm surpised you've had much success running 55 for your opening lap. i think 56.5/57.5 would be the way to go for a 1:54 based on how i've seen most 800 PRs go down
A 2 second positive split is IDEAL for the pros so somewhere between 2 and 3 seconds is perfect.
So something like 56,58 or 55.5,58.5. I think the fact that I've done well with huge positive splits just means that I could run even faster had I had a 2-3 second positive split
1000 was scratched so did a 1500 (odd distances for our alumni meet). Ran 4:10...slow...but I'm not worried about it. Very tactical race.
Workout went very well tonight despite my severe stupidity. I decided that since the it was 26 degrees out and that the guys running at NXN mostly ran in shorts that I too could do my workout in shorts and be fine. BIG MISTAKE. Luckily I think my legs are fine except for being very cold.
4x1600m with 60 second jogging recovery in 5:12.75avg. I could have done this workout in 5:05 average reasonably easy had it been about 30 degrees warmer. I have no idea what I was thinking wearing shorts. Not a clue. My legs paid for it dearly because I literally could not feel them. My hamstrings were frozen the worst so it was hard to keep my stride length as long as it should have been I think. Furthermore, I ran out of calories for my workout since I had planned to do it earlier in the day (about 2hrs earlier).
All in all I am pleased how it went. I did this workout on October 12th I did this workout in 5:20 average so I have made considerable strides since then in much worse conditions compared to weather I had for the workout 2 months ago.
Try Hard Go Far wrote:
Workout went very well tonight despite my severe stupidity. I decided that since the it was 26 degrees out and that the guys running at NXN mostly ran in shorts that I too could do my workout in shorts and be fine. BIG MISTAKE. Luckily I think my legs are fine except for being very cold.
4x1600m with 60 second jogging recovery in 5:12.75avg. I could have done this workout in 5:05 average reasonably easy had it been about 30 degrees warmer. I have no idea what I was thinking wearing shorts. Not a clue. My legs paid for it dearly because I literally could not feel them. My hamstrings were frozen the worst so it was hard to keep my stride length as long as it should have been I think. Furthermore, I ran out of calories for my workout since I had planned to do it earlier in the day (about 2hrs earlier).
All in all I am pleased how it went. I did this workout on October 12th I did this workout in 5:20 average so I have made considerable strides since then in much worse conditions compared to weather I had for the workout 2 months ago.
Dude, it's not your legs you should be concerned about...
lol
13 miles @6:55 pace
53 this week, 6:52/mi avg. one of my fastest weeks i believe
despite not being able to run faster than 2:35s in my thursday 800 session, today i did 1.7mi @4:58. it was downhill, about 1.5% avg grade but on trails. felt like 5:15 effort. got a course record for strava
i had planned to start tempos up again this week but i'm gonna sit this week out. just some easy runs, get through my finals, then start the workouts.
wednesday night i'll be ready to lay it down (done with finals)
50:03 EZ yesterday
Reed: in terms of effort; how much quality would you say you put into easy runs? I don't feel like I'm giving much effort; but people keep saying I'm running my easy mileage too fast. A typical easy run is a 10k in 37:00-39:00. That's faster than you run mileage, even though you're stronger than me over longer distance. I'm a miler type; so is it possible I just have leg speed which allows me to run faster without feeling worked?