sub 26 XC 8k

And it was pretty cool to be in the fast heat just not under those circumstances. I thought for 3-4mintues I wasn't going to get an opportunity to run at all. It sounds a lot cooler than it actually was.

Here's the link to video. It's free now so you can watch the race without flotrack pro. Go ahead and critique me through what you see in the video. Criticism welcome. I'm on the outside with hip #10 in the blue. I tuck into the back of the pack at the beginning.

Anyways now for the training I've been doing:

Sunday: 1:32:00 long run

Monday: 58:00 easy

Ok I'm now signed up for a half marathon on March 16th. Goal is sub 73, or 5:34/mi. I've got a tempo run today and I will shoot for that pace for 6 miles.

just watched your 800...hard to get a good view, but around 400m you can definitely notice the difference in form between you and the others. i can't really identify anything, and i really don't know much about the 800, so i have little to add.

definitely would've helped to have had somebody else opening in 57ish

tempo, 6 at 5:37 pace. didnt feel great but still pushed it to hold roughly goal pace. wanted 5:35s but close enough.

Actually they were slow in saying the 400m split. There was a guy at the 400 calling out the splits. 56 low was the absolute slowest that I came through at. Joe Abbot was through the 400 in 53.X

Tuesday: 52 minutes easy. Was moving on this run probably 6:50ish pace.

Wednesday: Last longer distance workout of the season

4x1600 w/60 seconds jogging recovery

5:03, 5:02, 5:01, 5:01

I was disappointed that I didn't break 5:00 on the last one but thrilled with the workout overall. Did it in about 45 degree weather w/10mph winds, so not terrible conditions but not great conditions either.

Averaged 5 seconds per rep faster than I did last time (5:01.75 avg vs. 5:06.75 avg).

awesome mile repeats. no way could i do that with 60 sec recoveries.

it's funny to see how different the two of us are. we were doing similar stuff back in september/october but now, we couldn't be more different. mile repeats are the shortest workout i basically have for another month.

got in 7.5 around 7:10 pace

still not feeling up to running higher mileage. i need to start doing doubles again, because doing 10 mile easy days is just a chore.

oh, and alan webb is now a triathlete. so there's that

Yea it is funny to look at our different training plans, but I am training for the 800 (for the most part), and you're training for the 5k/10k. You had a nice tempo going a few days ago. I'm excited with all the success I've been having now that I've gotten better endurance training under my belt this past summer/fall to get back at some of the longer stuff and hit huge prs on the course next year. Based on my mile work out, I think I could break 26 on the xc course right now or be very close.

And you should try the 4x1600 workout w/60second jogging recovery. 5x1600 with the same recovery but at a slower pace. It helps a lot and it breaks up some of the monotony of a tempo and by having short recoveries, it allows you to run at a faster pace.

We do 5x1600 with 3 minutes rest. Can't change it or I'd be running alone, I'd rather stick with my sub 15 friend.

I'm doing mile repeats again February 11th, then racing 3k on the 15th.

i had a fun workout today. not fast or difficult, but fun.

12x400, goal pace was around 75 with 60sec rest. just meant to be a groove workout

we were running 76s early on, so we just kept it there. average 76.1666, standard deviation of 0.69. that's pretty darn good. range of 2.20 seconds

and yes i put it in excel, cuz i didn't have a pen, lol.

yep that should be a pretty easy workout, but I bet going at a controlled hardish effort will be beneficial.

Thursday: 56:33 was running around 6:40 pace for the run

Friday: 51:30 easy

won a 5k on sunday, around 18 flat. just ran hard enough to win it, didnt want to be too tired today

today was a cool workout. i was expecting 8x(3 on, 2 moderate), but we did 6x(4 on, 4 mod). the ons were only abut 5:25/mi effort, and the offs were 6:00/mi effort. the course was hilly so some of the "fast" sections were actually slower than the offs.

ended up with about 5:45s for 44 minutes...not bad. felt easy and controlled, did the last couple sets much faster, sub 5.

reed: Nice job putting another win in the bank. 18 minutes for the win though? Must not have been a very big 5k haha. But I would have done the same thing as you and just gone for the win.

Saturday: 2x6x300s w/60 seconds standing recovery between reps and full recovery 8 minutes in between sets. Had by far my best 12x300 session of the year and averaged roughly 45.5 seconds for the 12 300s. The times were as follows (rounded to the nearest second)

45,44,44,44,45,46

45,45,46,46,47,47

This time around my last 300s were significantly faster than the last time I did this workout. Last time my last 3 were 47.3,48.0,50.3, so I was 5.6 seconds faster on the last 3 300s this time. That bodes as a positive sign for me being able to close the last 300m this weekend.

Sunday: 12+ miles, ran for 1:24.23

Monday: Came down with a cold. Sore throat/some chills. Did 7.5miles on a treadmill @7:00 pace

Tuesday: 10x200s @27s w/2:30 standing recovery. Felt fatigue in my legs from the sickness but decided to do the workout anyways. I was planning on doing something like a 4x400, 4x200 workout with the 400s in 57 w/3:00 minute rest and 4x200s in 26-27 w/2:30 recovery. Ended up not feeling as bad as I thought I was going to.

Wednesday: 8+ miles, didn't bring a watch but I ran the last 3 miles on a measured trail that I've used gps on many times and closed the last 3 miles in 18:57. I felt incredibly smooth for some reason despite having some residual fatigue from the illness earlier this week.

Thursday (today): Off day

I am racing the 800m in heat 2 out of 3 on Saturday. There are also two invitational sections as well. I'm hoping to run 1:55-1:56 if I feel fully recovered from my cold. The race will be live on flotrack pro, but I doubt they will post the video this time as I won't be racing any pros. The race is scheduled to go off around 1:55pm pacific time on Saturday, so if you have flotrack pro (for some reason) then you should probably tune in at 1:20-1:25pm haha (won't make that mistake twice).

whats the name of the meet?

7.5 for me yesterday, ran 6:30s for some reason, closed in about 6 flat. hope i can feel that way again today, otherwise it'll be a non-noteworthy 8-10 mile run today.

tomorrow the plan is hill repeats. i'd like to just average faster than last time (55sec) if we do it on the same hill.

might want to change some of my planned workouts in the next few weeks, because i'd like to start getting in some more specific half-marathon paced stuff. maybe a 10 mile tempo at GHMP+15 sec/mi (about 57:30), or 3x3mi at HMP (16:45 each). closer to the half, i'll start 10k pace stuff, something like 2x2mi in 10:20, working up to 3x2mi and 5x2k at 5:10 pace

It's the UW Invitational. It starts tomorrow night with some 5ks, multi events, and DMRs. But all the main events are on Saturday for the most part.

good luck tomorrow, have you checked out the other guys in your heat? what was your seed time?

try hard, did you make that IU thread? are you trying to transfer or are these indoor races you're doing still an attempt to make the UW roster? how's it going?

good luck in your next 800

I am trying to make the UW roster. If I don't make it by the end of the school year then I will transfer to somewhere that I can run D1 this fall with a guaranteed roster spot. You can read the last few pages of thread and judge by the workouts and race that I ran to figure out how it's going haha.

Reed: I am in the heat 2 of 3 of the men's 800m. There are also 2 sections of the invitational men's 800m. I am in a heat with guys that are expected to run between 1:54-1:56 which is right where I want to be.