My goal of sub 4:00 1500-I will not stop until I reach my goal.

A note on that tuesday workout. Apparently estimates range from the loop being 1k exact down to 980m (I suspect the latter). Great loop though, a flat, manicured grass 1k oval - I hope to do a good bit of my fast stuff on it, because the ankle responds very well (the bends are more gradual than on the track). Can't believe I never found the loop before!

So I'm not quite in the shape the times suggest. And I was nearly all out to run those too - wanted a real burner for a change.

sub-3's barefoot on grass is flying.

mmmm i'd say you're doing a little over training but meh, wattdoi know. i reckon. 100k a week max you need to break 4 minutes for 1500m. no point putting in 140 if 50 of them are "dead k's" and are hurting your sessions and making you tired all the time.

Not sure if you're aiming that at me or jonesy, but as far as my training goes, I think you do have a point. It's not exactly the training I'd give a 1500m runner if I were a coach.

That said, I'm just not a natural 1500m runner, I run much better at 5k up, and I don't respond to pure 1500m training. My best middle distance results have always come from 5k type training, and usually if I'm not putting in the miles I'm wasting my time.

Also, I'm behind where I'd like to be (because of having been injured) so I feel I need to do a bit more work on endurance than I otherwise would.

But it is a fine line, and it is important to be fresh enough to run good workouts, I agree. For the most part I have - I've only had one workout in 3 weeks where I've been off, though I'm usually quite tired on post workout days (which I think it ok). But I am training pretty hard, perhaps slightly overtraining - I love training, and I'm a bit of an all-or-nothing guy!

Thanks for your input.

Jonesy,

Just a quick question b/c after reading this thread, it seems to be littered (in a good way) with the kind of people that we want to see on these boards.

I did a 12 week base (hadn't run very much in 2 years) got up to about 30-35 mpw, all in the 8-9 minute mile range. Started 6 weeks with a little bit of speed stuff to run my first race in ages, a 4 miler in Central Park. Online coach has me run 3 minutes at 10K pace, 2 minutes jog, 4 sets last week, 5 this week. He guessed (nothing to base off lately) that 7:30 would be about 10K pace.

I've been so excited to finally just open up the legs that I ran 6:40 pace last week for 4, and 6:20 pace yesterday for all 5 of them. It's a complete shock to my respiratory system, but I hold very good form throughout. I know I can't hold that for 6.2 miles, but do you feel I am losing the benefit of the workout? I really tried to slow down, but once that first 100 meters passes and you're rolling and feel like you're a pro (cuz everyone can do that for 100 meters), it's hard to back off.

Thanks very much.

I know this was meant for jonesy, but just to add my 2 cents (As I'm online) - if they feel controlled, and your form is good, and it feels natural, then you're doing it right.

The thing is, as your endurance gets better and your pb gets faster, hitting 10k pace in a session is a good bit more challenging - i.e. hitting ks in 3:00 for a 30min guy is tougher work than running 3:00 at 4:00/k pace for a 40min guy, so things like '10k pace' can be relative.

Thanks very much Sair. In a sense, they don't feel controlled. I am a one man band with my breathing, but I'm still slightly leaning forward, shoulders aren't terribly crunched, I'm still "high" on my hips (bad explanation). But I could do 6:20 everytime.

Sair, it really looks like you're in line for some pretty awesome times soon with that sort of k session. Do you really think that with those sort of times in a workout - in addition to that beastly tempo run you completed - you're only going to shoot for 4:07? Or is that a conservative estimate?

Been staying off my feet for a while, trying to push pretty hard on a bike and swimming. Neither really irritates my IT problem or my plantar fascia problem, although it certainly is not running - the feeling afterwards is just a lot different. I am going to try to rein myself in and not run at all until the next two weeks elapse and then ease back into it.

Who knows, maybe the swimming and biking will help strengthen my hip flexors (which almost always give me crap) as well as my lower back (ditto).

God, can't you guys please continue this conversation over email? This thread is such an eyesore after a year.

bump cuz of this guy^

Let's do it again!!! TTT

video of my sub 4 1500m

Well you can add ~6 sec to those km times - I'm now hearing 30m short :(

I'm just not that fast - it's frustrating, but guys I beat comfortably all year in cross-country can suddenly waltz away from me come summer track training, and then run 3:50-4:00. I've been working on my pure speed all year (hill sprints, plyos, etc), but I guess it'll take time. We all have our fortes - I can float at 5:20-30 pace, and respond very well to training at that pace, but I'm not so good at the faster stuff. I'd like significantly faster than 4:07, but if I get 4:06, I'll take it. Time's running close on my season anyway...

Good to hear your update - there's no rush! Perhaps some core stability work might help with your lower back - do you do any?

Don't stop. my pr is 4:00.00

i thought i would get another chance, but i never did.

do you guys feel cool now?

There's a whole other thread about deleting your thread. It's like you've climbed to the top of the mountain and now everyone wants to overthrow you. This is by far the most popular thread in the universe. Not just on this message board, but on every message board, ever.

Somewhere in Kenya there is a guy thinking about starting a message board. He should be running, but we won't get into that. He's thinking the ENTIRE board should be on breaking 4:00 in the 1500. It will never be as popular as this thread though, and that's an entire site. So for this one moment you guys > Kenya. All of Kenya, the entire place, you've trumped it. Nevermind that the kid is 6 years old and leagues ahead of you training wise. All that matters is this one moment of glory. I say we all get together for a picture or something. You guys want to meet say in NYC next friday? Alright, see you guys there! I'm so excited, and don't forget to invite EddyLee himself.

once again, TTT.

this is the worst trolling attempt I've ever seen. 100% unfunny. I motion that you receive a lifetime ban for crimes against humor.

Latest Wild-man report:

This morning ran first 1500m race in years. 4:46.94

70.47,77.63,79.87,58.97 -

Past week:

Tue - did 20 min tempo on track. Ran 5k - 19:55

Thur 4x1200 - all around 4:15.

Just think, less than a year ago, I was ridin' the couch. The descent continues and no injuries to report.

Ron