Open the indoor season with a 3k. Throw in a few 1k’s and miles. Hit one big mile race at the end of the season.
Keep the training as is.
Open the indoor season with a 3k. Throw in a few 1k’s and miles. Hit one big mile race at the end of the season.
Keep the training as is.
Moby: looking good man, solid training.
I think your fall race results are actually very encouraging. For anyone who's "concerned" by those times, keep in mind that he's soloing these on the roads. Assuming that 5k isn't short, it's probably worth a 14:40 on the track with competition.
For your indoor training/racing, it could go in a number of directions. I'd say know your body and what you personally need to do to be race ready in the spring. Personally I need quite a bit of specificity in order to race well, but I know other people that race mid-d fine off of mostly endurance work.
last week:
Mon - 5 AM ... 5 PM + strides {11}
Tue - 4x3min on/3min off (just under 4m) + 3x600m with 2min rest (1'43/1'41/1'39) + 5x200m (31/31/30/29/29) [11mi total]
Wed - 11 mi easy
Thu - 4 AM ... 7 PM [11]
Fri - 4 AM ... 9x250m hill (3 easy/3 med/3 hard) + 2x300m with 2min rest in 45.xx PM [12mi total]
Sat - 5 AM ... 5 PM
Sun - 15 mi
Total: 81m
Dont you train in christmas?
I'll race a 1000m on the 19th and a mile on the 26th. I'll try and see if there is another one i can get into in Feb or March.
Last two weeks:
Mon - 5 AM ... 5 PM + strides {10}
Tue - 4mi Tempo over hills in 21:20 + 5x250m hills hard [11mi total]
Wed - 11 mi easy
Thu - 5 AM ... 5 PM [10]
Fri - 4 AM ... 6x1000 off 1min rest (3'01/3'03/3'01/3'00/3'01/2'59) + 5x300m (47/46/47/45/44) PM [13mi total]
Sat - 5 AM ... 5 PM
Sun - 16 mi steady
total: 81mi
Mon - 4 AM ... 4 PM + strides {10}
Tue - 5m Tempo in 26:17 + 600/400/300/200 (1'36/62/45/28) with 2min/1'30min/1min rest [11mi total]
Wed - 11 mi
Thu - 4 AM ... 6 PM [10]
Fri - 2k, mile, 1k, 2x800 [5:55 + 4:43 + 2:53 + 2:15 + 2:12] AM ... 4 PM [12mi total]
Sat - 5 AM ... 5 PM
Sun - 15 mi progressive
total: 79mi
Is update?
How did the 1k and mile go? Training looks fantastic so far, I think you're being very smart with your training and putting in the perfect amount of effort.
Just read through this thread for the first time. Good work Moby. Keep us updated.
I really like this training. Also curious to how the winter races are going?
Come on moby, don't leave us in the dark!
Where the f*ck you at Moby?
That is a nasty 1000s + 300s workout. I will guess a 2:23.xx in the 1000 and a 4:07.xx in the (full lol) mile. Are you going to back off on mileage for the next race?
Moby wrote:
I'll race a 1000m on the 19th and a mile on the 26th. I'll try and see if there is another one i can get into in Feb or March.
Last two weeks:
Mon - 5 AM ... 5 PM + strides {10}
Tue - 4mi Tempo over hills in 21:20 + 5x250m hills hard [11mi total]
Wed - 11 mi easy
Thu - 5 AM ... 5 PM [10]
Fri - 4 AM ... 6x1000 off 1min rest (3'01/3'03/3'01/3'00/3'01/2'59) + 5x300m (47/46/47/45/44) PM [13mi total]
Sat - 5 AM ... 5 PM
Sun - 16 mi steady
total: 81mi
Mon - 4 AM ... 4 PM + strides {10}
Tue - 5m Tempo in 26:17 + 600/400/300/200 (1'36/62/45/28) with 2min/1'30min/1min rest [11mi total]
Wed - 11 mi
Thu - 4 AM ... 6 PM [10]
Fri - 2k, mile, 1k, 2x800 [5:55 + 4:43 + 2:53 + 2:15 + 2:12] AM ... 4 PM [12mi total]
Sat - 5 AM ... 5 PM
Sun - 15 mi progressive
total: 79mi
Sorry for the delay all -- was traveling home around New Year's and then started up classes again and things got busy! Think I am settled back into a groove now. Here's the cliff notes version of my last month...
Week of Dec 31 -- 82mi total
- Fartlek 26mins (2/3/4/3/2) avg 5'18 + 2x(3x300) [47/45/43]
- 9x250m hill (3 easy, 3 med, 3 hard)
- 16mi long run
Week of Jan 7 -- 77 mi total
- 2mi (9:47), 2k (5:53), 1k (2:53), 4x400 (68/67/67/64) [4mins/3mins/2mins rest + 90sec between 400s]
- 600m in 1'27 (5min jog), 2mi fartlek avg 5:26, 5x200m in 31/31/30/29/28
- 15mi long run
Week of Jan 14 -- 75mi total
- 6x1000 with 1min rest (3'03/3'00/3'01/3'01/2'59/2'59) + 3x300 in 45/43/42.5
- 1000m Race in 2:26 + 20mins tempo afterward (GPS wonky, went by feel)
- 14mi long run
Week of Jan 21 -- 74 mi total
- Fartlek 21mins (1/2/3/3/2/1) + 2x400m in 61.xx each
- 1mi race in 4:09 - no workout after
- 14mi long run
The 1000m race felt pretty bad, I think I went out in 56-57 (planned to go 58-59), and tied up the last 200m. Not really efficient at those speeds right now, but I feel better now having that effort under my belt. Mile went as well as I could have hoped. That's an indoor PR, and I figure is probably pretty dang close to the same effort as running 3'51 for 1500m outdoors, which is my PR. So knowing I'm in PR shape right now is seriously encouraging.
Like I said, I am running more mileage with more consistency than I have ever done. That said, I want to stay away from really hitting the speed stuff that'll get me feeling more comfortable at 1000m-1500m. I'm running a 3000m in a few weeks in February, and then I'll switch focus to outdoors.
Your training is more impressive than the 4:09 imo. I ran 4:08 at the peak of my career and my training was not as intensive or consistent as yours. No doubt you will go a lot faster in the summer.
2:26 and 4:09 are great stuff for January, but I will say they are not indicative of sub-4:00 this outdoor. Luckily you have two years to accomplish that. Still very impressive stuff, and it's great to see how your consistent strong training has been paying off.
Also it's good to note that it takes 10-12 weeks of speed work to get the full benefits, so be sure to start those as soon as you come back from your rest after the 3k (hopefully you take some rest).
Update:
Mon - 30mins easy (sore achilles, also really tired)
Tue - AM: 20mins ... PM: warmed up + 2x200, then scrapped workout -- achilles worse than monday
Wed - 5 mins easy run, then scrapped it. taking rest of the week off.
Thu - Fri - Sat - Sun - OFF
I think it's more precautionary than anything. Maybe I am overblowing it, but I don't want to risk anything because I am in maybe the best position I have ever been in. I think racing indoors may have contributed because I have been working out on an outdoor track. No access to an indoor facility for workouts to get used to the turns. Anyway, maybe a little rest at this point is a good thing. I think I'm gonna shut it down for the indoor season and not run the 3000m i had planned. I'll start back with a buildup for outdoors and take a little downtime.
Good idea. Don't want to take risks at this point. You also could probably afford to take one day each month completely off. I don't think you mentioned taking an off day in your log since like August, which is a recipe for injury.
Very similar training to this guy:
http://www.letsrun.com/forum/flat_read.php?board=1&thread=5218810&id=5219332
Bump