Good luck this afternoon! How have the last few weeks of training gone?
Good luck this afternoon! How have the last few weeks of training gone?
OP ran 7:54.33
ran pretty consistent laps. needed 31.46s to get the standard
32.56 - 30.91 - 31.42 - 32.07 - 31.97 - 31.48 - 30.89 - 32.11 - 32.40 - 32.48 - 31.82 - 31.69 - 31.33 - 30.99 - 30.27
Great run. So close to getting the standard. Doubt he’ll have any more opportunities to get it.
What have the last few weeks of training looked like?
so the world qualifying window has ended and thus my season will be over after a mile in Ireland on Wednesday. happy with having PRd to 7:54, though. JK and I both think we timed the season a little badly -- probably should have gone to altitude two weeks earlier and started racing two weeks earlier. I think the 7:52 could have happened at the NB indoor grand prix.
excited about training and racing moving forwards. we both have a much better idea of how much stress I can handle so we're going to play a bit more with intensity and density of workouts. more workouts every 3 days instead of every 4. will try to average higher mileage as well. don't need to peak much higher than I have but need to string higher weeks together. have a good idea now as well how fast I acclimate to altitude. don't need to baby myself as much when up there.
will actually have my racing schedule planned in a week or so, can post it here if there's interest.
last few weeks of training:
Sunday, 28 Jan 2018
Run 9.50 mi
Notes: around boston harbor. feeling a bit better.
Monday, 29 Jan 2018
2600 4000 1400 tempo + 2x4x200
Notes: After sundown on outdoor track, but no colder than 32 or 33 degrees. Felt good on warmup. Felt very strong on tempo. Not very hard effort. 200s in indoor track after ~20 min rest (Jogging around, 2 short strides). Second set of 200s was supposed to hold back and try to hit race pace a bit but sandbagged the first rep so much we made it five reps instead of 4. Felt good. Easiest 26 I've ever run.
rest in brackets
72.6, 71.8, 70.9, 70.7 (4:46), 69.7, 70.2, 35.4 (7:41)
[3:00]
69.7, 70.9, 70.6, 71.6 (4:43), 71.5, 71.6, 73.0, 73.0, (4:49), 72.3, 69.7 (11:54)
[3:00]
69.3, 69.5, 67.4 (3:26), 32.6
[20 min rest -- 2 strides]
28.6 (85) 29.3 (90) 28.9 (87) 29.1 (3:00) 32.7 (47) 30.5 (56) 30.4 (57) 29.2 (75) 26.6
Tuesday, 30 Jan 2018
Run 5.00 mi am / Run 5.00 mi pm
Wednesday, 31 Jan 2018
sick
Thursday, 1 Feb 2018
Run 7.50 mi
Notes: easy run, 4 strides, a bit sick still
Friday, 2 Feb 2018
Intervals 2x400 2x1000 1x600 2x400
Notes: in spikes. barton. started out feeling really good but after the 600 started feeling terrible. almost though i'd vomit and very stuffy heavy head + headache. head cold just got to me a bit much. still a good workout. rest in brackets
62.1 [60] 60.6 [2:28] 2:34.7 [2:28] 2:37.1 [2:55] 1:33.2 [1:30] 62.8 [1:31] 62.6
Saturday, 3 Feb 2018
Run 9.50 mi
Total Running: 54.26 mi
Sunday, 4 Feb 2018
Run 10.50 mi
Monday, 5 Feb 2018
2x20 min progression
Notes: easy workout. doubt I got much under 5:20/mile. strides at end
Tuesday, 6 Feb 2018
Run 5.00 mi am/ Run 7.50 mi pm
Notes: good pm run. a little tired.
Wednesday, 7 Feb 2018
3 mi tempo + 7x200 + 1x400
Notes: easy 3 mi tempo on treadmill, 6:00-> 4:50 pace (only last 400 -- probably only 5:10-5:15 for the last mile). 7x200 1 min rest. 2:30 rest and 1x400. short cooldown
30.5, 32.3, 30.3, 30.4, 29.7, 30.7, 30.1, 56.1
Thursday, 8 Feb 2018
Run 5.00 mi
Notes: easy run
Friday, 9 Feb 2018
Run 4.00 mi
Notes: easy pre meet in boston. feeling good.
Saturday, 10 Feb 2018
Race NB grand prix 3000 7:54.33
Notes: just ran behind people the whole race and maintained contact though didn't close as hard over the last 400. felt much better thru 2k, much stronger, but just don't have that thing right now to change up tempo and really kick. might have had about another second if I could have made that mental switch. no big deal, happy with PR
https://results.nbindoorgrandprix.com/
32.56, 1:03.47 (30.91), 1:34.88 (31.42), 2:06.95 (32.07), 2:38.92 (31.97), 3:10.39 (31.48), 3:41.28 (30.89), 4:13.39 (32.11), 4:45.78 (32.40), 5:18.26 (32.48), 5:50.07 (31.82), 6:21.75 (31.69), 6:53.08 (31.33), 7:24.07 (30.99), 7:54.33 (30.27)
Total Running: 60.86 mi
Sunday, 11 Feb 2018
Run 4.00 mi
Notes: couldnt sleep post race. took it easy before flight to holland
Monday, 12 Feb 2018
Run 10.50 mi
Notes: 75' met dennis in apeldoorn. long nap after redeye before run
Tuesday, 13 Feb 2018
4 8 4 min tempo + 6x400 + 1x600
Notes: solid workout in the evening with dennis. outdoor track at av34. did the tempo segments on a turf stretch that goes around the track. not quite circular, some tight turns here and there. snow on the far side. 505 meters long with two lines showing the 500m start and end.
legs were tired but felt good overall. times a bit slow for 400s as there was about 120m of snow and ice on the second turn.
3 min rest between tempo segsments, 1 min btw 400s and 2:30 before 600.
4'
1:29.1 (500)
1:34.7 (505)
etc
8'
1:34.6(500)
1:31.5(505)
1:34.6(505)
1:34.1 (505)
1:31.2 (505)
etc
4'
1:31.3(500)
1:30.6(500)
etc
400s:
61.4
63.1
63.3
63.3
62.5
62.7
600: 61.9/1:30.2
Wednesday, 14 Feb 2018
Run 4.00 mi am / Run 7.50 mi pm
Notes: been sleeping a ton. felt decent today except major gut issues
Thursday, 15 Feb 2018
Progression 9.00 mi
Notes: picked it up over the course of a 47 min run. not fast at all. not like a normal progression run
some buildups afterwards on track
10 min cooldown
good drills
still sleeping & napping tons
Friday, 16 Feb 2018
Run 4.00 mi am / Run 5.00 mi pm
Saturday, 17 Feb 2018
Run 4.00 mi
Notes: easy. 6 strides. didn't feel very fast and then tried a little harder and ran a 13.3 100. no point in forcing it more than that but it felt comfortable. just premeet today.
Total Running: 57.78 mi
Burning this to hear about the last month of training!
How has training been going? What’s next on the racing schedule?
Bump!