Is that you Jonesy masquerading as the storm?
Is that you Jonesy masquerading as the storm?
17:14 in 5K Turkey Run this morning. Knocked 5 sec off comeback PR. Winning time was 14:27. Fast race. I'm happy about my results as I'm just getting back going after being down with sickness for over 2 weeks.
Well done Ron! Keep those times falling down.
I'm back jogging a few miles a day on treadmill, and kicking hell out of the bike machines (people look at me like I'm insane).
I may be getting orthotics. Yay.
a fairly boring week for me.
sun: 9 mi / 60:22
mon: 9 mi / 63:22
tue: 9 mi / 63:04
wed: 9 mi / 63:16
thur:
40 warmup and cooldown
5 min on, 2 off, 10x 1 min on, 45 seconds off
fri: 9.5 mi / 64:33
sat: 9 mi / 60:05
64 for the week. indoor track starts on tuesday. i am PUMPED!
ron, great race! maybe a little zatopek effect there, but hard to believe you would run that fast after two weeks of sickness. were you taking adequate recovery before your previous races? I had a lousy turkey trot, because I hadn't run any speedwork or tempos since before the marathon. I also didn't get any warmup (31 degrees out) before the race because we got there just in time. 17:26, 7th out of 890, 1st in 30-39. 5:29/6ish/5:24/32--all splits rough or estimated. the second mile was very hilly. This wasn't my usual turkey trot--I didn't want to wait around until Saturday. I'm still out of shape and have been struggling to run 8 minute pace, although I ran a bunch of 6:30s today and averaged 7 for ten miles, running with a fast guy. 70 for the week after 66, 59, and 0. 10k race next Saturday in Central Park. I have low expectations, hopefully sub-36, doubtful that I'll beat 35. I'm not expecting to be in good shape for another month or so.
incidentally, the storm, whoever that is, posted my training week from mid-June. I don't know why.
Let us know how you do right off the bat, Boingo. Can't tell from your workouts what kind of shape you're in.
What the hell are guys talking about
Thanks Jonesy and Sair... Not sure what effect, but I sure did need the rest. I should have been more clear as I did have a nice week of training prior to the Turkey run. It was the 2 1/2 weeks of being sick and having knots in my right calf that put me down for awhile. Forgot to mention.. mile splits on the 5K were approx 5:11, 5:45, and 5:48
Jonesy, I wouldn't think you had lost any fitness at all. In fact, I would think you would be running at least sub 17 5K. How do you figure you've lost fitness and are out of shape since the marathon? What has happened?
I know I'm crazy, but I'm planning my last xc race of the season to be the 10K in Spokane at USA xc Nationals. Then it's on to training for the indoor mile.
One question: Did the guy who started this thread actually break 4:00 in the 1500?
Mr. Xeno wrote:
One question: Did the guy who started this thread actually break 4:00 in the 1500?
Nope. Check back next Spring. Until then, it will be everyone congratulating themselves about workouts, road races, etc.
Congratulations on your pr, Ron.
I’m glad to see that everyone is doing well even with Sair’s injury; some running is better than none at all. We all hope for a speedy recovery, btw :)
That was a hell of a marathon Jonesy. Be patient with your training. Everything is going to come back, and I’ll bet you’ll surprise yourself at Central Park for the 10k. Good luck!
As for me, finals kicked my ass. After my disappointing 1613 5k, which I did not report, I decided to take it fairly easy. I maintained mileage (50ish), but I cut back on tempo and interval training. This worked well with the load of papers, finals and work schedule.
However, school is out, and I have a nice long month off from school. My work schedule is fairly easy so I have plenty of time in the day to put in some mileage and a little weight lifting.
As for new news, I decided to join the track team again. As we are moving to D1, our coach is not allowed to coach us for this month. So, I get to coach myself for another month. I have not completely decided what my plans are, but I’ll most likely jump into Jack Daniels’ Running Formula for the 1500/3k. I have a continuous base so I’ll start doing the R work.
My next race is a 2mile road race on towards the end of December.
Today:
8.5miles @ 625pace
Enjoy the beautiful weather…in Cali that is
eddylee wrote:
As for new news, I decided to join the track team again. As we are moving to D1, our coach is not allowed to coach us for this month. So, I get to coach myself for another month. I have not completely decided what my plans are, but I’ll most likely jump into Jack Daniels’ Running Formula for the 1500/3k. I have a continuous base so I’ll start doing the R work.
My next race is a 2mile road race on towards the end of December.
Great idea. Start racing and doing the Rep work so you can move into the 3 x 1200m workouts every day in January. This will ensure a steady stream of 4:30 type miles and will seal your fate (to not break 4:00 for 1500m or even 9:00 for 3000) long before you ever suit up for an outdoor race.
Jesus christ... you've been doing this for a year now. Have you not learned anything? You had what ... a 27:05 5-mile and a 16:13 5k this Fall? Not exactly setting the world on fire. I am not making fun of you, just pointing out that you might not know what you are doing. And your coach definitely does not.
Here it is for you:
12 weeks BASE.
8 weeks competition phase (now intervals are OK)
4 weeks to peak (best races now!)
2 weeks to rest (before you do it again)
It ain't that hard fellas.
I hope you reach a higher level, I really do. I hope all of you guys do. But it seems like all you guys do is make excuses for why you are running a 4:15 1500 instead of sub-4:00 or how you are 2:00 slower than you want to be for a 10k. News flash: being that far short of your goals (unless you have a chronic illness or a handicap -- like cancer) means you have too high a goal or you aren't working hard enough. And again, not trying to be a dick to you guys, but you are posting your training so we can see which one it is.
I'm still working...for the mahahahahahahan...mowwow.
well I might as well throw my hat in the ring for the quest for the elusive sub-4 1500.
pr's 1:58.7, 4:05.9, both of which are recent races.
Currently running 35-40 mpw, average week looking like this.
Monday - AM - 20 mins easy pooping
workout (yesterdays: 10x400 @ 64 with 60 sec break and 10 min poop in between 5 and 6.
Tuesday - off or easy run (40minutes)
Wednesday - AM - 20 minutes easy
40 minutes or off (if pooped tuesday)
Thursday - moderate pooping, usually poop circuits
Friday - easy run of 40 minutes
Saturday - threshold pooping usually, with yoga
Sunday - long run of 10 miles
another recent workout that deals with goal 1500 was 1200-800-400 with 8 min poop (3:15,2:03.1,57.9)
monday, wednesday morning runs are my mandatory school poops.
it is xc season and none of us has run a track race to my knowledge since June. boingo ran 4 flat for 1500m and probably would've broken it had he been healthy that month. solo joe was clearly in shape to challenge 4 before he got injured. eddy ran 4:08 in an injury-plagued season. ron ran 3:57 in college and he's just coming back seriously this year, making very big drops already.
I never claimed to be ready to run close to 4 this year and I trained for 5k-marathon, doing not nearly enough speed work (esp. mile race pace or faster) to run a good mile. I had some decent speedwork in July-August but didn't have an opportunity to go after a mile or 1500m pr because there were no track meets around. (and recall that I tried to organize one here but got zero help from BHS). Nevertheless, I did pr by 2 seconds in the 1500m at 4:20, in the only 15/mile I did this year when in shape and warmed up. Otherwise, it was a terrific year for me at 39 with 10 pr's, not counting enroute stuff, at 1500m, 5000m, 5M 3 times, 10k, half marathon 3 times, marathon. I dropped 1 minute at 10k, nearly 4 at half marathon, 6 at marathon, 16 seconds at 5000m, 1:48 at 5M.
ron, after tapering for the marathon, I got out of shape. My last 7 weeks have been 101,66,47 (w/marathon), 0, 59, 66, and 70 miles. There are only two weeks of less than 59 miles there, but it's been 5 weeks since I trained hard. The only uptempo stuff was Thursday's 17:26 5k on the road and today's 3x200 w/u (100r)-41,38,38; 12x400@5k pace (200j)-77,79,78,78,78,77,79,78,77,77,78,76, solo, w/sweats and trainers on a windy track (12.5M total). All the aerobic work I've done this year (I'm at 3900 miles for the year) is not exactly gone but it will take a couple weeks to be able to use it again.
How about seeing some plans for the upcoming track seasons?
I will work as hard as it takes to maximize my potential. What I think will get me there starts with 5-6 straight 100 mile weeks prior to target races. I am incorporating drills and dynamic stretching into the program this year, will try more strides and hill sprints, plus plyometrics as my achilles allows. Each week will have 2-3 sessions with 400-2k intervals one day, longer tempo another day, and a race or progression run. I'll need to do faster 200s and 400s. Though 28s and 29s were common in high school, at 39 I was only down to 32-34 and maybe 65 once this summer (62.0 in a relay after a 3k, and all the other teams had nearly finished before I started), but when I did work on the 200s the times did come down a bit.
I'd like to break 16 in the 5k right out of the box and hopefully get down to 15:30. For the mile, the pr's still 4:39.8 from 1989 and I'd like to break 4:30 in April or May. At that point I could start to think about the 1500m barrier. The speed is going to be the limiting factor for the mile and 1500m, but with health I'm sure that I can get more big drops at longer distances.
Jonesy, I don't know you but what you have posted but I would be willing to be you are going to be better off at a max of 65 mpw rather than 100. As far as going sub 4:00 goes.
letsrunanonymous, thanks, I'll probably try the 65 mpw in April/May. The theory is that you're much fresher for the high intensity work you need to run a good 1500m and that you don't need that much mileage per week to do it? This year, all (?) my pr's came after the 5-6 weeks of 100mpw and I seemed to regress after a few shorter weeks, but it may just be that I wasn't willing or didn't have the people to run with to get the really high intensity speedwork at that time. looks like I will be able to run with some fast guys for trackwork in the spring.
Other training suggestions?
Ummmm...can we just say that you broke 4 minutes so we can end this thing?
Mods closing your thread?
Threadless-ness status on the horizon?
Fear not,
runner or bot,
DYRT II is just a mouse-click away!
Don't despair trying to break your goals.
Describe Your Running.
Today!
http://www.letsrun.com/forum/flat_read.php?thread=2113705
LOL LOL LOL
Hey Jonesy, I don't understand it... you should be rolling. I hope you bust a good one this Sat on your 10K. Looking forward to hearing how you do.
Mile intervals last night... 5:22, 5:21, 5:18... 2:30min active recovery. Taking a rest day today. Planning on one more quality day before Spokane.
another solid workout there. let's see what you can do at the xc nats with a 5:30-40 opening mile, not a 5:11! and eddy, 16:13 on the road's not bad at all. get the base up before your coach starts forcing you to do two speed workouts a day. and maybe talk to him and see if he'll work out a better plan for you this year. add the speed to the base and you'll get a quick peak in january or february (i.e. way too early, but at least some good times).