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

First real track workout today.

42 warmup + cooldown

4x1200, 1x800 (one minute rest throughout)

3:50, 3:50, 3:50, 3:58, 2:34

it was supposed to be 5x1200 but I was hurting by #4 (obviously). we were coming through 1k at about 3:12 or so. compare this to previous workouts...

March 26, 2008

6x1k with 2 minutes rest

3:02, 3:07, 3:05, 3:09, 3:11, 3:08

January 14, 2008

5x1k with 2 minutes rest

2:59, 3:02, 3:04, 3:03, 3:02

I feel like I'm easily in comparable - or better - shape. 76-77 pace does not feel bad. 1 minute rest is what feels bad, but I know this'll help in the long run.

What's the good word jonesy? How did the 10K go?

wait was that new or from last year, eddy? sounds very similar.

good to be in decent shape in december, boingo, as you have a good season to look forward to.

ron, I decided not to go down to nyc for the race, because I didn't have a place to stay this time and could pick up my gear and it wasn't worth it to run very slow. This way I can afford to go in January, either for a half marathon or a track meet, and should be ready to run well at that point.

81 for the week

key workouts:

3x200,12x400-200 rest-200s in 41,38,38, 400s in 78 avg.

2x30s hard strides, then 2xmile (up)-5:44,(down)-5:33 (7 minutes between-.8M-w/2x30s hard strides).

felt better Friday for 12.5M with a 6:30 and a number between 6:50 and 7. but not worth racing right now.

I meant, you had a good base.

hahhahahha eddy lee u fool go fcuk urself u will never break 4 kill the thread stop fking up shit on this site go to a homo site where u belong a$$hole

Wild-man report:

Last Friday did another mile repeat workout with the club. – 5:18, 5:24, 5:29, 5:34. 2:30-3:00 min rest in between bouts.

I realize these times aren't spectacular, but given the situation, when I got back in, I never thought I would be running this fast so soon after laying off for so many years. Base training for the last year and the recent 5K/8K racing has given me the strength. I think I'm right on schedule to start 1500m/Mile training after Spokane. Should be able to speed things up and drop levels of fitness as I think I still have sufficient leg speed to bust 4 in 1500m.

Eddy Lee! One great big honking back slap to another, I choose you to be my inspiration to all things golden and tropically ethnic. God bless you Eddy Lee. Your fragmentation rate beholds us all. God bless you Eddy Lee. Your new stance on nutrients bewilders some, but enhances those whom for which the knowledge holds true with and thankfully so. Emboldening the skin of our bodies and making us on mark to be the healthiest of "them" all. God bless you Eddy Lee. Your finances are now known to even the smallest of elves in a pageant that can only be described as cooperative in every since of the word. God bless you Eddy Lee.

Workouts -

Tues: 1 x mile, 5 mins rest, 3 x (3 x 400, 5 mins rest)

Mile at 5:00, then 64, 65, 64, 68, 68, 68, 65, 64, 64

The first and last set of 4's were supposed to be at estimated mile pace, and the middle set about 5 seconds slower than mile pace.

Fri:

2 sets of 2 x 800 (2.5 rest) 1 x mile (4.5 rest)

2:31, 2:28, 5:07, 2:30, 2:27, 5:20

Supposed to be around 5:00 - 5:15 pace for me. The dudes I was working out with were smashing the mile in around 4:50 - I tried to be conservative on the miles so I wouldn't get caught up in what they were trying to do, but the last one I ended up being too conservative.

60 miles for the week.

strong workouts. are you opening this month?

ron, what was it like to run in those conditions in spokane? that was a mid-27 guy running 30:47.

88 for the week. did 12.5 per day, mostly on snow. picked up the 12.5 miler from 1:47 to 1:42 to 1:34 to 1:30. The snow was only a couple inches deep at the time and I could run okay, except for one icy section where I fell hard on Monday at the turnaround. My knee is only a little sore now, my wrist/hand is almost okay again and my cheekbone is still sore. After those four days, the snow got deep and I had some incredibly exhausting slow runs in it, the last one 12.5 in over two hours. The temperature was usually in the teens or twenties. Yesterday, I found some paved paths but the winds were at 35mph and my legs were trashed from the snowrunning. The snow's melting today so maybe I'll be able to get moving a bit. I skipped any speedwork last week because of my knee and the conditions. I should be able to get on the indoor track next term when I start teaching a class at the university.

60miles for the week.

Key workouts for the week:

1. 3x800, 2x400,2x200

226,226,226,70,69,29,29

slow400jog after 800 and 400

2. 6.5mile run @615pace

rest of the week consisted of 6-10milers

lifting weights 3x/week

It looks as though everyone is starting to get back on the track and do some speed to get ready for another season of attempting to go sub 4. Boingo and Eddy, you guys must be opening up soon, right? Radical you are starting to get that speed back quickly, those workouts indicate you are already in better shape than your Thanksgiving race. Jonesy as always is building up a sick base.

As for me, it will be a tough winter to find places to workout now that the semester is over. I will probably revert more to VO2 type intervals, something like 3 minute hard efforts on the road with 2-3 minutes light jogging between. The last couple workouts, when I was able to get on an indoor track, were:

3x1000m in 2:43, 3 minutes rest between.

6x400m in 59, 59, 60, 60, 60, 57, 3 minutes rest between

I am racing a slightly downhill road mile around Christmas. If a miracle happens and I get good weather, I'm shooting for sub 4:20.

Good to see a report Boingo and Solo Joe. Both of you are hitting some pretty fast 400's in your workouts. Boingo, you're going to bust a good mile and I think Sub 4:20 is highly doable with your 400 times.

I'm sorry to report that I ran poorly at club nationals. I'm not happy about how I did: 40:30. Ughh! I caught another cold the Tue prior to the race. Because of this, I didn't run at all until Fri before the race thinking my lungs and throat would clear by then. On Fri I ran a couple of loops on the course in the wet snow. Lots of coughing up of discolored junk afterwards and morning of raceday. No fever though. The weather in Spokane on race day was murder. Sub 20 degrees plus 20+ mph winds with gusts in the 30's. Any sane person in my condition would probably not have ventured into this stuff, let alone race a 10K... but I did anyway. As I was racing and the fatigue started, it did play on my mind what I may be doing to myself and how crazy it was being out there. All in all, I'm glad I went. I'll redeem the situation next year in KY.

I'm giving it another two days of rest and then I'm starting back on Wed to start focusing on training for the mile indoor season.

Best Regards and I hope everybody is staying healthy.

I finally increased. Last 4 weeks of mileage: 38, 44, 48, 40. Running most runs in 7:30-7:40 range, which I was just holding for 4 miles. Can easily drop it down when I want to. Yesterday's run: 8:31, 7:43, 7:35 7:39, 7:20, 7:28, 7:15, 6:52.

Very scared to run a hard effort for some reason. Maybe just fear of being disappointed at a certain time after increasing the miles. I am thinking of just asking a few of the varsity kids at the school I coach at to pace me through for something on the track. I haven't run a mile since I was a freshman in high school (5:38 8 years ago lol).

It is so much easier to coach someone other than myself.

Happy holidays.

eddy lee i run half of what u do and ive broken 4 ur such a loser and every1 knows thanks to this pathetically gay thread

solo joe, you have to get out there on the track and use this form now! last spring you waited too long and got injured. you are in tremendous shape. some people train through everything until the one moment at the end of outdoor track, where MAYBE they get a huge breakthrough, but probably they get injured or sick or just have a bad race, rather than getting in a race (taking a day off at most, maybe replacing the week's second workout with the race) when training is going incredible.

sweeney todd, you have to risk something to make gains at this point. don't worry about asking the kids to pace you. just run a workout with them.

ron, is there anything you can do to limit your illnesses. it seems to me that you've been sick half a dozen times since the summer. try getting a lot more sleep when you're getting run down and drinking a lot more water.

Hey Jonesy, yes... I was looking back through my training log and it seems about 5 times since May. I think I get a decent amount of sleep and I guzzle the water. In addition to the increased stress from running, I think the main reason I'm getting sick more often than normal is that I have 5 kids 8 and under. I always seem to get something if they have it first. Hangin' on though... I'm staying positive and looking forward to the track season. Looking forward to how you'll train and perform.

with 5 kids, you have to homeschool them if you want to stay healthy, because they're going to bring every illness known to man back home. still, the running takes it out of you, and if you can get an extra hour of sleep after tough days, that can stave off the cold. it's worked many times for me in the past six months as I've neared a cold (just one cold since late June, and not a bad one). I sacrifice sleep for extra water before going to bed, because the water helps the throat if I'm getting that ticklish feeling in the throat.

Funny you say that... they are homeschooled. However, with their busyness, there seems to be tons of other places they go where they can pick up bugs. Oh well, I'm going to keep doing what I can w.r.t. keeping hands clean and maybe start taking a multivitamin... life in the fast lane. Thanks for the advice.

Interestingly, for me when I run poorly, it lights the fire to where I'm more motivated than ever to get better and not let it happen again. 2008 has been a good year and I've had a ball. I'm pumped about 2009 and will continue to report. Stay cool!