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

Agree. Solo joe - those are savage workouts. Ks at 4:05 1500m pace, and fast sharp 400s. You can do this. Now! Predict sub 4:20 mile shape.

As for me, slowly getting back a bit. Being fitted for orthotics. ~55mi last week, all easy peasy. Trying to remember how to be a runner. Supplementing with bike x-training.

Good luck with the exams!

Cool Jonesy. I'm impressed with all the middle-distance opportunities you have to race. When I'm ready to compete at that level, I hope there are opportunities here. What would you guess the age range of your competitors to be? Also, thanks for the updates!

Thanks Sair for the welcome. Without digging back through the thread, I'm curious, are you in the midst of making a come back or are you training to compete for your university?

This past Monday completed a 61 mile week. I mostly run at night, however, I've done about a weeks worth of morning runs to get used to the heat and humidity. There for a few days it felt like I hadn't even been running.... it was tough!

You all be cool and I'll be keeping at it!

I don't get that many middle distance races, which blew my shot at some bigger 1500m pr's last summer. however, there are many indoor races open to anyone who can run, say, sub-4:30 1500m throughout new england and in nyc. there are meets at dartmouth, bu, harvard, ne, nyc armory, yale this winter. and many others. there is going to be an outdoor master's (somehow this is 19 and up) 1500m and 5000m at burlington hs in april or may. talk to college coaches/meet directors and you can probably get into a lot of meets even if you're old, like myself.

Hey Jonesy, looks like applerunner cut and paste one of my posts from earlier in the year.

90 for the week.

almost all of it on snow. only one key workout--4.7M tempo in roughly 30 minutes on well-plowed sidewalks. I started off the tempo section jogging after being unable to tempo on the bike path because of ice and didn't think it advisable to do speed on the track, which had 150m of snow and the rest clear. But the sidewalk was good so I picked it up and eventually went hard for 20-25 minutes.

four runs took 2 hours each and they were only about 13 miles. My legs were just trashed and sore today (2:17 for 12.7M) in a snowstorm and I bonked as well. I really hope that this is going to make me a lot stronger because it is tough going and rare is the time that I can even get under 8 minute pace. I might need a recovery day off. If I don't adjust, I may have to lower the mileage so that I'm not running 2 hours a day.

Be careful in this kind of weather Jonesy. It's popular on this board to take a 'tough man' approach to it, but it's easy to fall and break a leg in the snow and ice, and if it's difficult to get the heart rate above 100, I question the value of the training. Is there a treadmill nearby you could get at for a week or two - in a gym maybe?

~59miles easy and some bike workouts for me. Have been fitted for orthotics, they seem to help.

no problem getting the heart rate way above 100. The effort is hard; it feels like 90 miles on snow is equivalent to 130 or more on crushed gravel at 6:30 pace. I will have access, I believe, to treadmills and an indoor track for speedwork in about three weeks. I've fallen twice and hurt my knees on pavement. But I am now coming to a full stop on 90 degree turns and turnarounds, so maybe this won't happen too often. Sair, I hope the orthotics do the trick for you. Maybe some strengthening exercises will solve the underlying problem, because the orthotics may ultimately result in a different problem.

good luck on your road mile, solojoe. Bust that out, get a qualifying time that puts you on the UWashington indoor track for an open meet and see the sub-4.

Hey Eddy Lee! Merry Christmas and bite my ass!

I hope Santa brings you that sub 4:00 1500 you've been blabbing about for the past 12 months.

I've had a couple of good workouts the past two weeks - my season opens on January 3rd with a 3k, so I'm eager to see how it goes.

workout 1: 6x800, 2:30 rest (at 3k)

2:25, 2:23, 2:24, 2:23, 2:22, 2:19

workout 2: 5 minutes between each set.

2 x 1k (3:08, 3:07) 2 mins rest.

3 x 400 (63, 64, 64) 90 seconds rest.

3 x 300 (46, 48, 49) 75 seconds rest.

3 x 200 (30, 30, 30) 60 seconds rest.

workout 3: 6x600, 3:00 rest

1:41, 1:39, 1:40, 1:42, 1:44, 1:44

The 800's felt supreme, the second workout hurt because I went out too hard (30ish) for the opening 200 of those 400's, and the third workout sucked a bit because it was outside, solo, and windy. It was supposed to be more on the 32-33 side of things, but I started tying up in the second half.

Mileage around the mid 60's, except for two days where I managed only 30 or so in the giant snowstorm.

Hope everyone else is having a fine winter.

Boingo, your times are looking really good. You could probably bust a low 4:10ish 1500m right now. It's good to see you getting faster with each 800m.

Since last week I've started training for indoor/outdoor. I've had some really good workouts too. Track is now clear of ice and temps have increased. Training at a VDOT of 60 following Daniels 1500m to 3000m plan A. I'm on week 2.

Solo Joe... how did you do in your mile race?

Opened up my season yesterday with an 8:58 3k. I woke up that morning with the flu, so I'm pretty happy with the result.

Due to not racing for several (seven) months, my first 200 was a 32. Whoops. I don't think it hurt any, though.

I'll probably be doing an 800 in two weeks, and then a mile the week after that.

Take a gander at those spunky good looks combined with that tough go-get-em attitude. This guy's going to make more money than Dean, and still not crack 4 minutes in the 1500.

http://www.gorunners.com/ViewArticle.dbml?SPSID=58118&SPID=6327&DB_OEM_ID=13300&ATCLID=897258&Q_SEASON=2008

Good one Eddy Lee. Keep on crank crank cranking them out. Don't go pro too early.

Event 19 Men 5000 Meter Run

===============================================================================

Saturday 1/4/2009 - 4:40 PM

StrehleTrack: 14:04.58 1/17/2006 Diego Borrego, Mexico

PP Inv Meet: 14:04.58 1/17/2006 Diego Borrego, Mexico

Name Year School Seed

===============================================================================

1 Jesse Armijo adidas/movin sho 14:35.92

2 Kevin Chaves Occidental 14:37.00

3 Marco Venancio PUROPRO 14:38.00

4 Brian Sullivan Running Center/C 14:44.23

5 Alex Ramon Occidental 14:45.00

6 Luis Ibarra Nike Team Run LA 15:00.00

7 Jason Valenzuela Vanguard 15:03.00

8 Danny Martinez Run With Us 15:04.00

9 Chris Smith Redlands 15:08.06

10 Tony Pulido Concordia (Cal.) 15:10.12

11 Evan Watchempino Unattached 15:12.22

12 Guillermo Cazares Concordia (Cal.) 15:15.27

13 Christian De Glymes Vanguard 15:15.68

14 Benny Madrigal Fresno Pacific 15:18.00

15 Robert Hernandez Fresno Pacific 15:18.00

16 Mark Eichenlaub South Field Trac 15:28.00

17 Conrad Wozniak Pepperdine 15:29.42

18 Michael Najera Cal Poly Pomona 15:30.03

19 Victor Cuccia Cal Poly Pomona 15:30.45

20 Jeremy Kalmus Redlands 15:36.50

21 Eloy Quintana Fresno Pacific 15:39.00

22 Brian Gillis Pomona-Pitzer 15:40.00

23 Torrey Olson Pomona-Pitzer 15:41.00

24 Juan Ramirez Cal Coast 15:42.68

25 Isaiah White Pepperdine 15:55.00

26 Kirby Ifland Westmont 16:16.22

27 Ryan Lucker Unattached 16:48.00

28 Alex Wood Cal Poly Pomona 17:07.94

29 Jeff Gehringer Cal St. Hayward 17:32.00

30 Thomas Martinez Whittier 17:33.45

31 Edward Lee Cal St. Bakersfield 18:44.32

32 Blake Adams USC NT

33 John Peate USC NT

Thanks jonesy. Hope your tempo went well today. Did one myself that didn't feel too bad - 5 mi in 30:00 sliding down from 6:20 to 5:50 pace.

How long does daniels prescribe tempo runs to be? I doubt I could handle that at the moment with any sort of ease (if going for 30 mins), and I think my VDOT should be something like 68 or so based on race results.

I think the multiple races was in an effort to simulate what I've got coming up: ECACs. Our team lacks depth, to say the least, so I'm on the 4x8 & DMR teams as well as probably running the open mile there. To illustrate: our fifth-best 800 man has run 2:05 so far this season, and our next best mile guy not on the DMR squad already probably can't go under 4:30 right now.

Jonesy,--- a bit of info... started using a garmin 305 with HR monitor. I'm following Daniel's Plan A 1500m-3000m plan. I'm in week 3.

Did a 5x1000m last night on track. Training at a VDOT of 60. Goal pace of 1000m is 3:23 with 2min recovery jog.

Results: 3:32 HRMAX - 172

3:25 HRMAX - 178

3:24 HRMAX - 181

3:26 HRMAX - 182

3:30 HRMAX - 181

The previous night, did a easy 10 mile in 7:28 pace with HR avg of 149.

interesting. will easy pace runs get a lot faster while heart rate stays under 150? that was the story for ten years for the triathlete mark allen, whose easy pace went from something like 7 down to 5:20 on that very program.

Rough races for all of us, I suppose. Felt really nervous before the mile today - it's my favorite event and I always want to do really well, and the first time you race it open in a season is always a little nerve-wracking. Got a little boxed, ran a little stupid - but I'll just put in my mileage and throw down as hard as I can every time I race. It'll come.

I ran 35/31/32/32/34/35/34/33 for 4:27.3, splitting 2:10 and 2:17. Felt pretty ugly afterwards too, which is weird considering I did a lot of training over break and ran 4:23 for 1600m without much problem over a month ago.

Followed that up with a 2:03 800m (felt really easy) and a 55.6 400m.