TrainMe: 400m to 5k

I figure I'd go ahead and post Monday's Tempo.

M: 1M TT

WU: 2M 9:36, 9:13 Stretch and walk

WO: Garmin Road Mile 6:24.50

CD: 1M 11:53

I didn't get splits. I didn't have a cough after running this. It took about 3 minutes and a quarter mile walk for my breathing to get back to normal. Weather was ~75F and 76% humidity. VM and everything else feels great.

Excellent. Thanks for the early update. I wanted to use that time for updating your training paces.

If you are feeling good after this week, we will hammer a 3 week block and see how low we can take your 800m time.

m- 1m wu, stretch, 1m 7:30, 1m 10:00, 1m 7:30, 1m cd

t- 3m easy

w- (track) 1m wu, .5 of gentle accelerations (jog curves & accelerate slowly on straights), 5x600m 2:20-2:25 per rep w/ 2:30 rest between, 1m cd

th- 3m easy

fr- 2m easy

sa- (track) 1m wu, .5 gentle accelerations, 10x300 :59-1:05 ea. with 5min rest between., 1m cd

su- 2m wu, stretch, 4x100m gentle accelerations, 1m cd

m- 2m easy

t- 1m wu, stretch, 2m @ 7:45 pace, 1m cd

w- 3m easy

th- (track)1m wu, stretch, .5 gentle accelerations, 15x200 40sec ea, with 3min rest, 1m cd

f- 5 easy

sa- 2 easy

su- 1m wu, stretch, 3m progression (8:30, 8:00, 7:30) 1m cd

m- 3m easy

t- 2m wu, stretch, 4x100m accelerations, 8x25m fast starts (try to accelerate to full speed as quickly as possible), 1m cd

w- 4m easy

th- 2m easy

f- (track) 1m wu, stretch, 4x100 accelerations, 2 sets of 4x200 (1st set 38 sec ea. with 6min rest ea.) rest 10min then 4x200 in 36 or better w/ 8min rests., 1m cd

sa- 4m easy

su- 2m easy

m- 2m wu, 6x100m accelerations, 2m cd

tu- 2m easy

w- 800m time trial

Nice work. The interval times look good.

The next 3 weeks are pretty aggressive. Be careful not to over do it. If you are stilling feeling pretty sore after warmups on a workout day, I would just scrap the workout and push everything back another day (replace with 3 miles easy). I don't have many days off, because I think the short slow runs help relieve soreness, but if you feel you need one, then take it.

I think you did some very smart training this week. Its much better to miss a few workouts and repeats than get sidelined by injury because you weren't recovered enough. Its all about keeping the ball rolling.

The summer weather where you are is brutal. I used to live in southern GA. The humidity is very tough on running. You sweat like crazy and it won't evaporate because the air is already full of moisture. You end up soaked. Workout paces will be effected pretty dramatically. If its 90+ and humid, don't worry about hitting the paces. Its more about giving a good effort with good form. I remember we would get pop up storms that formed over the gulf like every afternoon at 4:30 during this time of year. Nothing you can do about the weather if it messes with your schedule.

Do you workout in the morning or afternoon? Temperature is usually lower in the morning but the humidity is higher, and it takes much longer to warm up the legs. My easy run paces start out a minute and a half slower when I run in the morning, and it usually takes me 1.5-2 miles to get up to my normal pace.

Wow. I'm shocked by the 200m times. I'm impressed. Things weren't going the way you wanted last week, but you didn't try to press the issue. You listened to what your body was telling you, and had a major bounce back this week.

Let me make a few small tweaks to the schedule:

Tuesday: After the 8x25 starts take a 7-10minute break and run one all out 200m.

Friday: 2x400 (75sec ea with 5min rest), then 10 minute rest and 4x200 in 36sec or better with 8min rests.

Start thinking a bit about your 800m Time Trial strategy. You want to take it out a bit hard (but in control). The best 800s are usually run with positive splits. Maybe as much as 3-4 seconds for your optimal pacing.

Thanks! I appreciate the positive feedback. I was pretty underwhelmed with the way things went last week because of the weather. I probably needed the break it forced me to take.

I figured I'll give you an early report on the 200m. First off, I have been running my speed workouts in my NB 890v2 and sometimes in my NB 1400. Tonight I ran in my NB Minimus Road. I think that had a negative effect on my time. At around 100m and 125m a had a couple bad steps and I think it was because of the big difference in heel:toe ratio. Not that that's an excuse, but I didn't have any missteps during last weeks 15 x 200m in the 1400. I need to do my switch the shoes I use for speed workouts.

Anyway, 200m @ 0:30.34 hand timed.

Whoa. Very fast 200m. Nice work. Even more impressive that you did that in flats. I thought you ran speed workouts in spikes? Its not necessary, but it helps with the quick stuff...of course you have to slowly transition into them.

Good luck on the next workout. Warm up extra good, concentrate on good clean form, and have fun knocking out those intervals.

I have spikes and I have worked out in them. The good track is a little hard to get on because it gets used by the HS teams and a few local sport clubs (soccer). I used to drive out there and get in it on the weekend, but after a few rejections I've gotten a little sour on that process. I would prefer to do anything under 400 with spikes.

Hell, that last workout I went to the crappy downtown track and it was packed with runners with the local shop's 5-10k training groups. It was a little weird doing a speed workout around so many people.

Do you have any all comers meets during the summer in your area? (maybe called summer track series). Check your local milesplit website, local running group websites, or shoe stores. It would be fun for you to run some races on the track.

Great week.

I'm guessing the soreness probably came from popping that :30 in the 200m.

For your TT on Wed (or whatever day you think the weather will work out), I would do the normal 1 mile warm up. Then do your accelerations, but make sure you don't hit anywhere close to top speed. You want to save your CP reserves for the race.

I mentioned earlier that you want to run positive splits in your 800m trial. I read an article that stated the most productive format is to run at 104.5% of race pace for first 200m, then 99% (2nd 200m), 98.5%(3rd), and 97,75% (for last). Based off of your recent workouts, you might try going out in 35 then going 37, 37.5, and 38. The theory is you get up to speed fast (but in control) and can use the creatine phosphate system for fuel the first 200m. The rest of the race is hanging on as lactic acid starts to build faster than it can be cleared.

As always run the race in your head before hand. You know what those paces feel like. Its all about using good strategy, holding form, and running under control for the first 600m. The last 200m is about kicking hard and making sure you leave just enough energy to get back to the finish line.

Good luck. I would suggest setting your garmin to take .13 mile splits. It won't be perfect, but might be interesting to look at after the race. Definitely click the final time manually though.

My 210 only goes down to 400m or 0.25M for auto lap. I'll put in more detail tomorrow or Monday after I upload the run and can look at what the Garmin software says.

I was able to kick for the last 100m and I had to take my shoes off as soon as I was done because my right foot was burning. That track was really hot after all day in the sun.

800m 2:34.35

Great trial. 2:34 is incredible. It looks like you used the perfect strategy. You should feel very proud of the way you executed this trial, and proud of the training you did this block. You went from 3:09 to 2:34 in 3 months. That is huge progress.

How do your legs feel? Any nagging injuries? Its up to you what you want to do the next couple of weeks, but I would take it easy. If you want to take a week completely off, you could, or you could keep running easy miles every other day for 2 weeks.

Then, I want you to run by feel for the next 4 weeks (after break period). You can run twice a day or not at all, just go with what feels right. It might be a good idea to throw some accelerations in every once in awhile to keep your speed from slipping.

Again, great job on improving your 800m time.

Looks good. That heat was brutal last week. Definitely make sure you stay well hydrated.

I would also try to use the resistance bands 2 or 3 times next week. It helps keep the knees tracking properly during mileage increases.

Have fun on the group run.

M: Tempo - Hot

WU: 1.37M 8:57, 5:32

WO: 5.82M 8:17, 8:28, 8:05, 8:16, 9:27, 700

CD: 1.13M 10:28, 10:08

T: Easy - Hot

AM: Band Walks and Band Knee Extensions

PM: 5M 10:18, 9:24, 9:29, 9:06, 9:54

W: Easy

3M 9:11, 8:27, 8:06

Th: Easy

AM: 3M 10:03, 9:12, 8:51

PM: 5K pacing girlfriend 33:15

F: Easy Progression

8M 9:37, 9:33, 9:22, 9:20, 9:14, 9:06, 8:26, 9:36

S: Easy

7M 10:03, 9:43, 9:36, 9:42, 9:40, 10:18 (technical difficulties), 10:00

Band Walks and Band Knee Extensions

Su: Easy

3M 9:38, 8:26, 8:59

Feeling really good. A couple things needed icing, but nothing was lingering. A lot of rolling and self massage after runs. Could have done some more miles this week, but want to come into the next week rested and ready for doubles. I plan on starting regular doubles Monday morning. Probably just 3M every other day to start.

Another solid week. I like the way you are breaking up the runs.

If the legs are still feeling heavy after next week, you could always do a slight cutback week(maybe 25-30 miles) and then pick back up where you left off the following week.

Sorry about that, I probably read too much into the icing, massage, and rolling. The times look great, and I like how you are doing preventative maintenance.

M:

4.5M 9:46, 9:09, 8:09, 8:13, 4:04

2M 10:02, 9:53

Band Walks x 3 and Band Knee Extensions 10 x 3

T:

AM: 3M 10:08, 9:42, 8:57

PM: 7M 9:36, 9:03, 8:53, 9:02, 8:09, 9:19, 10:06

W:

6M 9:23, 9:04, 9:06, 9:31, 9:39, 9:17

2.5M 10:01, 8:45, 4:42

Th:

AM: 3M 10:39, 9:27, 9:24

PM: 5M 10:30, 9:32, 9:35, 10:26, 10:06 + strides

F:

5M 9:29, 9:13, 9:09, 9:24, 9:27

S:

2.5M 9:33, 8:45, 4:42

4M 10:22, 9:16, 9:17, 9:59

Su:

1.5M I ate right before this so I felt terrible and quit.

Band Walks x 3 and Band Knee Extensions 10 x 3

This week was pretty hot. Feel good other than the heat.

Good work. Your last 3 weeks have been 40, 40, & 46 miles. I would say its a good idea to continue this type of running for 3 more weeks. Maybe toss in another strides session or 2 per week.

M

3m 9:56, 8:52, 8:11 (2 min rest)

3m 9:17, 8:14, 7:45 (2 min rest)

3m 9:38, 9:30, 10:24

T

8.5m 9:46, 9:17, 9:24, 9:18, 9:23, 8:55, 9:21, 5:20 (walked a hill), 10:20

W

5m 9:58, 9:38, 9:37, 9:39, 9:47

Th

Am: 3m 10:09, 9:19, 9:00

Pm: 4m 9:48, 8:42, 8:59, 8:51

F

Am: 3m 10:27, 9:37, 9:27

Pm: 7m 10:00, 9:40, 9:30, 9:27 (stop for water), 10:08, 9:37, 9:48

S

6.5m 9:47, 9:08, 9:10, 8:57, 8:57, 0.5m strides, 10:06

Band walks and knee extensions

Su

Am: 3m 9:36, 8:59, 8:55

Pm: 6m 9:41, 9:15, 9:09, 8:50, 9:14, 9:22

Feel good other than being a little tired. I kept meaning to do more strides and band work during the week but forgot. Probably going to keep my miles up this week as best I can and then back off a bit the following week.