Realistic 800 goal based on workout

To me that indicates around 2:11-2:13 currently

4:55 mile?

2:07. I don't know if you'll get it tomorrow. but if you had 3 shots at it, I think you'd be there.

idk lel wrote:

To me that indicates around 2:11-2:13 currently

4:55 mile?

I guess I'm not much of a workout warrior then. Last year I ran 2:15 / 4:47 / 10:37 (800, 1600, 3200).

Time trials I've done in the last 2 months:

4:59.4 mile (yes, 1 full mile)

2:12.2 800

4:43.6 mile (PR)

2:11.9 800 (PR)

4:49.1 mile (strong winds).

I wanted to run 2:05, but I've accepted I'm not in that shape right now. After giving it some thought I'd like to fall in the 2:06-2:09 range but I don't know if that's reasonable.

slowjvguy wrote:

idk lel wrote:

To me that indicates around 2:11-2:13 currently

4:55 mile?

I guess I'm not much of a workout warrior then. Last year I ran 2:15 / 4:47 / 10:37 (800, 1600, 3200).

Time trials I've done in the last 2 months:

4:59.4 mile (yes, 1 full mile)

2:12.2 800

4:43.6 mile (PR)

2:11.9 800 (PR)

4:49.1 mile (strong winds).

I wanted to run 2:05, but I've accepted I'm not in that shape right now. After giving it some thought I'd like to fall in the 2:06-2:09 range but I don't know if that's reasonable.

I think you're in 2:07-09 shape but it has to be an honest pace from the start and no hesitation.

You can probably run 2:05 potentially being in 4:40 shape. However you may need to work on your top end speed. I was in worse mile shape earlier this year (TT'ed 4:56 and probably on an inaccurate course so may have beeb like 5 flat) and ran 2:02 high. Do you do any top end speed stuff? Like pure max velocity stuff with full recovery (e.g. 3 min-5min for 30-100m max running?) I am a big fan of it after I went from 2:05 with much more aerobic conditioning and mileage (40 miles per week 16 low 5k) to a program with half the mileage, way less aerobic reps and way less aerobic fitness (20 -25 miles and 19 minute 5k) and my 800 improved i think just from increased speed reserve alone! not an expert, but just thought I would share my 2 cents.

When i ran 2:05 last year it was in a race not a TT and we split like 59 through the quarter. Not the best way to do it if that is your goal. Try to roll through low 60s (60, 61, maybe 62 but you are approaching even splits then) and then mentally try to push the 3rd 200 and hang on to your form for the last 2. I split 61 61 in May but the effort level felt like very smooth first 400 and then summoning a bunch of will power the 3rd 2 and then surviving. good luck (although it may be over by now lol)

Update:

I ran a 2:10.3. Meh.

63.5 / 66.8. Went out fairly hard, but I don't think I got 100% out of myself. I still think in a race I could go 2:07-08.

I'll see if I can break 4:40 for the mile in 4 days.

booschexnayderchela wrote:

You can probably run 2:05 potentially being in 4:40 shape. However you may need to work on your top end speed. I was in worse mile shape earlier this year (TT'ed 4:56 and probably on an inaccurate course so may have beeb like 5 flat) and ran 2:02 high. Do you do any top end speed stuff? Like pure max velocity stuff with full recovery (e.g. 3 min-5min for 30-100m max running?) I am a big fan of it after I went from 2:05 with much more aerobic conditioning and mileage (40 miles per week 16 low 5k) to a program with half the mileage, way less aerobic reps and way less aerobic fitness (20 -25 miles and 19 minute 5k) and my 800 improved i think just from increased speed reserve alone! not an expert, but just thought I would share my 2 cents.

Thanks for the advice. I probably don't do enough top-end speed stuff, I will have to implement more of it. Earlier in the year all I did were 5-6 short hill sprints, or 5x30m fly once every 2 weeks or so. In the last 2 months i've probably increased that to once a week, and also alternated in some all out 60m reps and some 100s and 150s at 400 pace. I do agree that I need to make this a bigger part of my training.

congrats on the PR. that is not an easy thing to do in a solo time trial (if that's what you did)

you have more in you and will continue to get better

you are doing well to hit flying 30s once per week, in fact, every two weeks maybe better. but at every 2 weeks, maybe go up to 6-8 reps. Within a two week cycle, you should try to hit a work out for max velocity (flying 30s) 400 (100s, 150s, 200s), 800 (200-500 reps), 1600 (300-600 reps) and 3k/5k (400-800 reps) you could even replace the 3k/5k with a threshold workout.