Sub 4:45 training log

2/22 - 2/28 37 miles

2/22 M - AM 3.01/24:56 [@8:17]

2/23 T -
PM .47, 18:54/2.6 [@7:16]

2/24 W -
PM .47, 32:12/4.18 [@7:44], lift

2/25 T -
PM .47, 29:16/3.76 fartlek (1:30 on 2 off) [@7:46]

2/26 F -AM 47:38/5.88 [@8:06]
PM 1.9 15:29 [@8:09], .47, lift

2/27 S - AM 3.01/23:29 [@7:48]
PM 4.4, 4x400 road (68-71-71-66)

2/28 S - AM 3.52/27:47 [@7:54]
PM 2.55/19:01 [@7:27]

_______________

Pretty good rebuilding week, Thursday I did 19 min fartlek which was a moderate effort. Saturday was a tuneup workout with 4x400, just a workout to get the legs moving fast again. I have my first track race in over a year Tuesday if the snow melts in time and I'm really excited. I'll be running the 1600 and 4x4, it's time to compete!

I'm back on this thread with another update of my own: I had my first week of track practices this week.

Monday 2/22: 4.5 easy @8:06 pace
Tuesday 2/23: 30 minutes moderate: 4.2 miles @ 7:20 pace
Wednesday 2/24: hill workout w/ 7x .5 mile hill loop with recovery on the downhill. Hard effort. 6ish total at 7:21 pace
Thursday 2/25: 5 easy @ 7:38 pace
Friday 2/26: 3, 2, 1 fartlek workout on roads. 3x(3 mins @ 5k pace ~5:45, 2 mins @ 2mi pace ~5:30, 1 min @ mi pace ~4:50). Ended up being 8 total with an average of 7:10. Very hard effort but super pleased with how it went
Saturday 2/27: 7 easy w/ light strides after, 7:44 pace
Sunday: off

Nice work on the fartlek friday. Looks like another solid week for you.

You should post your mileage at the top so we can see what you're doing per week too. Otherwise, looks great, when's your first meet?

Meet got canceled today -_-

3/01 - 3/07 51 miles

3/01 M - AM
PM 3.88, 3x in and out miles [@6:37-@6:33-@6:29], lift

3/02 T - AM 3.68/30:00
PM 3.95, 3-2-1 cutdown loops workout, 3 loops/1.5 [@8:20], 2 loops/1.00 [@6:20], 1 loop/800m [@5:32]

3/03 W - AM 3.71/30:09 [@8:08]
PM 2.32, 800-400-800-400 (2:43-75-2:40-74). Snow for 50 meters on the track, had to swing into lane three for a semi icy surface.

3/04 T - AM 4.12/34:05 [@8:15]
PM .49 wu, 4.19/31:52 [@7:51]

3/05 F - AM 3.85/30:29 [@7:55]
PM 2.46, 3x200 (27.5-32-31) Was told to go slower

3/06 S - AM 3.85/30:25 [@7:54]
PM 3.02/22:05 [@7:19]

3/07 S - AM 3.95/30:09 [@7:38]
PM 5.8/44:22 [@7:39]

____________

Happy to finally string together some completely healthy weeks. My meet got canceled Monday so I just trained through this week. Felt pretty good every day. The track workout on Wednesday felt really relaxed even though I had to run in lane 3 for half of it, and even lane three had ice on it. Just a decent week of training but nothing too special. Race week coming up, looks to be windy but good weather. I'm excited to show what I've been working towards!

My weekly mileage has been between 30 and 35 for the last few weeks. I have my first race this Thursday, and I'm racing the 1000. Obviously not a typical event, but we run it indoors and since our indoor season got moved outdoors, I'm now running the 1000 on a 400m track which is bizarre but not a big deal either.

Last week I did 33ish miles, a little lower because we had a team time trial.

Monday 3/1: 6 total with a hill workout, 8x a half-mile hill loop going hard on the uphill and recovering on the downhill. Kept it controlled, saving a bit for the TT later this week.
Tuesday 3/2: 5 recovery, 7:20 pace, got a little fast at the end because on of my teammates thought it was a good idea to go 14 flat for the last 2 miles on a recovery day
Wednesday 3/3: 4@ 7:32, pre-meet with 5 30-sec pickups at mile pace
Thursday 3/4: Mile TT- very cold and windy, 20ºF w/ 13 mph wind. Time was 5:18 which is crazy disappointing but no one on our team broke 4:50, including our two 4:30 guys, who were actually slower than their 2 mile pace. Finished 5th on my team which was expected, and the guy who was closest to his pr was only 9 seconds slower so I think we can blame this one on the conditions
Friday 3/5: 5.5 @ 7:37. Wasn't really sore or fatigued from the TT
Saturday 3/6: 7 @ 7:11 with 6 75m strides. Ran this with the rest of our top 6 guys and we felt really good, clicked off a bunch of 7 flat miles after taking the first one easy. Strides progressed from mile pace to 95% and the last 2 felt great, definitely feeling my speed come back.

I also might be on our 4x4 team this year which should be interesting considering my unofficial 400 pr is 62 from a time trial in the winter of my first indoor track season 3 years ago. I ran a 26 second 200m this summer for fun with my friends so I think 55 is definitely in my range when I'm in racing shape in a couple weeks.

Time trials suck but good on you for gutting it out. I think my best time trial mile was like 5:25 and a week later I did 6x800 in 2:45 so if you know you’re fit don’t dwell much on it

Good luck on your first 1000m and if you can hop in a 4x4 that meet do it, you get that speed down to 53-54 this year and it’ll help a lot! Good luck

Another week in the books, 32 total miles

Monday 3/8: Ladder Workout. 200, 400, 600, 800, 800, 600, 400, 200. Splits were 33, 73, 1:59, 2:43, 2:46, 2:02, 75, 30. 6.5 miles total including warmup and cooldown
Tuesday 3/9: 5 miles recovery, 7:52 pace
Wednesday 3/10: 4 miles pre-meet with a couple strides
Thursday 3/11: raced the 1k, ran 2:59.8. Full reflection below (total mileage was between 4 and 5 I think)
Friday 3/12: 6 @ 7:29. We totally thought Saturday would be a long run and didn't really go at recovery pace and probably paid for it on Saturday's workout
Saturday 3/13: 4 split 900s, 600 @ mile pace, 100m jog (which ends up being less than a minute of rest), 300 @ 1k pace. We do this workout maybe once or twice per season and its absolutely brutal. 600 splits were 1:55, 1:52, 1:59, 2:02. 300 splits were 56, 54, 57, 56. Most of our top guys were slow across the board, me included. Either way, I'm not too upset with this workout and it was some good solid work.

Meet recap:
Thursday was the warmest day of the year so far, close to 70, but not warm enough to slow us down I'd say. We had a dual meet against the weakest team in the conference so there wasn't much competition in the distance events, and we almost got a distance sweep. In the 1000, I finished second, only losing to our top mid-d guy who ran 2:47. My pr from last winter was 2:58 so I can't be too upset with being just off it on the first meet of the season while racing basically alone. The next fastest guy ran 3:05 so I was truly alone for the entire race. My 200 splits were 33, 37, 38, 37, 34 . We ended up scratching our good 4x4 team and the top 5 distance boys had a 1 mile tempo after our races so I did a 6:30 mile afterwards which felt relatively relaxed. The 4x4 was pretty comical, our team ran 4:01 lmao but we already had the meet win so it didn't really matter.

Hopefully your race went well!

3/08 - 3/14 41 miles

3/08 M - AM 3.8/30:10 [@7:56]
PM .49, 4.08/29:10 [@7:09], lift

3/09 T - AM 3.02/24:23 [@8:04] tight calves and plantar
PM 1.76, turnover drills

3/10 W -
PM 2.25

3/11 T - AM 2.00/16:16, 2 strides
PM 5.5, 1600 5:23, 3rd, 800 2:27, 6th. Bad races.

3/12 F - AM 1.38/11:03
PM .49, 33:16/4.7 [@7:05]

3/13 S - AM 3.02/23:05
PM 5, 6x400 @72.8 (70-76-72-76-69-73) windy. I led the 1st, 3rd, 5th, and 6th ones, teammate was a little off pace.

3/14 S - AM
PM 3.03/23:10 [@7:39]

__________
Bombed my first meet, oh well. Splits were 71.3, 84.8, 90.4, 76.5, 800 was a little less than 30 min later and I was tired despite running slow earlier, so that ended crappily, a few pages on this log you'll find my solo 2:24 800 in hail and 13 mph wind. Pretty bad results but I have a history of opening up with bad first races, last year I opened up with a bad race, and two days later I won my second one. I need to get my mind back into being competitive again but I can always do that after a few. I'll just stick to the plan and try to get back into racing mode like last year.

Okay race today, 5:05.5. PR by .2 seconds. Moved up when a gap appeared at 500. But drifted towards the end of lap 2 into lap three. Splits were 68.2,77,82.4,74.7 with a 35 last 200, lot of acceleration last 100 .

Next race I need to stay in contact on lap 3 and not let myself drift, otherwise, I slow down a lot.

I should probably try making a drive from 600 out, It would probably keep me in the race better and I would have to stay in contact to make my move.

Another good week for me, congrats on your pr in the mile as well.
30 total miles
Monday 3/15: 5 easy @7:46 with 4x200 in the middle at mile pace (in and out on a track, so 200 recovery)
Tuesday 3/16: pre-meet, 4 easy @7:30 with 3 strides
Wednesday 3/17: 5 total, mile in 5:05.1, 4x4 split in 57.6. Full reflection below
Thursday 3/18: 4.5 recovery @8:12
Friday 3/19: 5 easy @7:30 with 6 75m strides getting progressively faster
Saturday 3/20: 6 total. Warmup, 5 mins @ brisk pace (6:30ish), 5x400 at 2 mile pace with 30 sec recovery, 4x300 at mile pace with 60 sec recovery, 3x200 fast with 90 sec recovery. This was really hard because of the short rests but my partner and I did well. Goal times where 1:20 for the 400s, 56 for the 300s, and 32 for the 200s and we went 78, 79, 79, 79, 81, 57, 55, 55, 55, 30, 31, 29. Super satisfied with that.

For Wednesday's race, we were racing our rival town in a dual meet and I was our "2" in the mile. My coach and I kinda already knew we would take first and they would take 2nd so we planned for me to try to sit on whoever was in 3rd and pass with 200 to go to grab 3rd and score. I was pretty much perfect tactically, and he looked pretty bad going into the 3rd lap and I passed with about 500m to go and closed hard to take 3rd. Splits were 75, 78, 80, 72 but I executed the race plan well and scored so I can't be too upset. Obviously it sucks to miss my pr by 5ish seconds but I raced for place not time and got it done. I also got thrown in the 4x4 last minute and didn't even get a chance to warm up but I split a 57.6 which I'm pretty happy with.

I feel like I haven't gotten a chance to be in a fast race yet so as soon as I get a decent race with lots of good competition I'll be able to throw down some decent times. I'm also in the 4x4 for the rest of the season which should be good for my 800s later this spring.

Great stuff, guys. Really enjoying this real-world account of your seasons.

3/15 - 3/21 45 miles

3/15 M - AM 3.14/24:40
PM .49, 22:48/3.11 [@7:20], 5 steady @ sub 6, 2x100 top speed after.

3/16 T -
PM .49, 1.76/14:37 [@8:18], 4x100 strides.

3/17 W - AM 2.00/16:22 [@8:11]
PM 3.25 1600 in 5:05.5 for 5th, splits (68.2,77,82.4,74.7) last 200 in 35. Okay race, moved up when a gap appeared at 500. But drifted towards the end of lap 2 into lap three.

3/18 T - AM 3.26
PM 5.03/38:12 [@7:36]

3/19 F -AM 3.02/25:07 [@8:19]
PM .49, 4.3/32:57 [@7:40]

3/20 S - AM 3.02 lift
PM 5.37, 4x400 with 1:45 rest between reps (67.9-67.5-68-68)

3/21 S -
PM 4.32/31:47 [@7:21]

___________

Not a bad week by any means. Got in some decent work and broke my old PR by .2. But I wish I hadn't lulled off in the third lap. Got my last race of this weird season Tuesday and I'm looking drop a big PR in it. I'm racing the 1600 and then 800, with a sprint final in between, so that 800 is going to be a tough one haha.

hrpowers-Nice race, a few seconds off your PR ain't a bad result and once you get racing some more that 80 sec third lap will get more even with everything else. Nice 4x4 result too, one of my friends as a soph started with a 56-57 and finished his season with a 52 relay split, so expect big improvements if you keep doing the 4x4!

lease-Thanks a lot, pretty nice to have someone reading haha

4:57.5

Finally, I knew I could do it last year when I ran 5:05 on a flat track but knowing I went under 5 still makes me happy. Season is over now after 3 races but at least I got some improvements under my belt, I wish I had more races to get under 4:50 but I’m happy I got a chance to race.

Excited to take a little time off and get back to training again

Great job! You've got much bigger things ahead of you in the spring. Do you know your splits?

72-74-77-72

Went out pretty slow and I felt very in control, but I lost contact at 600 and they ran 73 that lap, if I had stayed in contact I could’ve been in it to win it. I have to work on my strength for that third lap, overall my best paced 1600 ever though

I might actually run a 200 or 400 as our last practice Thursday, and see what I can do

So a few updates

I ran 25.1 solo at practice for the 200, this spring I'm totally getting in a race and using blocks to try and run like 24.5

Also last-minute decision, I entered in an open meet tomorrow in the Mile, going for one more crack at the mile, I'm fit and I've been resting so I can do very well. Finally got sub 5 out of the way so now it's time to focus on getting faster.

Nice pr! I also had a big pr this week in the 1k.

Another week on the lower side for mileage; 30 total.

Monday 3/22: 4.7 total at 7:40 including 8x100 strides getting progressively faster
Tuesday 3/23: 4.2 pre-meet at 7:37, no strides
Wednesday 3/24: 2:51.7 1k, 58.3 4x4 split, 4 total miles I think? Not really sure tbh. Also lifted that night
Thursday 3/25: 5.66 recovery at 7:45
Friday 3/26: 6 moderate at 7:25 with 8 barefoot strides
Saturday 3/27: 8x300 workout with the first 200 of each rep at mile pace and shifting gears to go fast for the last 100. Goal times were 51 (36, 15) and I hit the times pretty well. Splits were 49, 52, 51, 50, 49, 49, 49, 48. Last one was 34 mid, 13 mid for the 200 and 100. Including cooldown and warmup total mileage was about 6.5

Super happy with 2:51.7, it's a 7 second pr in the 1000. There were 2 guys who ran 2:45 and I was with them almost through 600 but I slowly let them go from there which was probably the right decision. My splits were 31, 35, 35, 36, 34 which means I also pr-ed in the 800 as well. Still haven't had a race where I was with anyone for the last 400 and I'm definitely itching to get some good competition in the last 200 of a race. I didn't have much time to recover for the 4x4, maybe 20 minutes, and I definitely felt the difference between this week's split and last week (where I ran the mile and had an extra 15 minutes to recover). We were also way ahead in the 4x4 so last week I was chasing a 54 kid and split 57.6 but this week I had at least a 50m lead for the anchor leg and I split 58.3.

It looks like I'm in the 1000 next Thursday again I'm going to try to go under 2:50 and then I'm in the mile the week after that and I'll try for between 4:50 and 4:55.

Great stuff my guy, nice 1k pr, you’ll totally be under 2:50 next time