Sub 4:45 training log

3/29 - 4/04  55.5 miles

3/29 M - 3.02/24:24 [@8:05]

PM .49, 5.8/47:23 [@8:10], windy

3/30 T - AM 3.02/24:12 [@8:01]

PM 6, 8x400 @ 75.2, 13mph winds (73-75-74-75-77-77-76-75)

3/31 W - AM 3.85/30:22 [@7:53]

4/01 T - AM 3.02/24:39 [@8:10]

PM .49, 6.75/49:42 [@7:22] steady portion at 1.58/9:00 [@5:48]

4/02 F - 3.02/24:22 [@8:04]

PM .49, 4.4/38:05 [@8:39]

4/03 S -

PM 10.16/1:17:33 [@7:38]

4/04 S - AM 4.34/35:21 [@8:09]

_______

Good week, built my mileage back up and returned to basics in terms of training. The 400s on Tuesday were pretty good, I did a wind calc and it says the 75.2 in 13mph wind is worth 70.8 or so.

Wednesday I walked for 12.5 miles after that run and I was trashed for Thursday so the 5:48 pace was surprising. Also I finally got a long run in Saturday, felt good to run long again.

All in all good week, Happy Easter!

Happy Easter to you too!

Solid 33 mile week for me.

Monday 3/29: 5 total, w/ 8x200 at mile pace and 200 recovery at a brisker pace (7:30). Totally bombed this workout, must have been tired from the previous workout on Saturday. Could barely get under 40 seconds for the 200s and was probably recovering closer to 8:30 pace. In hindsight, I was just super flat that day.

Tuesday 3/30: 5 easy at 7:51

Wednesday 3/31: 4 pre-meet (7:48) with a couple strides

Thursday 4/1: somewhat disappointing meet, 2:52.9 1k and 56.9 4x4 split

Friday 4/2: 6 easy at 7:30

Saturday 4/2: 7 moderate with strides. Kinda turned into a progression, went 7:30, 7:30, 7:22, 7:04, 6:48, 6:14, 6:10. Definitely went lactic for the last 3/4 mile which isn't ideal but I didn't bonk either.

For Thursday's race, we planned on chasing times in our dual meet with the other town so we stacked the 1000 and the mile and neither town put anyone fast in the 2 mile. Ironically, the weather was absolute crap, cold and rainy with hail at some points and a fair amount of wind too. I knew they had a guy who's 1k pr was about a second slower than mine but his 400 pr was a little faster so I wanted to try to run the kick out of him and push from 400 to go on the 4th 200 of the race. I didn't quite have it and he outkicked me on the last 100, which sucks but it's really hard to hold someone off who is slingshotting off the last turn. I think I could have beat him if the race was 900 meters but I wasn't able to really switch gears at the end which is frustrating. All in all, I was about a second off my pr (and the only difference from this race and that one was my slower kick) so I can't be too upset. This was the first meet this season that was back to normal with both boys and girls racing on the same day (we've been doing separate meets for covid reasons this spring). I finally had a decent recovery because there was 2 of every event so I felt a little more rested going into the 4x4 and was able to split 56.9.

It looks like I have 1 more dual meet where I'll try to break 5 in the mile next Wednesday, then an invitational next Saturday where I run the 1k, and then another invite the week after but I don't know what I'll run in that yet. 400 splits are improving- looks like the lifting I'm doing after meets is starting to pay off.

4/05 - 4/11 50 miles

4/05 M - AM 3.02/25:11 [@8:20]

PM .73, 4.06/28:02 [@6:54]

4/06 T - AM 3.07/27:35 [@8:59], sheesh

PM .86, 3.42/24:59 [@7:18], 10x trail hill, perpetual motion, 1.02 cd.

4/07 W - AM 3.02/25:11 [@8:20]

PM .73, 5.8/43:52 [@7:34]

4/08 T - AM 3.07/26:42 [@8:42]

PM .79, 31:09/3.85 [@8:05], 5xhill circuits, .49 cd, sore hamstring went away post WU.

4/09 F -AM 2.00/17:50 [@8:55] sore hamstring

PM .73, 4.20/30:05 [@7:10], last 5 steady [@5:45], .8 jog. Hamstring felt better.

4/10 S - AM 2.45/19:34 [@7:59], 6x150 accelerators, hamstring not bad, tight it band after 150s.

PM 5.08/39:31 [@7:47]

4/11 S - off

_____________

I feel pretty beat up today. My hip flexors got sore early in the week and It's been affecting my hamstring and IT band, but I'm taking off and stretching today. Saturday was really tough because I was moving bricks and landscaping in between both runs for hours, so that made my lower back and IT band sorer. But overall I'm happy with this week of training, a good solid week intensity wise, big training week coming up next week.

A bit lighter on the mileage this week because I raced twice. 29 miles

Monday 4/5: 5 total with 8x200 @ mile pace (averaged 36ish) and 200 jog recovery. Was so much better than last week.

Tuesday 4/6: 4 pre-meet @7:30 w/ strides

Wednesday 4/7: mile and 4x4, felt pretty flat, 5:04 and 58.1. Almost 5 total miles on the day

Thursday 4/8: 5 recovery @ 8:00

Friday 4/9: very light pre-meet, 30 minutes @ 8:20 w/ 4 strides

Saturday 4/10: 1000m race, 2:51.46 for a pr by a fraction of a second. Longer cooldown w/ a 1 mile tempo @ 6:00

Honestly just felt like crap on Wednesday. Don't really have an excuse except maybe I went too fast on Tuesday and wasn't recovered from Monday's workout and last Saturday's long run but I don't know if it was that. Splits were 73, 76, 80, 75 so I didn't completely blow up and I came back and split a not terrible 4x4 split (I got the baton basically even w/ the other team and pulled away a lot I think the other guy ran a 63 or something lol). I think I did well to recover later in the week to try to salvage it with a better second race. Saturday was the first invitation I've raced at in over a year and I'm pretty happy with how it went. My splits for that were 31.5, 35.5, 35, 36, 33.46, and I really focused on holding back/conserving energy at the beginning and it worked pretty well as I've never closed a race in 33 like that. Also pretty happy that I got in a short tempo after the race instead of just trashing my body more in a 4x4 like I do in dual meets. I have 1 more invite next Saturday, then a week of school vacation where I'll probably just bike every day, then the spring season officially starts, which goes to late June/early July if I race all the way to the state meet.

4/12 - 4/18 20 miles

4/12 M -

PM 3.02/23:47 [@7:53]

4/13 T - AM 2/17:11 [@8:36] felt twinge in achilles

PM 2.5, Achilles still tender, heel drops don’t hurt though.

4/14 W - AM

PM .49, 3.19/30:43 [@9:38], achilles sore but getting better

4/15 T - Off, Achilles feels less sore today

4/16 F -

PM .49, 2.41/20:37 [@8:33]

4/17 S - AM .79, 4.82/36:28 [@7:34], did strides and ran on the road, felt better, still little sore.

4/18 S - off

_______________

Got a twinge in my Achilles Tuesday and I was pretty cautious, just running on the turf and taking off until today. I've been getting pt on it so that helps, just need to stretch it since it's tight. Going to take tomorrow off and then get one good week of training before my first race. Also nice 1k on Saturday, good work especially with that kick!

I also had a lower mileage week, for a couple of reasons, but notably because I've been nursing a big-ish blister on the inside of my left foot from all of the left turns between track work and races. It's definitely healing already and I'll be fine after my week of active recovery next week. We also got snow on Friday which didn't really mess up my training but it wasn't ideal either.

20ish miles total for me too.

Monday 4/12: 5 total w/ a speed workout of 1x600 (1:51), 2x300 (56, 54), 3x200 (35, 34, 29). Felt smooth

Tuesday 4/13: 11 miles on the bike, outdoors, so with some hills and stuff

Wednesday 4/14: 5 moderate @7:20 with 8x100 strides

Thursday 4/15: 4.5 total with 6x150 at 1k pace. 23, 26, 25, 25, 24, 24. This was basically just glorified strides to get comfortable/locked in at race pace

Friday 4/16: 35 minutes on an indoor bike

Saturday 4/17: 1k race and 4x4. 2:50.95 and 57.7 split

This was a weird week for a couple reasons. Because of weird MIAA rules, we couldn't have official practices because we were in between the "fall II" season (which ended last week) and the spring season (which starts next week), but we were allowed 3 spring pre-season "meetings" with the coaches so we had practice Monday Wednesday Thursday. I chose to bike on Tuesday because we didn't have practice and I wanted to rest the blister, and I intended to run on Friday but the weather said otherwise and we got snow!? so I used the indoor bike instead. Today's (Saturday's) meet was also pretty crappy weather, still cold and wet but no snow and not particularly windy. I think a lot of people scratched because of the weather though because it was much smaller than the meet a week ago. I went into the 1000 with the same plan as last week but tried to push a little more in the middle of the race while still staying relaxed and kicking hard and I think I just barely held on and didn't blow up (but it was close). I split 32.5, 32.5 36, 34 high, 34, for 2:50.95. Hoping to go under 2:50, but the .5 second pr is acceptable. Didn't really have anyone to work in my heat with except some guy who I dropped off of after he went out in 65 but he ran 2:49 and died so I came close to catching him at the end (everyone else was much slower). Woudn't have been worth trying to stay with him I think because he went through 600 in 1:38 and closed in 71 (ouch) and I probably would have died even more than he did. The 4x4 was kind of a joke, every team scratched except our distance 4x4 and some team's joke 4x4, so all of our splits were slow but we came away with a win by a lot so I guess we'll take that.

My outdoor "indoor" season is now over, and I think today's races sum it up pretty well: prs but not quite what I'm looking for, and wins against pretty poor competition. I have a week of school vacation so I'm going to use it as a down week and do some biking and easy runs and just hold my fitness and not do anything crazy. Also, I decided on a college and I'm running on their club team which is pretty good as far as club running teams go so that's exciting/relieving.

4/19- 4/25

Down week, 15 miles running, 48 miles biking

4/19: 26.2 miles on the bike, 14.1 mph, happy marathon monday

4/20: 10 miles on the bike, 14.5 mph. Got my 1st vaccine right before this, but didn't feel any side effects tbh

4/21: 4 @7:50, took it easy, heart rate high presumably from the vaccine but overall felt good

4/22: 6 @7:45, easy run again

4/23: 12 miles on the bike (AM), 13.8 mph, very windy. 90 minute soccer practice (PM)

4/24: 5 @ 7:50, did 5x120 strides to break in new spikes beforehand. Felt great for the strides but not great for the run

4/25: no run but played a soccer game. Other team was trash we won 11-0 so not a hard effort at all :/

Overall this was a pretty productive down week, I think I got some solid aerobic work on the bike and feel rested for the spring season. On the other hand, I'm playing for a town soccer team this spring and I forgot how much soccer takes out of me. One hamstring was really tight after Friday's practice, although it was fine when I ripped some strides Saturday. Probably won't show up to many soccer practices/games because I want to prioritize track significantly. It's also possible we'll win every game by a lot because our team is our high school varsity team playing in a spring league where a lot of the teams are made up of kids who got cut/ stopped playing competitively in high school, so maybe I'll be fine to go out there. I'm going to play it by ear for now but Sundays are usually my rest day and if playing a soccer game on them starts to mess me up I'll have to stop.

4/19 - 4/25 30 miles

4/19 M - AM 2.00/17:17

PM 1.73, 2x5x200 w/ 30 sec rest (31.5,31.7,32.7,32.7,32.8] 5 min [32.5,35.5,32.5,31.5] no spikes 1 cd, core, lift.

4/20 T -

PM .77, 5.22/40:30 [@7:46], core. Achilles sore, sock had a hole in the Achilles and the shoe might have irritated it.

4/21 W -

PM .73, 3x(3x300) 2 min recovery between reps, (53-48.5-53) 4 min(48.7-45.5-51) 4 min (46-46-44.5), 48.4 avg. Felt really relaxed and easy. Switched leads with teammates which explains the erratic pacing, Achilles never flared up.

4/22 T - AM shoveled for an hour

PM .73, 3.66/28:12 [@7:46]

4/23 F -

PM 4.86 [@7:53]

4/24 S - AM 2.14/15:42, 5 steady at the end at [@5:53], then 4x150.

4/25 S -

PM 2.45/19:42 [@8:02], 4x150 (25.5-26.7-25.8-26.7), .49 cd.

__________

Good week to get back into it. Got thrust back into 800 pace workouts on Monday after a light week due to being banged up. Hardest workout I've done since winter 2020, finally back to mid-distance workouts. Towards the end, I had a little trouble, with the 35-second rep being a solo one without any teammates because they went early.

Wednesday's workout was great because I felt in control the whole time, let other teammates lead but led a few and it was a good confidence booster. I think I can run pretty fast now, I'll put that to the test when I race tomorrow for the first time in a month, wish me luck!

and hrpowers nice down week, good luck getting back into everything in the coming weeks for spring track!

Went home devastated

5:10 and 57.59

16 mph winds made it suck a lot. Season openers are always rough for me and I improve a lot come second meet, but with the wind I might've been closer to 5:00 so that's a good sign. Kicked really hard and took down two kids in the last 100m.

Splits were 73-78-85-74, 3rd lap I was alone with the wind and got smacked hard.

400 leg I received the baton bad on my part and was solo for it, probably could've gone sub 57 if It was cleaner, first time running the 400 though.

Meh meet but it's time to get back to work.

Just to get an idea, I used the runworks.com calculator on the second 800m of my race where I wasn't drafting, 2:39, says it's around 2:28 no wind and would bring my 1600 to a "4:59" Ran 5:10 at the end of the day though, okay effort but back to work

I am kind of hopping in without previous context, but that 5 miler in control shows me you have improved quite a bit since I last checked in.

That 5:10 will be improved upon greatly soon.

I have a good feeling about it.

Good job man, keep it up.

Holy crap thanks so much Cole, it’s a far cry from my 4:57 but it’s an okay season opener

Thanks a lot man, your logs were a big inspiration to me!

4/26 - 5/2 35 miles

4/26 M - AM 1.54/12:55, 2 strides

PM 4 miles, 1600m 5:10, bad, 4x400 split 57.59, bad receiving handoff, 16 mph winds

4/27 T - AM 3.02/24:47 [@8:12]

PM .73, 3.7/26:42 [@7:13] (15 easy, 5 steady [@], 3 easy, 1 upbeat [@5:20], cd) core

4/28 W - AM 2.00/16:54 [@8:27], soooore

PM .78, 1.47/12:42 [@8:38], out of breath and sore, bad sign. 2x(3x30 sec-30 sec-30 sec),+1x30-30-30 off 1 min recovery .49. Probably around 35 sec efforts on the hard

4/29 T - Much needed day off

4/30 F -AM 18:07/2.06 [@8:48]

PM .78, 3.79/30:22 [@8:01]

5/01 S - AM .73, 19:45/2.84 [@6:58], First 10 easy, second half 1 min steady 1 min easy, + 4 min cd. Core

Landscaped

5/02 S - AM .73 wu, 2.95/25:14, 4x150

__________

Monday's races were meh, then on Tuesday and Wednesday, I was sort of going over the edge in terms of fatigue. Noticed it when I had to stop on the 2 min hard at the end of Tuesday's run. Then Wednesday's workout was similar to last week's workout Monday but even the pre workout jog at 8:30 pace left me out of breath. This time I was getting dropped hard and cut the third set short. Felt pretty low that day after three crappy days.

Noticed I felt tired and cranky and was getting diarrhea, the last thing is actually a big personal indicator that I'm over training. So I pulled back and took a day off, felt a lot better and fresher. Strides felt easy and fast for the first time since the Achilles issue. Looks like I'm coming around. 800 and 4x4 on deck tmmrw.

4/26- 5/1. 37 miles

First week of outdoor, no races, lots of hard work.

Monday 4/26: 7 miles @7:08 (pace was even faster bc we ran through the woods and had 2 8 minute miles in the middle, and all of the miles on roads were 6:52 or faster). This was one of those runs where you start with 15 guys and end with 6 and its push the pace or be dropped and I did everything I could to stick on which was stupid on my part. Somehow I didn't blow up in the workout the day after though so I guess I just got lucky

Tuesday 4/27: 6 total w/ 10x400 @80-82 and 1 minute recovery

Wednesday 4/28: 4.25 @7:30

Thursday 4/29: 6@ 7:12 and 8 strides

Friday 4/30: 5ish total with a failed 4x1k, 4x200 workout. More on that below

Saturday 5/1: 8 recovery at 8:11 on soft surfaces/trails

Friday was crazy windy where I live and this was 100% the worst workout conditions I've ever witnessed in my life. Basically everyone except our top guy modified it in some way and we threw times out the window because of the 40 mph gusts. I was supposed to do 4x1k at 3:20 with 200m recovery, then 4x200 at 30-32 with 200m recovery. I ended up running 2x1k, 2x600, 4x200 at 3:26, 3:44 (I promise the wind was really really bad on this rep), 2:08, 2:08, 31, 28 (huge tailwind on the home straight, I think I might have run an 12 second 100), 32, 30. I honestly think I did a decent job keeping everything relaxed on the reps because the 200s were fine but the back straight at my track was horrible in terms of wind so it screwed us over. This was also the first workout I've ever seen where people were straight up walking the reps

Great work, sometimes you need someone else to remind you that if it’s a windy or crappy day, the effort matters more than the pace

Good stuff!

My credentials are limited, I ran college track with PRs of 8:25 for 3k, and 3:52 for 1500 for 8k. I now coach high school runners with some success.

I reccomend you stop doubling. There is very little to gain from a 2 mile jog in the morning and 4 mile run in the afternoon, when you could be gaining much more from one run of 6 miles. You could simply give your body more time to recover and your mind more time to relax and feel better. I do not reccomend doubling for most runners under 60 mpw. It depeds, but your mileage is fairly low and you would benefit more from making your average run longer. You also seem to be lacking a regular long run in the 75-90 minute range. That would be a huge help to you.

I agree that you shouldn’t be doubling at your mileage. A long easy run would be a nice addition for weeks when your racing lets you fit it in. And, if you can do some longer intervals at 5:50-6:30 pace, that will help your endurance develop over time which you will need to get that 4:45. Finally, your pacing of your mile races has not been good. You should try to even split your laps, the first and fourth can be a second or two faster than the middle laps.

I don’t write my workout plans, I also am in competitive racing season so I had to drop the long run with dual meets and invitationals

20 mpw vs 40 mpw obviously 40 is better, if I have to run about 3-4 miles in the morning to achieve 40 then I’ll do that.

Also just feels better to have the legs shaken out for an afternoon workout too

If you’d like to see me running long runs and up to an hour in singles every day scroll back a few pages, I have months of base work, I’ll be okay running 30-40 the next few weeks

cramister wrote:

72-74-77-72

4:57.5

From a month ago. I’m still getting better at pacing, but usually it takes me a few races to get competitive and keep pushing the third lap, I’ll keep it in mind