800m/1500m training log thread

Purple dog wrote:

Your log caught my attention. What are your PRs?

Honestly I think you are doing intervals which are way to short and with too much recovery. 3 min rest for 300 m interval is way too much. 10 x 300 in 40 sec off 45 sec recovery is more appropriate speed endurance session for this time of year.

Miles are too low and time orientated. Nothing wrong with going out for a recovery run of 60 min instead of exact distances. Recovery runs on grass would ease the muscle soreness and too much gym work instead of double runs. 80 miles a week during winter spring is more appropriate for building up a good aerobic base upon which you can add speed specific sessions closer to track season.

I couldn't do 10 x300m in 40 seconds off 45sec recovery! How is an impossible session "more appropriate" for this time of year?

Maybe in 45sec with 40 sec recovery, but 40seconds is MOVING, that's about slightly faster than my 800 pace...no way am I doing ten of those with short recovery.

I'd love to be able to do that but that session would probably point to 1:43 800m/3:30 1500m shape...in December??? That's truly world class...not me, not yet...

I'm still getting used to running more miles...55-75 is a good amount for me at the moment. Last few weeks have been 77-53-71-71-76-55 (out of my 5 highest weeks in past 5 years, 4 have been in the past month and a half) and I'd rather have quality than 80mpw and have to sacrifice that. I'm just not ready for the 80s. The gym workouts are vital for me for preventing injury and maintaining form and always include at least 3 miles as I need to run there.

As for PRs? I ran 23/200m 52/400m 2:05/800m and 4:45/1600m in high school-didn't run in college-and am progressing well off of the training I've been doing, thanks for your advice but looking at a "5x300m in 42 with 3min rest" session and saying you should be doing "10x300m in 40 with 45sec rest" is not helpful.

The recovery runs have been on grass lately and are time based not mileage based-mileage for those runs is not important, recovery is.

I wouldn't take that comment seriously. 40 sec for 300 is about 1:46.7 pace. I've read about Lagat doing something like this in precomp (but I don't think he did 10 of them), and Coe did stuff like 20X200 in 27.5 with 30-45 sec. Now, unless you ARE Lagat or Coe.....

The guy doesn't know enough to write a proper troll post. If he said 2-3 min recovery at that pace it might be close to believable.

skimmed the thread, there don't seem to be any races...? confused as to why you would train this intensely and never race. if you just wanted to be in decent shape you could do much less.

are you planning on racing on the track anytime?

10 x 300 in 40 sec would be difficult for a 3:35 strength runner. Symmonds might be able to do this workout just pre-season.

I had a group of 1:47 - 1:50 runners do a workout in season that went 3 x 2 x 300m (38) 2 min rep rest and 4 min set rest

The top guy (1:47) went 38.2, 38.4 set rest, 39.2. 38.8.set rest 40.2 quit workout puking.

Well yes, it's gotta be a troll, and a fairly obvious one...10x300m at 40s with 45s recovery is 3000m at just slower than 1000m world record pace...I doubt many runners could do that session with that kind of recovery.

Much less me, in December during base training, alone, wearing trainers, in a sweatshirt, etc etc...plug all of those into ventolins calculator!

Looks fun. 1:47-1:50 is probably about the shape I am in-about ~1:50 now and hopefully on the faster end of that in a few months.

I live in Shenzhen, China. During the past 2.5 years I've lived here, I've seen maybe 5 other people running on the roads. Total. And no one in decent shape. Sometimes people at the gym will patter along at 10:00 miles for a few minutes. The running culture here is just utterly nonexistant. There are no track meets, few/no road races. Chinese people will go at basketball/pingpong/badminton/taichi/cycling/martial arts all day long but running just doesn't exist here.

It's not easy training alone without any goal race, but there isn't really much choice. I never thought finding races or a training partner who can run faster than 7min/miles would be difficult in a city of 15million!

Monday 12/23/13 am gym. some jump squats. glutes sore. pm 2.05 10:23 2.6 13:03 3.6 17:26 4.02 19:16 very hard, felt good though.

Tuesday 12/24/13 am 4 in 26:30+gym (reverse hypers)

Wednesday 12/25/13 pm tempo 1.1 7:10min 1.92 11:30 3.75 21:11 4.8 26:15 longer, more continuous effort. +gym pm 51' easy on grass quite slow.

Thursday 12/26/13 am to gym slow..tired. hamstrings sore, hip flexors, achilles a bit. lower back too. 5x30 stepups with 2 12.5kg dumbells. some squats with 50 kg bar pm 15' easy and 4x100m strides…legs kinda shot

Friday 12/27/13 pm 8x"600m" w/ 1 min rec in 2:00, 1:50, 1:50, 1:45, 1:45, 1:45, 1:44, 1:41. bit better.

Saturday 12/28/13 am climbing the mountain up to 16%...legs tired.

Sunday 12/29/13 am 12 hill sprints pm 8x"600m" w/ 1 min rec in 1:55, 1:50, 1:45, 1:44, 1:45, 1:45, 1:45

50

Couple good tempos near the start of the week, Monday last 1.4 in 6:12 (!) there were a few breaks though. Wednesday was a lot slower but steadier/continuous.

Bit of fatigue near the middle of the week so switched to some moderate interval work for the past few workouts. Just for a new/different stimulus. The reps are on the roads and somewhere between 600m and 650m.

Only 50 this week but high quality. Perhaps it's best to stick to the 50-60 range rather than the 70-75 range for a couple weeks to get my legs back under me.

And...diet...at 158lbs I'm fairly rotund for a middle distance guy.

Been a while!

Here's the last 2 months:

Monday 12/30/13 am 2 to gym pm 4 moderate

Tuesday 12/31/13 pm 5 total 2.8 in 15:22. right hamstring bit tight. pm 2 jogging

Wednesday 1/1/14 pm 2 to gym (glute activation stuff during day) pm ~3 total some hard

Thursday 1/2/14 pm 2 to gym (glute stuff) pm 3.5 some quite hard legs good

Friday 1/3/14 am 2 to gym quite fast legs good(glute stuff) pm 4.5 v hard legs good

Saturday 1/4/14 am 3 to gym (.5 on treadmill) legs OK pm ~3.5 pretty hard legs kinda tired

Sunday 1/5/14 am 3 to gym (.5 on treadmill legs bit tired but OK overall ~7miles walking+core during day pm 8min hard then 8x100m strides...felt pretty good!

42

Monday 1/6/14 am 3.5 to gym pm legs tired. 2 laps (1.1mi each) in 5:40, 5:02

Tuesday 1/7/14 am climbing the mtn to 16%, 2x30 BSS (20kg) pm 15' hard fartlek grass

Wednesday 1/8/14 am 5.5 total some on treadmill pm 30' easy on grass glutes sore

Thursday 1/9/14 am 4 pm 11' up, 12x100m strides

Friday 1/10/14 am 4 no gym pm HK to get shoes, lots of walking.

Saturday 1/11/14 am 5.5 in 32:48 (last 2.5 in 14) pm 4 hills 2:15, 2:13, 2:10, 2:06 (hips bit tight)

Sunday 1/12/14 am easy morning run 4.5 in 32ish pm 3mi moderately hard (untimed), 20x100m with short rests (~800/1500 pace)

55

Monday 1/13/14 am 5.5 easy total 40min (last 2.3 in 15:45) pm 2 kind hard (hamstring focus) incl 2:00 hill, 8x100m short rests.

Tuesday 1/14/14 am 5.5 easy 39min felt OK. pm 18" up, 8x100m strides

Wednesday 1/15/14 am 10.5 up nanshan mtn (11min up for 1.25mi with 1000+ ft gain, 12min down). ~7:15s for flat miles. core and 6mi walking during day pm 10min wu, 12x100m short rec. legs good somehow!

Thursday 1/16/14 am 4.5 in 32:24 (last 1.25 in 8) tired this morning! pm 12'' wu, 16x100m short rec. 60 sidewinders each side

Friday 1/17/14 am 5 in 34:30. really tired. (abs, sides of hips sore, calves, hamstrings a bit, quads tired) left leg bit wonky. pm 2.5 easy

Saturday 1/18/14 am 5.5 in 38:18 tired this morning (1hr snooze) pm 3.5 total (~2-2.5 v hard) then 6x100m strides.

Sunday 1/19/14 am 4.5 in 31. slept 10hrs pm 2.5 hard

61

Monday 1/20/14 am 6 in 40, felt OK. 6-7mi walk during day. pm .75up fast, 10x100m hill sprints, .75 down fast.

Tuesday 1/21/14 am 5.5 in 37:36 last 1.05 in 6:20. pm 2mi 4x10 burpees, 3x50/35/35s bounces

Wednesday 1/22/14 am 4.5 in 32:25...legs meh. glute stuff during afternoon pm 2 laps very hard. felt good. left food hurt a bit

Thursday 1/23/14 am 4.5 easy 31:15. legs bit better (SH still, left food hurt) pm 20min mostly grass 2 strides. no energy

Friday 1/24/14 am 4 last mile hard pm 4.5 3laps v hard

Saturday 1/25/14 am 2.5 slow, felt shitty pm 36' on grass felt bit better

Sunday 1/26/14 am 36' on grass pm 2 laps v hard

57

Monday 1/27/14 am 4.5 29:45 pm 3x4x200m hills (33/34/33/33; 32/31/31/31; 31/30/30/28) jog back rec, extra 1min between sets

Tuesday 1/28/14 am 5.5 in 39:12 last 5k in 20min pm ~14.5 on track in 1:54

Wednesday 1/29/14 am 2.5 road easy 20min pm 6mi on track 44:30

Thursday 1/30/14 am 3 easy 23:30 pm 1.5 wu 3x4x200m hills (34/33/32/31; 33/32/32/31; 32/31/30/29 jog back rec, extra 1min between sets (~24min total)

Friday 1/31/14 am 4 easy w/ drills ~29min pm 1.75 wu 11min (toes stuff), 100m lunges. 10x100m moderate rec. 100m lunges. .9 cd 5min

Saturday 2/1/14 am 5.5 easy 39:30 pm 4 quite quick at parts, felt good last mile ~4:40 (stretching during afternoon)

Sunday 2/2/14 am 3 easy...legs really tight, glutes sore pm 2x4x200m hills (32/32/32/31; 32/31/30/30)

71.5

Monday 2/3/14 am 5.5 40:30 easy, legs tight still pm 3 closed quite hard (last mile ~5:10). legs bit better. ~250 hip stuff during day (~12 sets of 20-25 leg lifts)

Tuesday 2/4/14 am 3mi 22min didn't sleep great pm 10x100m leg fires, 4x100m high knees, 6 quick starts. stretching. 155 leg raises (7 sets 20-25)

Wednesday 2/5/14 am OFF bit of weights, some leg raises. didn't sleep great.

Thursday 2/6/14 am drills: 10xquick fires 10xB drills 4x carioca (2xeach side) 4x side shuffle (2xeach side) 4x power skipping pm 10qf 4butt kicks 4ss 6ps (60 leg lifts, 2x40 sidewinders)

Friday 2/7/14 am drills: 2x(4x(100qf, 100jog, 100ps, 100jog) 2min sand jumps-45,68) quads smashed pm hard tempo 2.35 11:06 (last 1.9 in 8:36) legs OK. 1x10 Waterloo

Saturday 2/8/14 am to GYM fast! 3x10x5kg arm raises, 3x10x10kg squat press,lunges (27kg) 3x10x27kg jumping split squats, full squats, quad machine 10x130kg, 2x15x100kg, 2x10x100kg, some back machine, chest flys pm 1up 8ss 2carioca 2x(1min rocket jumps in sand pit(40,40), 4 strides) .5 cd

Sunday 2/9/14 am 8 laps, to gym (1mi treadmill), bit of weights (arms, 3x10x80kg quads). raining. pm 8 laps ~15min. raining.

41

Monday 2/10/14 am 5laps, to gym fast (1mi treadmill), lunges, hamstrings, 1x15x20kg BSS, 5x(3x2squats,1squatjump), chest, biceps, some core pm 6 laps 11min, 4ss, some pylos, 6x100m 1legged hops, 3x(1min rocket jumps (40,40,39), 4 strides), 2 laps cd

Tuesday 2/11/14 am off pm 6.5 in 45:24. cold out. legs OK, bit tight.

Wednesday 2/12/14 am 5mi 36min pm 1 to gym FAST (4x15x120kg quads, 3x15 back machine, abs on ball, some jump squats, some pedestal, chest, 2mi treadmill), back fast

Thursday 2/13/14 am 5.5 some on track, roads fast to gym, 1mi treadmill, back moderate. pm 12 laps 23min (last 1/2 mi fast) 6qf 2ss

Friday 2/14/14 am 4 mi accelerating. gym closed. pm 6mi 44:30 on track...legs really tight

Saturday 2/15/14 am to gym somewhat fast. hamstring exercises, 3x10x140kg quads, abs hard w/ ball, chest, 6x3x40kg oly lifts, stability stuff. pm 3.5 v hard and fast.

Sunday 2/16/14 am 35min treadmill...legs tired. pm -

59

Monday 2/17/14 am 7k treadmill 32min pm .5 up 16x100m barefoot, .5 down

Tuesday 2/18/14 am 9k treadmill 42min (12.5 km/hr 20min 13 20min) some lunges/squats w/ light weight. pm 30min easy/moderate on grass

Wednesday 2/19/14 am 10.5k treadmill 50min pm 26' grass

Thursday 2/20/14 am 6.5k treadmill 30min +hamstrings on ball pm 30' grass. pretty tired.

Friday 2/21/14 am 11.5k treadmill 52min 8x10x80kg, 3x5x100kg leg press pm 43' grass. Felt OK! Some moderate laps near end

Saturday 2/22/14 am 10k treadmill 46min pm 20' grass (dead tired)

Sunday 2/23/14 am 9.3k treadmill 43min legs bit tight, tired. some upper body weights. pm 31' grass, quite tired.

84

A bit inconsistent at times-my gym was closed for Chinese new year, so couldn't get in good strength training, and I got a bit sick/tired at times, but feeling a lot stronger at the moment.

Monday 2/24/14 am 5.5k treadmill 25min, 4x15 up planks, down planks, 2x30 sidewinders 4x10x15kg squats w/ overhead press. 2x20x30kg jumping split squats pm 31' grass. legs tired.

Tuesday 2/25/14 am 9k treadmill 42min tired, struggled a bit. bit of core. really sweaty. pm 33' grass. pretty tired.

Wednesday 2/26/14 am 8.5k treadmill 40min. legs pretty beat. didn't sleep well, 2hr nap in afternoon. pm 23' grass. dead tired at start, a couple fast last laps near end.

Thursday 2/27/14 am 10.5k treadmill 48min. tired all day but OK once got going. Really sweaty, 2x15 up planks 2x15 down planks after. pm 22' grass. suffering.

Friday 2/28/14 pm 15k treadmill 69min. nice big lunch. 73kg at start 71kg after. really sweaty. no core, ran back fast. pm 3mi grass some parts hard

Saturday 3/1/14 am no treadmill. lots of core. 3x10x70kg squats (50kg on bar)-tough. lunges w/ 29kg. some jumping split squats. hamstring curls w/ 70kg.

Sunday 3/2/14 am 6.5k treadmill 29min. fast to gym. leg swings, ~6min jump rope. v fast back. pm v hard tempo-1k very very fast (didn't time, ~2:35ish?) into 2.25mi 10:42. legs OK.

74

Any update op?

This site might be interesting for some of you:

https://runningscience.co.za/elite-athletes-training-log/