My goal of a sub 2:00 800- along with my attempt to change track & field

Sorry I suck at html.

http://www.youcaring.com/other/sub2orbust/102164

cool stuff man, what is your training history? I mean is 40 miles a week something you've done before, is it the most you've done, ect.

Also do you have a 400 or a 200 pr?

Does it work like kickstarter? Like if I donate and it doesn't make the goal does the money get sent back?

I've done some decent mileage in the past. When I ran most of my track PR's I was at about 60 mpw and under a decent track coach. Summer of 2010 I got up to 80 mpw and ran a downhill mile and a 10k race. That was a bit of an overkill though. I wasn't recovering from my runs. I feel really solid about my fitness at 65-70 mpw.

No 200 PR, lets say maybe I ran a 24.7 split on a relay as a sophomore in HS which may be as relevant as telling you once I out sprinted my dog once.

I've done a open 400 in 55.85. Also a HS PR.

Hardloper wrote:

Does it work like kickstarter? Like if I donate and it doesn't make the goal does the money get sent back?

Good question. No it doesn't work like Kickstarter, mostly because the website disperses the money immediately. Also Kickstarter doesn't support projects like this at least last I checked they didn't.

I chose the youcaring website for a few reasons. 1) They have extremely low fees so small donations can be made and I'll receive more of the donations. 2) I don't have to deal with PayPal. 3) Since they disperse immediately I'll be able to pay my track fees as the season goes on and keep the fundraiser open as the season progresses.

Hopefully as I get closer and closer to my track goal. I'll gain more attention as well as donations.

Training Update 12/23/13

This last week I've had a mileage bump so until the second week of January my weeks will be looking like this:

M - 6 mi E/Core 20 mins

Tu - 6 mi E/4-6 strides

W - 6 mi E/Core 20 mins

Th - 6 mi E/4-6 strides

F - 6 mi E/Core 20 mins

Sa - 6 mi E

Su - 10 mi E

So around 46ish miles a week. Any of the weekly mileage may be mixed up. If I have time I sometimes do a night run double then run shorter the next day. Starting the 2nd week of January I'll be introducing some tempo runs, hill repeats, repetition paced intervals, and cruise interval workouts.

I have a minor bout of achilles tendinitis which I take care of by stretching 3x a day and icing when I can. Mostly it just irritates me when I first start my runs but it feels fine after about a half mile or mile.

So this upcoming week marks me beginning some repetition work, tempos, hill repeats and cruise intervals. A lot of workouts will be based off of Jack Daniels 800m program adjusted to my strengths. I'm still at high 40s for mileage, after this week I may do a mileage bump.

Tues- 2 mi wu, 4x200 @ :36s w/1-2 min rest, 4x400 @ :73 w/2-3 mins rest, 4x200 @ 36's, 1-2 mi wd

Thurs- 2 mi wu, 6-8 strides, 3-4 mi tempo @ 5:56-6:12, 1-2 wd

I'm not sure if I'm going to base my workout times on the 400-800 specialty or the 800-1500 specialty. I'm really weak when it comes to tempos but I have a largely aerobic background, any thoughts?

Your PR's are very similar to mine but mine were all in my early 40's. Keep foremost in your mind that if you are serious about sub-2:00 you will have to be able to run 53 at least for 400. Take a look at this for some reference:

http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf

Your 800 is by far your best mark, so at least you are focusing on the right event. Do you have access to lots of races (preferably small college/all-comer's meets)?

Scott,

I agree with keenan.

Why all the mileage and slow running. I know a lot of 800m guys and they would all say your 5k is just fine and dandy to EASILY break 2 but your 400m is slow.

It is painfully obvious that your best bet is to approach this from a speed base. Incorporate 400m, 200m , 300m intervals and time trials and even could go as short as 150m for a real speed workout.

something like 3 sets of 3 150m with 4-5 min rest between reps and 10min between sets.

Don't understand your logic with acquiring mileage and building this mileage base - perhaps if you were gearing to a mile or 5k but not for the 8. You have more than enough base (even if your 5k was only 18 min.) Work on speed my friend!!!

Keenan Win wrote:

Your PR's are very similar to mine but mine were all in my early 40's. Keep foremost in your mind that if you are serious about sub-2:00 you will have to be able to run 53 at least for 400. Take a look at this for some reference:

http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf

Your 800 is by far your best mark, so at least you are focusing on the right event. Do you have access to lots of races (preferably small college/all-comer's meets)?

Wow. Great read, thanks! I haven't ran an open 4 in a loooong time. Pretty sure the fastest I've ever split was a low 55 maybe a 54. Pretty sure it was early in the season too.

I'm looking to do as many open races as I can in the So Cal area.

Honestly you could train ONLY for the 400m and improve your 8 a ton.

You clearly have WAYY better distance pedigree than sprinting so you need to work on your speed badly if you want to hit this mark.

Yeah the Jack Daniels 800 program starts with a lot of base, and nothing faster than mile pace, good for a young high schooler, but in your case you probably need the speed. I made a mid-distance comeback at age 22 after a few years of road racing and did a lot more speedwork than Daniels, but my best events were still mile-5k.

In the Daniels part of the program I'm just entering the Phase II part of it. So what would you replace the repetition workouts at mile race pace with? Would you still do tempos?

Sorry for the delay, here's the video update for this week. I'll be racing Azusa Pacific on the 25th. A big thank you to the BroJo's for offering to donate $100 towards my cause!

http://www.youtube.com/watch?v=knuiRE5NomI&feature=youtu.be

Sorry for the quality, I'm transferring from Mac to PC so I have some learning to do!

This weeks workouts will be:

Tues: 2 mi wu, 4x200 @ :36, 4xMile w/1.5 min rest @ 6mins, 4x200 @ :36, 1-2 mi wd

Thurs: 10-12 FAST hill repeats

Sun: Long run tempo. 10 miles with 4 miles @ 6:25 pace

Weekly Total: 46-50 miles

Hardloper wrote:

Yeah the Jack Daniels 800 program starts with a lot of base, and nothing faster than mile pace, good for a young high schooler, but in your case you probably need the speed. I made a mid-distance comeback at age 22 after a few years of road racing and did a lot more speedwork than Daniels, but my best events were still mile-5k.

What are your PRs, Hardloper?

And how old are you?

I am trying to get my speed back but it's hard after more than 10 years of very little of it (36 now).

On-topic, I still hope to go under 2:00 for 800m someday.

Scott Cook wrote:

4x200 @ :36

What is the point of this according to Daniels?

4x200 @ 36 is pretty useless. certainly for someone with low 2 800 speed. unless these are just strides at the end of an easy run?

It depends on the recovery between the 200's, but the point of R pace training is to run relaxed at a relatively fast pace which he assigns to mile race pace. 200's feel relaxed like striders, but the 400's and 600's take a bit more effort and are no longer just strides.

Adding some faster stuff for you earlier on wouldn't be a horrible idea. If you had done 4x200 @ R, 4xmile @ T, 4x200 @ FR I think you would have been fine and it wouldn't have been asking too much at this stage of training. I did 4x200 @ FR, 4x1k @ T, 4x200 @ FR this past Saturday and it was very manageable.

I'm using a modified Daniel's 800m plan on 60-70 mpw and starting with the paces for a 2:04 800m. I was 51 400m, 1:56 800m, 4:07 1500m, and 9:03 3k in college so we should be able to compare how the plan works as a whole for runners at slightly different ability levels.

So wait, you want us to give you money for being slow? I gotta say, I really like the attempt. I hope some schmuck pays you at least $10 so you can go buy a 30 of keystone for your effort.