Back to Ulrey -he did a Kwik-E with flotrack (I miss those, so much faster and less intrusive to read than listen to interviews) a few years ago
http://www.flotrack.org/article/2118-Dorian-Ulrey-KWIK-E
. Some highlights:
"1) I did a time trial in the 1,000. I went through the 800 in 1:50-point and hit the K in 2:18. That was just the first part of the workout. I ended doing a workout after that.
You want to share the rest of that workout or is that something you don't want to put out there?
I'll leave you with the time trial. I'll let you salivate a little bit.
2)What about moving up to those distances?
Just to give to give you some juicy gossip here.
I love it.
A little bit of everything. We've even discussed running the 10K on the track. We're not limiting ourselves to running one particular distance. Not the 800, not the 1,500, not even the 5K. All options are on the table at this point... What we plan to do is come out and hit this cross country season hard. Run it like a 10K guy. Not like a miler who's trying to race 10K guys, but a run it like a 10K runner. Then go through the indoor season and run some 800s—obviously I'll be unattached as I'm all out of eligibility—maybe try to lower my mile PR and just try to stay fresh for the outdoor season. Then come out and run a fast 5K at Mt. SAC or somewhere, then settle into the 800/1,500 type stuff to get ready for nationals and hopefully another Team USA. "
Amazing how much life changes in 4 years.