MilerSK wrote:
Tuesday's workout: 4x400m w/ 90 sec rest 59, 62, 62, 61; 2 min rest then 4x200m w/ 1 min rest 29, 29, 29, 26
That's a great workout, I'd say indicative of 4:18 on a track. Not sure if you're racing a track or road mile but I like your chances to break 4:20
It's a point to point road mile. The elite heat is only 4:40 to qualify, so I'm sure there will be some ridiculously fast guys to pull me to a sub-4:20.
managed 6 x 400M with 90/75/60/45/30sec recovery
64,64,64,64,64,65
Nice work. Should be a good race. Not sure what the rest of the elite field looks like though. Anyone have any info?
not sure but I will ask race director for entry list and post it if I get it.
What your workout planned this week?
Probably just do 8-10 200s @ 31-32 w/200m jog on Tuesday
dude we are screwed rain and 20-30mph wind. I am pretty sure Il cancel the trip
jhgdfgdmgd wrote:
dude we are screwed rain and 20-30mph wind. I am pretty sure Il cancel the trip
Yeah, I'm not going anymore. At least indoor is coming up soon haha
I did this easy with 3 30 mile weeks before where I also biked you should just do it it is easy lmao. also buy a new pair of dragonfly's before each race so they are super bouncy and don't slack off when you get home instead go for another run.
MilerSK wrote:
I'm hoping to run a 4:15 mile this Sunday and was curious to know what you guys think I'd run based off of the last few weeks. For a bit of background, I am a 27 year old male and I run about 40-50 mpw.
7/31 4:20.6 mile (PR)
8/11 8x800 w/2:00 rest
2:27 2:26 2:23 2:21 2:20 2:18 2:19
2:14
8/18 2:01 solo 800m
8/25 1:59 800 (PR) (am)
16x400 @ 71-72 w/100m jog (pm)
9/6 15:30 5k (PR)
Too little leg speed and not enough aerobic strength to compensate IMO.
I'm surprised you ran 4:20 off both of those PRs - if I see someone running 4:20 off a 15:30 5000m I'd assume 1:55 for the 800m. The slowest twitch person I know ran 1:57 / 4:15 but also ran 8:15 for the 3000 at the time. I also know someone who ran 1:59 / 4:19 / 14:20 in one season but ran a 3:50 1500m early that outdoor so his mile / 800 PRs weren't reflective of his abilities despite having run them in the same time frame.
no - wrote:
Too little leg speed and not enough aerobic strength to compensate IMO.
I'm surprised you ran 4:20 off both of those PRs - if I see someone running 4:20 off a 15:30 5000m I'd assume 1:55 for the 800m. The slowest twitch person I know ran 1:57 / 4:15 but also ran 8:15 for the 3000 at the time. I also know someone who ran 1:59 / 4:19 / 14:20 in one season but ran a 3:50 1500m early that outdoor so his mile / 800 PRs weren't reflective of his abilities despite having run them in the same time frame.
A lot of people just perform much better at the 1500 / mile compared to adjacent distances for whatever reason (mental, physiological, training focus), I knew a lot of guys like that, myself included. I do agree with you though, you'd generally expect a 4:15 guy to either have 1:56 ability or 15:10 ability, or both at the same time.
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