PRs are 2:12 (800) 4:48 (1600).
Did 6x800 (2:28, 2:32, 2:33, 2:33, 2:33, 2:33) yesterday with 2:30 rest. Felt relaxed till the last 200 on the final rep. Little bit windy on the backstretch. Didn't wear spikes, just trainers. Run about 35mpw.
PRs are 2:12 (800) 4:48 (1600).
Did 6x800 (2:28, 2:32, 2:33, 2:33, 2:33, 2:33) yesterday with 2:30 rest. Felt relaxed till the last 200 on the final rep. Little bit windy on the backstretch. Didn't wear spikes, just trainers. Run about 35mpw.
10:15 , would say under 10:10 if you finished workout stronger
Newey_runner wrote:
PRs are 2:12 (800) 4:48 (1600).
Did 6x800 (2:28, 2:32, 2:33, 2:33, 2:33, 2:33) yesterday with 2:30 rest. Felt relaxed till the last 200 on the final rep. Little bit windy on the backstretch. Didn't wear spikes, just trainers. Run about 35mpw.
If you have never run a 3200 before, I say 10:35.
If you have run one before, even if slower than 10:35, I say 10:22.
At one time my PRs were similar. I would say you could run 10:05-10:30 depending on race conditions. You will need to run in close competition to run 10:05.
Be careful of overdoing the hard interval training. In the 3200 it is your aerobic fitness that will determine your ultimate peak. A long run beyond 10 miles will train all the energy sources.
You said that you faded in the last 200 which tells me that you overworked that session. What will happen when you do that is your blood will become too acidic and that will cause illness, injury, or staleness.
You should do long runs of at least 6 miles right up until the week before your biggest race. In addition keep on speed training. "You can be very strong but if the wheels will not turn fast it is meaningless." Ryan Hall, 2:04 marathoner.
*6 mile runs
**10 X 80 meter sprints. (Build ups to top speed, improve form, and relaxation!) Do this one day per week. Do strides before and after practice on the other days.
***No more than one race or hard interval workout per week!
(That is right, if you are racing, you cannot run hard intervals!!!)
Most teams run a lot of races this time of year, and coaches insist
on running intervals too. What I would do is to DOG some of those intervals.
Go for a long run on the weekend, or do a recovery run of 2-5 miles.
----------The 3200 is 85% aerobic but we do 800 meter repeats?
Jed Clampett
(It is possible to work too hard.)
Jed Clampett wrote:
At one time my PRs were similar. I would say you could run 10:05-10:30 depending on race conditions. You will need to run in close competition to run 10:05.
Be careful of overdoing the hard interval training. In the 3200 it is your aerobic fitness that will determine your ultimate peak. A long run beyond 10 miles will train all the energy sources.
You said that you faded in the last 200 which tells me that you overworked that session. What will happen when you do that is your blood will become too acidic and that will cause illness, injury, or staleness.
You should do long runs of at least 6 miles right up until the week before your biggest race. In addition keep on speed training. "You can be very strong but if the wheels will not turn fast it is meaningless." Ryan Hall, 2:04 marathoner.
*6 mile runs
**10 X 80 meter sprints. (Build ups to top speed, improve form, and relaxation!) Do this one day per week. Do strides before and after practice on the other days.
***No more than one race or hard interval workout per week!
(That is right, if you are racing, you cannot run hard intervals!!!)
Most teams run a lot of races this time of year, and coaches insist
on running intervals too. What I would do is to DOG some of those intervals.
Go for a long run on the weekend, or do a recovery run of 2-5 miles.
----------The 3200 is 85% aerobic but we do 800 meter repeats?
Jed Clampett
(It is possible to work too hard.)
Thanks all for the input.
I didn't say I faded, I said I was relaxed until the last 200 of the FINAL rep. I maintained the same pace though, that's just when I started to feel it.
I will update this thread in a week when I run my 3200.
Ran 10:18 closing in 70. Won by 43 seconds...