Workouts done during the last two weeks:
10x200 with 2' rec. in 27"9 avg
1200 in 3'20" (1'06"-1'07"-1'07")+rec.8'+10x100 with 1'45" rest in 12"9 avg
2x(500+300+200) 1'16"-43"-27"7-1'13"5-43"-27"2
The last one was done just two days after the second one. heavy legs that day
You can find out in under 2 minutes.
Speed is OK, but none of those workouts give much insight into your endurance.
How hard was the 1200? What can you run for the mile right now?
the 1200 was hard but not all-out. I could run 4.25 for the mile right now I suppose
The truth is that this is just the first step because I am supposed to run 4.00 for the 1500m during this season, pretty hard I think, but I need at least to be 1.58 to pass easily in 2.08 in the longer race.
european miler wrote:
Workouts done during the last two weeks:
10x200 with 2' rec. in 27"9 avg
1200 in 3'20" (1'06"-1'07"-1'07")+rec.8'+10x100 with 1'45" rest in 12"9 avg
2x(500+300+200) 1'16"-43"-27"7-1'13"5-43"-27"2
The last one was done just two days after the second one. heavy legs that day
I'd say 1:57-58 is a sure thing, shoot for 1:55-56
thanks. I'll be confident
Yes. Run a hard 600m and the last 200 will take care of itself.
Definitely. 1:55 seems a reasonable goal.
european miler wrote:
Workouts done during the last two weeks:
10x200 with 2' rec. in 27"9 avg
1200 in 3'20" (1'06"-1'07"-1'07")+rec.8'+10x100 with 1'45" rest in 12"9 avg
2x(500+300+200) 1'16"-43"-27"7-1'13"5-43"-27"2
The last one was done just two days after the second one. heavy legs that day
Fyi this is hard to decipher -> 1'16"-43"-27"7-1'13"5-43"-27"2
Why not make it easier: 76, 43, 28 and 74, 43, 27
Anyway - The first and 3rd workout are helpful but the 2nd one doesn't really help a prediction. Let's say you're shooting for 1:57. This probably means a 57 400 split. This means your 200s in the first workout were roughly at first 400 pace. You should easily be able to hit the first lap pace for a 200 10x on 2m rest. So, if that workout was tough, I think that's bad news.
The 3rd workout looks to me like something you would aim to hit race pace in. The 500 would be a challenge and will make your legs ache and then you try and hold it together on the 300 and the 200. What was the rest on the 3rd workout btw? I'm assuming a good rest between sets. The fact that you were around 2:00 pace on the 500 isn't great, TBH. But, maybe you had short rest (in which case - what was the point of the workout?)
I'm going with 1:59
the 3rd one was really suffered because of the 2nd one which I hate, the 100s hurt too much. The rest was 4' and 8' for the sets
Yesterday I did a huge workout, the last one before the race
500-300-500 with 8' and 10' rest, in 70-40-71. I think this one is the best one. Do you agree?
I don't want to be a downer and it always is important to have confidence in yourself, but those workouts have quite a bit of rest. I know that it is important for a lot of 800m workouts to get a lot of rest and run fast, but it makes it hard for me to gauge how you'll feel after a few 28-29 second 200m reps in a row. The first workout would lead me to believe you at least have a shot, though.
You are doing stuff that you are not ready for! :)
european miler wrote:
the 3rd one was really suffered because of the 2nd one which I hate, the 100s hurt too much. The rest was 4' and 8' for the sets
Yesterday I did a huge workout, the last one before the race
500-300-500 with 8' and 10' rest, in 70-40-71. I think this one is the best one. Do you agree?
I think you can hit your goal in the right race
european miler wrote:
the 1200 was hard but not all-out. I could run 4.25 for the mile right now I suppose
I could run 4:18 for the mile I suppose.
Doubtful.
You might be fast enough but the times you lay out say otherwise. Heck I know of many people who could run 10 X 200 in 27 and not run 1:58!
COACH J.S å ä ö wrote:
You are doing stuff that you are not ready for! :)
What do you mean?
european miler wrote:
COACH J.S å ä ö wrote:You are doing stuff that you are not ready for! :)
What do you mean?
He means that if you're in 1:58 shape right now those 500s and 300s are a bit too quick.
I'm guessing you can run about 51-52 for 400?
not at all. 53.00 would be a surprisingly fast time for 400
I ran a 1'59"0 in a quite slow race. Passed through 400 in 58-high/59. Speed works are starting to make me feel better on this unusual distance. Hope I will run even better with a 57.5 first lap. I continue to be far from that 51 assumed for 400m but I'm working on that
Ah, so you can make insightful comments...
~_~