putomiudo - Congrats on the PR and thanks for getting the thread started
Gordon - Good to see you putting up consistent training again. Keep it up
TDR - Nice 5k. Whens the next race?
Smoove - Good luck with the 4 mi. Going to check out the Chicago course while you're in the area?
Allen - Great cut down miles and also the alternation workout. Rip it at the 10k
RRR - Really bummed about injury. Get well soon
sub6 - consistent week
Coach Jeff - Nice 5k given the conditions
OR - I like the hill surges and adding in an extra climb saturday
stat - I like the ladder fartlek.
jewbacca - great job on the 2mi XC race. They just need to throw in a track one to complete the surfaces.
Still Improving - Seems like the heat got everyone this week
AJ - Another bomb week of training. Hope weather cooperates for your 5k. I can't imagine running a 5k in moon shoes. Might as well break out compression socks too for the complete triathlete look.
Krishna - solid week
Pappy - Always good to see you getting in some runs.
M 23, 6' 150#
M: 5 w/ 30", 2x23", 3x15" @ 800 effort cutting down. rest was as needed
T: strength (jumps/crawling, power clean & jerk, pull ups/ 1L RDL, DB press from split/ core)
W: 4 w/ 4x5" flat accels, 4x10" flat sprints
T: 8.5 w/ 800 (1st), 3000 (5th) & 4x400 (1st)
F: biking plus strength (jumps, power snatch, back squat, multi-lunge/pull ups/dips)
S: 12.5 super hot & humid. 80degF with 75 degF dew point at 7 am alread
S: 4 plus yoga, was going to go longer but felt crappy as it was still really humid
Race Reports
1 mile last week Results finally posted and I ran 4:38 which means my last lap was 66 and I put 4 sec into 2nd place the last 500m. Just need to put together four 66/67s and I can PR, haha
800 low 80s & a slight wind on the home stretch. Pretty good 800 weather. Found out before the race that the guy who took me to the line 2 weeks ago was dropping down to the 400 today and not racing the 800. 2 weeks ago 61 mid felt pretty comfortable for the first 400 so I wanted to get out faster today. Fortunately there was a 400 guy stepping up today who took things out quickly. He started to drag after 200 so I took over at 250 and began the long, lonely drive for home. I heard 59...60... coming through 400 so I was probably 60 low. Just tried to power through tieing up the last 400 although I'm sure it wasn't the quickest. Hopefully I at least ran a bit quicker than the previous 2:05 but its tough to run the last lap solo. Had that lovely feeling where there's just not enough oxygen in the world and you can't speak full sentences for a couple of minutes post race.
3000 30min after the 800. A 2:31 and 2:34 marathoner showed up for some speed work which was fun. The guy who won in 9:30 2 weeks ago drove straight to the meet after getting off a plane and got on the line with essentially zero warm up. He got out solo in ~74 and I was second in the chase pack of 4 in 76. Came through 800 in 2:34 now leading the chase pack and we were slowly pulling the leader back. We made contact with the leader a bit after 1200 and at 1500 the 2:34 guy moved to the lead. Came through 1600 in 5:08 3rd in a pack of 5. At 2k the 2:31 guy moved to the lead, hat and stache in full force, and started to pick things up. I couldn't hang on and slowly got shuffled back so 400 to go I was in 5th place. I ran 9:43ish for 5th place. Overall was 1. 2:31 guy in 9:23 so he ran a nice negative split, 2. guy fresh off plane, 3. 2:34 guy, 4. guy I don't know, 5. me I think I'm in shape to run my 9:24 PR but I struggled with the mental differences between the 800 and 3000. After trying to really attack the 800 I told myself to get out at a consistent grind in the 3000. The problem is that only works for the first 2k and the last 1k I didn't fully switch to attack mode. Maybe I'm just not in shape to run a 3k PR after an 800 or its a combination of physical and mental. I just thought I was in shape to PR and didn't come close. Oh well, I'll just have to make sure to run a 3k fresh next year.
4x400 10 min after the 3k. Ran in a 4x400 of people who all just ran the 3k and our anchor had run the 800 too. I ran 2nd leg in 59.8 and overall our 4x400 was 4:16 for 1st place. We were in 2nd place by 10+seconds as the leader ran a 53.4. Their team had a 7-8 year old as the 3rd leg and we were able to claw back the lead (our 3rd leg said passing the 7 year old on the homestretch felt horrible, haha). Happy to clock sub 60 as this is now 8 straight years of getting a sub 60 400 (*some of these sub 60s happened in 800s as I didn't run a 400 that year but I'm counting them)
My task this upcoming weekend is an interesting one. 5k/ 1mile road race double. The 5k is at 8am and the top 15 from the 5k qualify for the 1mile at 8pm. The 1mile is giving out some significant prizes in gas station gift cards so my only concern for the 5k is to qualify for the 1mile. This is a first time event so I don't know how good of people will show up. Any advice is welcome.