Screw It. Going for Sub-4

Hey good luck I'll be following your thread.

Just two ideas.

Morning and evening heart rate tracking.

Post workout 1 minute and 2 minute recovery tracking, i.e.

Rec1min 164>120 = 44bpm,

Rec2min 164>110 = 54bpm.

Use recovery to 120 as your marker for the difficulty of the workout.

Recovery to below 120 and 100-110 easy recovery workout.

Recovery to 120 and below 120 repeatable workout such as in aerobic Base building phase.

Recovery to 130 and 120 tough workout that will take 24 hours or more to recover.

Recovery to 130 plus and 130 very tough workout that will take a few days or even a week to recover from (you like we were hurling at the end of this)

I'm rooting for you!

Sorry I've been playing with y'all. I'm actually a 19:30 5K white guy that lives in my mom's basement.

Just to clarify, I am an asexual white girl that identifies as a transgender white guy who runs 19:30 5K.

You seem to be projecting a bit. Typical LR stuff. I love it. Keep it coming. Like your mom does when she’s bringing down your coffee and waffles ;-)

Shi*ty @$$hole

Training Week 8/5-8/11

M: 800/600/400 @ Mile effort w/ 400m jog +3x200 @ 800 w/ 200m jog (2:08, 1:36, 62, 30, 31, 28)

T: 2 easy, 7 mi bike ride

W: am 4.5, pm 4

Th: 4 easy

F: Liberty Road Mile 4:22

Sa: Rest

Su: 10 easy

39 total miles. The mile time wasn’t the greatest, but ran a huge negative split. Went out really slow (68) and then the race really ramped up after the 800 mark. Felt pretty terrible with work’s foot still firmly planted in my a$$, so a good sign for things to come? Shooting for a much tougher week training wise since work will finally be slowing down. 4 weeks until 5th Ave!

Great work RunningChef! This has been a good thread. I think people may be underestimating how hard it is to be on your feet so many hours and train at the same time (as someone working outdoors in the Southern summer, I feel for you)

Cool thread. Glad you are keeping it going. Just reading through this thing. RunningChef, hold old are you?

I graduated back in '09 after tons of injuries and basically was geared up on doing this for fun too. Took a year off and then jumped into it. Got back to 4:17 pretty quick. Was doing some road miles as well (Liberty, etc). Of course, life got in the way.

Keep it up.

RunningChef wrote:

Training Week 8/5-8/11

M: 800/600/400 @ Mile effort w/ 400m jog +3x200 @ 800 w/ 200m jog (2:08, 1:36, 62, 30, 31, 28)

T: 2 easy, 7 mi bike ride

W: am 4.5, pm 4

Th: 4 easy

F: Liberty Road Mile 4:22

Sa: Rest

Su: 10 easy

39 total miles. The mile time wasn’t the greatest, but ran a huge negative split. Went out really slow (68) and then the race really ramped up after the 800 mark. Felt pretty terrible with work’s foot still firmly planted in my a$$, so a good sign for things to come? Shooting for a much tougher week training wise since work will finally be slowing down. 4 weeks until 5th Ave!

Great to see a fellow Pittsburgher getting after it. Good luck!

Alrighty then! Finally feel like this is going in the right direction a lil bit.

3x600, 3x400, 200m all-out w/ 100m walk, 300m jog in between reps, 600m jog between the sets of 6s and 4s.

1:36.7, 1:37.1, 1:38.8, 62.7, 62.3, 58.9, 28.1

This was difficult yet I was able to maintain a solid form throughout. One thing I need to work on is shorter rest, but this was a very solid effort. A little more than 3 weeks out :-)

Training Week 8/12-8/18

M: 4.6 easy

T: 3x600 (1:36, 1:37, 1:38), 3x400 (62.7 62.3, 58.9) , 200 all-out (28.1) w/ 400m jog

W: 6.2 easy

Th: 4 miles on the bike

F: 4.2 am, 4.3 pm

Sa: Hilly 5k (1st OA, 16:53)

Su: 11 @ 6:4

44.7 miles

This week was pretty great! Tuesday’s workout was a step in the right direction, and the 5k yesterday was more of a workout on a super hilly course. Going to shoot for an 800/400 TT and more mileage in the next couple of weeks!

RunningChef wrote:

Training Week 8/5-8/11

M: 800/600/400 @ Mile effort w/ 400m jog +3x200 @ 800 w/ 200m jog (2:08, 1:36, 62, 30, 31, 28)

T: 2 easy, 7 mi bike ride

W: am 4.5, pm 4

Th: 4 easy

F: Liberty Road Mile 4:22

Sa: Rest

Su: 10 easy

39 total miles. The mile time wasn’t the greatest, but ran a huge negative split. Went out really slow (68) and then the race really ramped up after the 800 mark. Felt pretty terrible with work’s foot still firmly planted in my a$$, so a good sign for things to come? Shooting for a much tougher week training wise since work will finally be slowing down. 4 weeks until 5th Ave!

68 for the first lap isn't really slow when you average just under 66. It's a little slow, at most.

This is great stuff. I’m also doing 5th Ave., but with less prodigious goals than you. Still quite helpful!

Training Week 8/19-8/25

M: am 4.6 easy pm 800, 5 min rest, 2x400 w/400 jog

T: 4.2 easy

W: 4 easy

Th: 5 easy

F: 4.3

S: 5k Hard Tempo (10.4 total)

Su: 4 easy

40 miles this week, but managed to get some solid quality work in. The 800 was a solo 2:02 (wasn’t going all out) and felt smooth. The 400s felt even better. Saturday’s 5k had a very difficult 2nd mile and coasted the 3rd. 2 weeks out, and I’m thinking that I can possibly break 4:15. We shall see :-)

awesome thread. things are looking good. look forward to seeing progress!

I am similar but very different from you, in that I'm a 37 year old slow white guy who recently set a goal to break 5:00 in the next 2 years (year and a half left now)

I've never been fast. I ran a 5:36 tt on 10 miles per week back in april/may. I think im 5:18-5:25, atm and have creeped up to 40 miles just this week.

Taking a hiatus from the 400/800/mile pace workouts to focus on 5k to hm pace workouts during cross country season. I like to stay in sync with the teams im coaching, and i definitely think periodization is a good thing, anyway.

What happened to the rest of this thread? There were a handful of posts over the past ten days that disappeared.

You ready for tomorrow, Running Chef?

Yep! My bad on not posting for a minute. Work has been crazy lately. I did a couple of light tuneups between late last week and earlier this week, ending with some fast 200s and 400s (26.6, 58.7).

Just finished up a run at Van Cortlandt Park and my legs feel fresh and snappy. Amazing what 2 days off of work can do! Still hoping for around 4:15 or faster tomorrow, then will start base for indoor immediately after. Wish me luck!

Haha looks like I’ll be racing the great Jamin. Should be fun :-)