2:19 on 70-80 miles per week.

Pipedre wrote:

Hey Phil, how do you get 11+ miles for the 400 sess?

Whats your warmup and wdown?

How much do you walk during rest?

4 mile warm up, 3 miles for the workout, 4 mile cool down. Just trying to get a bit of volume in when I can. I just walk back to the start and wait for the next one on the rest. As for my lovely wife...when I started his thread I figured it would get 5-10 responses and fade away into the letsrun black hole. I do regret the original post. Let’s tone it down bro’s.

Back on topic. TC 10 mile for me this Sunday. Pr is from 10 years ago in 51:22. Think I can get my first Pr in 9 years?

Out from your workouts I go for a: Yes! Good luck! :)

Below Average wrote:

Pipedre wrote:

Hey Phil, how do you get 11+ miles for the 400 sess?

Whats your warmup and wdown?

How much do you walk during rest?

4 mile warm up, 3 miles for the workout, 4 mile cool down. Just trying to get a bit of volume in when I can. I just walk back to the start and wait for the next one on the rest. As for my lovely wife...when I started his thread I figured it would get 5-10 responses and fade away into the letsrun black hole. I do regret the original post. Let’s tone it down bro’s.

Back on topic. TC 10 mile for me this Sunday. Pr is from 10 years ago in 51:22. Think I can get my first Pr in 9 years?

So that's just under 5:10 pace for the 10 miler? Quick. I'm hoping you get the PR, but I think it will be a tough one.

You mentioned your sore achilles and you eased up some. What kinds of things were you doing? It looks like you were still hitting all your workouts, right?

I saw the light! wrote:

Prefontaine1991 wrote:

Nice post JS.

Only blind people don't understand your style of writing.

What a shame, really.

Do you lack humor?

That was 100% JS. Clearly it‘s his writing style. Plus, any other troll would have disappeared, not tried to defend his post for repeatedly.

Now we just wait for Phil to report todays 20 x 400m .........

SUPERIOR COACH JS wrote:

And in comes fresh news from Phil`s 12 x 400m today ..... 66.9, 66.2, 66.0 , 65.9, 66.5, 65.9 , 66.2, 65:8,66.5 , 66.1 , 65.1 and 64.7 !! What a workout! Rest down back to 120 bpm average 70.9 sec !

Ps! The Kenyan Dickson Nyakonde "Simba ", who trains with my coached runner Sammy Nyokaye, won the Udine half marathon on Sunday in 1:01:36. Dancan-system victory nr 14 in just 4 years....... ))

- I have a dream ! - ))

+ 1

20x400 @ Bekele marathon pace

First time running this workout off the track. I noticed during my long run Saturday that I could feel my sore right foot more during left turns. I figured it could be from all the left turns I’ve been doing on the track. I decided I’d take a break from the track and see if that helped.

There is a paved bike path in town with a mile section that has every 200m painted on the ground. My foot ended up feeling significantly better today so I think I may have figured it out! Had to deal with rain and wind throughout that picked up as the workout progressed. Soaked to the bone, but felt good. More like importantly the foot feels good before, during, and after. 10 miles total. Good day.

69.5, 44.4

68.2, 46.4

67.7, 55.3

68.4, 53.8

67.1, 58.2

68.7, 62.9

69.0, 63.8

68.7, 63.4

67.6, 63.3

69.2, 62.8

68.7, 64.1

68.4, 67.9

68.9, 67.7

68.9, 69.1

68.8, 63.9

69.3, 69.3

69.3, 64.3

68.5, 64.5

69.7, 64.1

68.2, 61.6

I actually didn’t let up at all with the Achilles. I just iced it regularly and tried to stay lose. I was able to work through it over about 5 days. Certainly not a major injury.

Wooow! Great workout Phil....and best of all you seem to figure out that you need to be away from the track and avoid turning left for a while. Super! :)

- The Wizard -

Below Average wrote:

Pipedre wrote:

Hey Phil, how do you get 11+ miles for the 400 sess?

Whats your warmup and wdown?

How much do you walk during rest?

4 mile warm up, 3 miles for the workout, 4 mile cool down. Just trying to get a bit of volume in when I can. I just walk back to the start and wait for the next one on the rest. As for my lovely wife...when I started his thread I figured it would get 5-10 responses and fade away into the letsrun black hole. I do regret the original post. Let’s tone it down bro’s.

Back on topic. TC 10 mile for me this Sunday. Pr is from 10 years ago in 51:22. Think I can get my first Pr in 9 years?

I’m hopeful you can. You’ve been doing a huge amount of work at that sort of race pace so you should have some solid adaptations for it. That said, 10 milers hurt like hell. It feels like a 10km for nearly twice as long.

If it was a completely flat course I say no doubts he will run a new PR.......but it sounds like the course have some hills?

There is a hill on mile 3 to get on a bridge over the river, then a long tough hilly section after mile 5. The last mile is down a big hill that probably takes about 10-15 sec off if you can still get going at that point. I’d say it’s a fair course that usually runs fast because of great weather and competition. The last 7 miles are the last 7 miles of the marathon course that my marathon Pr is from.

2x1600 2x800 2x1200 2x800 2x1k 2x800

Back to the bike path. Got blasted by a headwind on the slow ones and had a tailwind on the fast ones. The fast ones were easier effort wise. Feet and body feeling good. Ke$ha IHeart Radio station kept me company. Easy day tomorrow, rest day sat, game time sun. 13.15 total miles. Good day

5:00.8, 63.0

4:56.1, 69.5

2:30.8, 62.8

2:26.9, 62.5

3:47.5, 77.9

3:43.4, 63.9

2:30.1, 59.3

2:28.4, 64.3

3:10.8, 65.6

3:06.1, 68.3

2:32.4, 63.6

2:26.8, 63.6

Below Average wrote:

2x1600 2x800 2x1200 2x800 2x1k 2x800

Back to the bike path. Got blasted by a headwind on the slow ones and had a tailwind on the fast ones. The fast ones were easier effort wise. Feet and body feeling good. Ke$ha IHeart Radio station kept me company. Easy day tomorrow, rest day sat, game time sun. 13.15 total miles. Good day

5:00.8, 63.0

4:56.1, 69.5

2:30.8, 62.8

2:26.9, 62.5

3:47.5, 77.9

3:43.4, 63.9

2:30.1, 59.3

2:28.4, 64.3

3:10.8, 65.6

3:06.1, 68.3

2:32.4, 63.6

2:26.8, 63.6

Another great workout Phil. One more time we see your emerging shape. Fast recovery . My idea with this LT interval was to make it as usual even if race in weekend. No tapering week and just train hrew it as usual.

- The Magic one -

Below Average wrote:

2x1600 2x800 2x1200 2x800 2x1k 2x800

Back to the bike path. Got blasted by a headwind on the slow ones and had a tailwind on the fast ones. The fast ones were easier effort wise. Feet and body feeling good. Ke$ha IHeart Radio station kept me company. Easy day tomorrow, rest day sat, game time sun. 13.15 total miles. Good day

5:00.8, 63.0

4:56.1, 69.5

2:30.8, 62.8

2:26.9, 62.5

3:47.5, 77.9

3:43.4, 63.9

2:30.1, 59.3

2:28.4, 64.3

3:10.8, 65.6

3:06.1, 68.3

2:32.4, 63.6

2:26.8, 63.6

It would be lovely to have some insight into why and how the reps are arranged at the distances they’re arranged, JS. From the outside view it looks random but I’m sure there is “magic” behind it.

I can’t see the progression of threshold workouts as clearly as I can the 20x400s and 12x400s and long runs.

Also, what’s the longest continuous threshold rep you assign. Is it up to 5k continuous?

Have you ever assigned a total threshold volume broken up however the athlete wants to?

Cheers.

Well........this kind of "ladder" LT:s are very good for the psychological part ......they starts with longer reps and as you see take "a rest" for shorter reps, and then goes up again and so on, makes the mind strong and gives some extra "play pleasure" to the workout....My runners don`t always run this kind of LT intervals and sometimes it will be "straight" LT:s like e.g 12 x 1200m or 6-8 x 1600m . The "secret" is to keep the pace the same whatever length of rep..... The total length of the workout is most important together with the even pace level. The longest rep ever done by my runners so far at LT pace is 2000m, and then I have coached marathon results as 2:07:38, 2:08:44, 2:09:26, 2:10: 44 and 2:10 48 .Builds a very strong runner! :)

- Always a magic touch! -

Wooow! Phil today ran a new PR at 10 miles in 51:15 ! ( first 5 at 25:39 and last at 25:36 ). It was his first PR in 9 years , almost a decade! Big congrats Phil! :)

PS! And it was without tapering down week! Just normal training week with a race 10 miles.

- The Magic Wizard -

That’s great work by the OP. I’m glad he’s had a Pr. I’m interested to hear his thoughts on how the race went and that effort. How does it compare to his previous PR in comparison. It’s only by a few seconds. Was he hoping for more or is he surprised to be at that fitness?

Legolas wrote:

That’s great work by the OP. I’m glad he’s had a Pr. I’m interested to hear his thoughts on how the race went and that effort. How does it compare to his previous PR in comparison. It’s only by a few seconds. Was he hoping for more or is he surprised to be at that fitness?

14 weeks down, 9 to go. Stayed off the track this week for my workouts to rest a sore right foot that I felt was sore from all the right turns. Foot had huge improvement throughout the week.

I got my first PR in 9 years at any distance today running 51:15 for 10 miles. My previous 10 mile Pr was 51:22 (25:17,26:05) on the same course in 2009. The A goal for today was to break 51 min. B+ goal was to get a PR. If I didn’t Pr I was going to be pretty disappointed.

When I hit halfway 22 seconds slower than my Pr race I wasn’t very optimistic that today was going to be my day. Mile 6 and 7 are the slowest of the course. My pre race game plan was to get out, try to keep it steady on the hills from 2.5-7 miles, then close strong. I hit 2 miles feeling relaxed at about 10:00. I kept it steady the best I could on the hills, but they definitely tired me out. I felt great on the flats and down hills though. Maybe from doing all my workouts on the track? Fast and efficient, but struggle on the hills?

The last 3 miles I tried to not look at my watch and focus on my rhythm. I ended up going 5:00, 5:07, 4:43, made up for my slow hills and got a PR by 7 second. That’s definitely the best I have ever closed a distance race. Overall I’ve become a much better closer than I was before. Never take a PR for granted, you never know when the next one will be! Good week.

M: 50 min easy, 9.04 miles, 6:38 pace

T: 10 miles, 20x400m

69.5, 44.4

68.2, 46.4

67.7, 55.3

68.4, 53.8

67.1, 58.2

68.7, 62.9

69.0, 63.8

68.7, 63.4

67.6, 63.3

69.2, 62.8

68.7, 64.1

68.4, 67.9

68.9, 67.7

68.9, 69.1

68.8, 63.9

69.3, 69.3

69.3, 64.3

68.5, 64.5

69.7, 64.1

68.2, 61.6

W: 50 min easy, 6.86 miles, 7:17 pace

Th: 13.15 miles, 2x1600, 2x800, 2x1200, 2x800, 2x1k, 2x800

5:00.8, 63.0

4:56.1, 69.5

2:30.8, 62.8

2:26.9, 62.5

3:47.5, 77.9

3:43.4, 63.9

2:30.1, 59.3

2:28.4, 64.3

3:10.8, 65.6

3:06.1, 68.3

2:32.4, 63.6

2:26.8, 63.6

F: 50 min easy, 6.58 miles, 7:35 pace

S: Rest

S: 15.27 miles, TC 10 mile 51:15 (25:39, 25:36), last 3 miles in 5:00, 5:07, 4:43

Total: 60.9 miles