I want to become a 4:17 1600m runner wrote:
8x800m on hilly-ish trail, 90 second recovery, average 2:33
10 mile tempo before school in 59:55 - felt really lethargic and just not good
you're gonna feel like crap running 10 miles at 6 pace. that is a workout for a 15:30 xc runner. As long as you don't hurt yourself or get set back with illness, it will pay off later. Be careful over the next few days. make sure you are recovering.
wow that makes me feel confident about some of my recent longruns, unless I am just straight aerobic based.
Yeah.... I feel like I could run 15:45 at the moment, but I did a 59:35 a few weeks ago and it felt much better.
I feel pretty good today.
2 more good workouts:
40 minute hilly tempo at 5:46 pace
8x1k on trail average 3:09, 90 second recovery. Pretty flat but still happy with it
My first race is March 6th (a Friday) so I’m going to begin the transition into more vo2 type stuff, like 600s at 3200 pace or shorter faster repeats. Not completely anaerobic as it’s a gradual transition but I laid a very good base phase and I think I can start getting in higher turnover stuff.
You’re grinding your butt off and you should be proud of yourself. Keep this up through the good and the bad days and you will have a lot to look forward to in the coming years.
Thank you! It's the fun of chasing a dream that I've had for years that keeps me going. I feel like it's within reaching distance but I have to claw for those extra few steps.
Updates:
Workouts:
10x400m 90 second recovery average 66 in trainers.
25 minute hilly tempo 5:29 pace
Some decent long runs
Had my first meet on the 6th, after school.
1600 - 4:36.8 (65, 69, 73, 69) completely solo and insanely windy and a rust buster, but was still disappointed. Also freezing cold. Doubled back an hour later and ran 9:53 for 3200 (4:56, 4:57) which I was much happier with. Just didn’t feel like I had any wheels - got a great base but no speedwork yet.
Today - my second meet got cancelled because of covid, an hour before it started... very stupid. Anyways, I went and did a solo 1600 time trial today. 4:29.15 (64, 69, 69, 67). It was tough but it was 7-8 seconds faster than just last week, the wheels came back... AND it was a solo time trial. I’m pretty fit.
So I don’t know how the covid thing is going to pan out but I’ll probably do a meet simulation next Saturday the 21st where I’ll time trial a 1600, 800 and 3200 like I was supposed to race today. Until then, back on the grind! Got a tempo and 3x(800-200-200) workout coming up in the next few days. Thanks for following along!
With COVID-19 and this track season seemingly done for I wanna say that your logs have been inspiring. Even if we may not get to race this year your dedication has been impressive. I wish you the best
Hey man! Thanks a lot and I love the positivity ? and hope you’re hanging in there too.
Cliff notes:
Pulled the plug on doing a time trial this week, wanted to take the opportunity to train more and not get greedy.
80 minute long run closing last 20 minutes at 5:52 pace after a long progression, felt like absolute trash and legs were trashed so happy with the effort
3x800-200-200 also went pretty poorly, on the track by myself in trainers. Was 2:18-9 for the 800s and 31 for the 200s. Wanted 2:15/30. Eh.
Same 25 minute tempo, also 5:29 pace and then some 30 second hills after
8x2 minute on, 2 minute off fartlek - was brutally hot, but managed to handle 5:20/7:20 pace
4x500 1 minute recovery in 1:25, 2 minute break, 500, 400, 300, 200 with 1 minute recovery - 1:25, 70, 49, 30. Wasn’t too happy with it. I can never seem to bash our speedwork on the track on my own anywhere near my fitness indicates. Happy that I managed to finish.
Lots of core/leg strengthening work.
80 minute long run tomorrow, easy run, then back into some more workouts. Planning a 1600m time trial around April 6th because I feel I’ll be happier with my fitness then. Still holding on to hope that we will have a shortened outdoor season so want to stay sharp.