This was really good.
This was really good.
Non Periodic Cicada wrote:
rojo wrote:
Every 17 years, the cicadas come out to do their magic. The same is true for John Kellogg.
17 years after guiding Wejo, John Kellogg has come out of semi-retirement and is once again coaching an unsponsored athlete who is training in obscurity in Flagstaff. The duo hope to take on the world at World Indoors. The issue is there is a 7:52.00 qualifying standard and not that many meets that go that fast in the US that aren't on an oversized track - unless you are a big enough name to get into say a 7:30 race at the NBIGP.
So does anyone know of a sub-7:52 race in the US on Feb 10th - the last weekend for qualifying? What about the two weekends before - Feb 3 or January 27?
I'm playing the same role I played with Wejo 17 years ago - acting as an unofficial agent/manager.
I know on the 27th of January the Dr. Sander Invite is at the Armory (Former armory track invite), but don't know how fast the race will be plus that will be more of a rust buster. Any info you have is appreciated.
The next weekend - two of the bigger US meets are being held. Camel City with 80k in prize money - but it's a flat track so 752 might be tough there and Millrose. Anyone know if there is a 3k at Millrose? How hard is it to get in the B mile?
What is going on during the 10th? That's the weekend I was hoping to find a great 3k. I know the NBIGP is that weekend but that's on the IAAF tour so getting in might be tough. Anything else that weekend? Flying to Europe would be an option if we were guaranteed to get into say a 745 race.
Ideally, our guy would run the 3k rust buster on 27th, then maybe run the B mile at Millrose, then take his best shot at the 3k on the 10th.
Post your thoughts or email me at
robertjohnson@letsrun.comYou probably don't realize that other types of Cicada come out every year. Those ones have a clue what is currently happening. Be like them.
Would help if I quoted the post I was complimenting.
This is awesome.
Thanks so much for sharing. I notice that Friday session from Rojo's old logs when he was training for Chicago (or was it another marathon?)...
I've never seen more than a 1-2 week snapshot of John's training. If he didn't mind, I would love to see what your build up has looked like for this Indoor Season?
This is the kind of stuff that made Letsrun great back in 2003-2005...
You do know that Track and Field News (I wrote it out as opposed to writing TaFnews for the cognoscenti - since you are not) has a list of every major indoor track meet in the U.S. this season?
In one search I got to the calendar and looked at it and see that there are about 10-12 meets between TODAY and February 3rd. Could not be that hard for you (as an agent) to contact EACH of these meets and see if they are holding a 3000m race? Could it?
Why not just go to BU Valentine and perhaps reach out to the expansive elite/sub-elite Boston running community for a pacer? Surely there is someone who's a pretty solid D1 post-collegiate who runs for one of the groups out there that will run a 4:12 mile for you for $200-$500.
Whether in Boston or NY, the clubs in the area can provide rabbits if you request.
IFAM Indoors in Ghent, Belgium is on the 10th Feb. Normally around that time mark for the 3k.
Gives a contact for entries and free accommodation etc.
http://www.ifam.be/index.php?option=com_content&view=category&id=53&layout=blog
Piraat wrote:
In Flagstaff right now and training hard for up to two attempts at the world standard starting in three weeks. JK's been coaching me since I graduated college and, though the past year has mostly been a building year, I'm very excited about how far I've come. My PRs are 3:43, 7:58, and 13:57. The 7:58 is from two years ago and I think it's very likely it can go down.
My last week of training looked like this:
Sunday, 31 Dec 2017: 4 mi am / 10 mi pm
Notes: felt kind of heavy but decent run still
Monday, 1 Jan 2018: 7.00 mi
Notes: good run, felt fresh, 6 strong strides on roads
Tuesday, 2 Jan 2018: Tempo 12 12 8 + hill strides @ 3000ft
5:02/mile, 2.38 mi, 3 min rest
4:58/mile, 2.43 mi, 3:30 rest
4:53/mile, 1.64 mi
each loop had a tiny drop overall, climbing about 20 ft in the first mile and then descending about 40 feet the rest of the way. fast course. camp verde
jogged 10 min and did 4 short fast hill sprints up a ~40 ft hill
lift in PM
Wednesday, 3 Jan 2018: 4 mi am / 10 mi pm
Notes: feeling good
Thursday, 4 Jan 2018: 5 mi am / 5 mi pm
Notes: really feel like i'm adapting to the altitude. easy days actually feeling easy
Friday, 5 Jan 2018: Intervals 2x5x100 + 2x600 @ sedona (4500 ft)
Notes: mini workout. full recovery. 3 min after 600s.
16.1, 14.8, 14.9, 13.8, 13.5
15.8, 14.7, 14.4, 13.3, 12.8
1:33.3, 1:30.8
felt strong, breathing hard last 200 of 600s but that's it. felt comfortable on cooldown
Saturday, 6 Jan 2018: 8 mi
Notes: AM lift. evening run. feeling good tib anterior sore
Nice work man. It’d be good to see you rep Ireland at world indoors. Plus that marathon strength you built up this year will definitely help. Looks like you have a really good crew that you’re training with in Flagstaff too.
The Overexplainer wrote:
You do know that Track and Field News (I wrote it out as opposed to writing TaFnews for the cognoscenti - since you are not) has a list of every major indoor track meet in the U.S. this season?
In one search I got to the calendar and looked at it and see that there are about 10-12 meets between TODAY and February 3rd. Could not be that hard for you (as an agent) to contact EACH of these meets and see if they are holding a 3000m race? Could it?
How does a meet simply being listed on a calendar give any indication of whether it's likely to go sub-7:52, which is ultimately the goal?
Dingler wrote:
The Overexplainer wrote:
You do know that Track and Field News (I wrote it out as opposed to writing TaFnews for the cognoscenti - since you are not) has a list of every major indoor track meet in the U.S. this season?
In one search I got to the calendar and looked at it and see that there are about 10-12 meets between TODAY and February 3rd. Could not be that hard for you (as an agent) to contact EACH of these meets and see if they are holding a 3000m race? Could it?
How does a meet simply being listed on a calendar give any indication of whether it's likely to go sub-7:52, which is ultimately the goal?
That's where the phone call comes in.
Unfortunately this is not Stephen Scullion. Scullion posts on strava and the workouts don't line up with what he has done lately. Good guess tho!
PrZ wrote:
Piraat wrote:
In Flagstaff right now and training hard for up to two attempts at the world standard starting in three weeks. JK's been coaching me since I graduated college and, though the past year has mostly been a building year, I'm very excited about how far I've come. My PRs are 3:43, 7:58, and 13:57. The 7:58 is from two years ago and I think it's very likely it can go down.
My last week of training looked like this:
Sunday, 31 Dec 2017: 4 mi am / 10 mi pm
Notes: felt kind of heavy but decent run still
Monday, 1 Jan 2018: 7.00 mi
Notes: good run, felt fresh, 6 strong strides on roads
Tuesday, 2 Jan 2018: Tempo 12 12 8 + hill strides @ 3000ft
5:02/mile, 2.38 mi, 3 min rest
4:58/mile, 2.43 mi, 3:30 rest
4:53/mile, 1.64 mi
each loop had a tiny drop overall, climbing about 20 ft in the first mile and then descending about 40 feet the rest of the way. fast course. camp verde
jogged 10 min and did 4 short fast hill sprints up a ~40 ft hill
lift in PM
Wednesday, 3 Jan 2018: 4 mi am / 10 mi pm
Notes: feeling good
Thursday, 4 Jan 2018: 5 mi am / 5 mi pm
Notes: really feel like i'm adapting to the altitude. easy days actually feeling easy
Friday, 5 Jan 2018: Intervals 2x5x100 + 2x600 @ sedona (4500 ft)
Notes: mini workout. full recovery. 3 min after 600s.
16.1, 14.8, 14.9, 13.8, 13.5
15.8, 14.7, 14.4, 13.3, 12.8
1:33.3, 1:30.8
felt strong, breathing hard last 200 of 600s but that's it. felt comfortable on cooldown
Saturday, 6 Jan 2018: 8 mi
Notes: AM lift. evening run. feeling good tib anterior sore
Nice work man. It’d be good to see you rep Ireland at world indoors. Plus that marathon strength you built up this year will definitely help. Looks like you have a really good crew that you’re training with in Flagstaff too.
It's not him. He is coached by Alan Storey.
Is it not Luc Bruchet, the guy in the LRC singlet who was second to Galen Rupp at that 5k in Portland last year?
Strike that
Dingler wrote:
How does a meet simply being listed on a calendar give any indication of whether it's likely to go sub-7:52, which is ultimately the goal?
It does not give any indication, that is why I wrote this:
" Could not be that hard for you (as an agent) to contact EACH of these meets and see if they are holding a 3000m race? Could it?"
I will post it again for the slower thinkers. Look at the results fro each of the meets that would meet your needs in terms of dates, the distance of the races, and travel proximity.
Out of the 10-12 that I saw in 2 seconds, there are probably only 5 that will work. Then you call.
Come on, guys. Clearly he's this pirate:
Hunke wrote:
Come on, guys. Clearly he's this pirate:
http://www.cornellbigred.com/roster.aspx?rp_id=39485
7:58 from 2 years ago: DING
3:43 1500m: DING (Bison Outdoor 2016)
13:57 5000m: Missing (14:04 official PR)
Clear ties to Rojo: DING
Strong candidate.
I just want to know if this guy will be sporting a yellow Puma kit with L E T S R U N . C O M on the front in iron-on letters. That'd be classic!
13:57 5k PR listed here. Check.
https://twitter.com/letsrundotcom/status/878477145701367808Letsrun singlet. Check.
No doubt about it, it's him.
Yeah, that's me. I cracked up at the Stephen Scullion post. I guess we have pretty much the same PRs. But I'm Dutch (dual citizenship), not Irish.
I think we've figured out the races, will post my schedule in a week when it's locked down. Thanks to everyone for the ideas. The Ghent race looks especially good but I think we're all set on the East coast.
I'm flying out to the Netherlands to race the Dutch national champs, hopefully will have the world standard by then.
As for those asking about how JK's training has changed over seventeen years... I'll try to get him to post on the boards but he says that nothing has really changed, it's more about figuring out what strengths and weaknesses I have and adapting the training to suit them. Also, he thinks if I do anything big this season it's mostly because of ramping my mileage up this past Summer and stringing some 90 mile weeks together which I've never done before. But here's training from my buildup: I skipped a couple days of easy mileage, started running on Oct 24th. Took some downtime after running an Ekiden in Japan Oct. 9th because I was pretty beat up; normally can build up faster since we don't need to take much time down.
Sunday, 29 Oct 2017: Run 3.00 mi
Notes: easy down day on the treadmill. crazy rainy out. also cold.
Monday, 30 Oct 2017: Run 9.00 mi
Notes: great run finished up 15 min on grass and 5 min barefoot
Tuesday, 31 Oct 2017: Run 9.00 mi
Notes: very good run 10 min pickup on track at the end and light strides. lift same as last time.
Wednesday, 1 Nov 2017: Run 1.00 mi
Notes: am shakeout
---
Run 8.00 mi
Notes: on roads, tons of rain
Thursday, 2 Nov 2017: Run 4.00 mi
Notes: am run
---
Run 5.00 mi
Friday, 3 Nov 2017
Run 2.00 mi
Notes: am
---
Run 9.00 mi
Notes: pm. 8 min barefoot on turf before my feet froze off
Saturday, 4 Nov 2017: Run 7.00 mi
Notes: decent run. strides. timed the last (most were less than 100) and it was 15.9 so taking it easy
Week total: 57.00 mi
Sunday, 5 Nov 2017
Run 5.00 mi
Notes: easy run
Monday, 6 Nov 2017
Run 6.50 mi
Notes: feeling pretty good
Tuesday, 7 Nov 2017
Progression 9.00 mi
Notes: 65 min run with about 30 min pickup. very easy was running 550s on the roads. good lift. up to 205 on deadlift.
Extra: Strides; Lift; Core; foam roll; stretch
---
Wednesday, 8 Nov 2017
Run 5.00 mi
Notes: 12 minutes barefoot
Thursday, 9 Nov 2017
Run 7.00 mi
Notes: easy strides
Friday, 10 Nov 2017
Run 2.00 mi
Notes: cold af
---
Run 7.00 mi
Notes: run indoors with some pickups
Saturday, 11 Nov 2017
Run 7.00 mi
Notes: good run 5 min barefoot. good lift.
Total: 50.50 mi
Sunday, 12 Nov 2017
Run 11.00 mi
Notes: good run. l toe sore but got better and feels good now.
Monday, 13 Nov 2017
Run 4.00 mi
Notes: am run
---
Run 9.00 mi
Notes: good pace on the run. 1 mile on infield.
Tuesday, 14 Nov 2017
Intervals 4k 3k 2k
Notes: on the track.
86 87 86 84 82 82 82 81 80 80 79
2 min rest
79 80 78 79 78 79 78 38
4 min rest -- pissed off cause I tried to take my tights off and in the dark couldn't figure out my laces. would have started a lot earlier.
74 74 74 72 69
workout was very easy. zoning out most of the time.
jogged to indoor track and did 100s and 150s with a lot of rest. felt totally easy despite being reasonably fast -- 3-4 min rest -- but turns were a little rough. first time doing indoor track strides in months.
13.9 14.4 21.1 21.0 20.7 13.9
Cooled down indoors
Wednesday, 15 Nov 2017
Run 8.00 mi
Notes: 5 min barefoot
Thursday, 16 Nov 2017
Run 13.00 mi
Notes: shins a bit sore by the end. 6 easy strides
Friday, 17 Nov 2017
Progression 10.00 mi
Notes: pick up + strides
Saturday, 18 Nov 2017
Run 8.00 mi
-----
Total: 75.02 mi
Sunday, 19 Nov 2017
Run 2.00 mi
Monday, 20 Nov 2017
Run 3.00 mi
Tuesday, 21 Nov 2017
Run 5.00 mi
Wednesday, 22 Nov 2017
Run 10.00 mi
Thursday, 23 Nov 2017
Run 10.00 mi
Friday, 24 Nov 2017
Run 13.00 mi
Notes: been lazy with logging. got dinged up doing strides on the track last week friday. fast strides + turns = nono. turns out it's my posterior tibial tendon bothering me. not my toe flexor. kinda annoying it took 6 months to figure that out but whatever. took a few days down to do some heavy pt and feeling a lot better now. ran a million laps on the turf today to make it 13, going to do the workout tomorrow
Saturday, 25 Nov 2017
Intervals 8x1000
Notes: 8x1000 in nb flats pretty easy but uncomfortable. just a weird pace. 200 jog in just over 60 seconds, speeding up as i got more comfortable actually
3:22.5, 3:14.1, 3:15.3, 3:13.7, 3:11.2, 3:03.6, 3:03.0, 2:57.6
some jogging and then 1x100, 3x150, 3x100 with full recovery
13.3, 20.4, 19.9, 19.4, 14.5, 13.8, 14.3
last 3 hundreds were more cruise effort
good lift
---
Run warmup/cooldown
Notes: 4 up 3.5 down
---
Total Running: 56.84 mi