Anyone want to train an older guy in the 800/1500?

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15 hours ago 07/21/2024 4:29pm EDT

re: highhoppingworm

highhoppingworm wrote:
Pretty good week. In FL again so pretty hot running. Very happy with workout Saturday.
M - 6 @ 8:32
T - 6 @ 7:39
W - 6 as 3 up + 2 @ 5:50 pace + 4x13s max sprint + down
Th - Off
Fr - 7 @ 7:25
Sa - 9.5 as 3 up + 8x1000 w/ 75s off + 4x200 w/ 90s off + down. Avg. 3:30 on the 1000s and 32/33/32/32 on the 200s.
Su - 6 @ 8:38
Total - 41 miles

reckon you're in about 17:00 5k shape give or take 30 seconds?

are the first few miles of your non-workout-runs quite a bit slower than that which follows?

either way, i've found taking a short break after the first 2 miles of runs to do 3-6 strides makes the rest of the run feel so much better

14 hours ago 07/21/2024 5:23pm EDT

re: coach ewe

coach ewe wrote:
highhoppingworm wrote:
Pretty good week. In FL again so pretty hot running. Very happy with workout Saturday.
M - 6 @ 8:32
T - 6 @ 7:39
W - 6 as 3 up + 2 @ 5:50 pace + 4x13s max sprint + down
Th - Off
Fr - 7 @ 7:25
Sa - 9.5 as 3 up + 8x1000 w/ 75s off + 4x200 w/ 90s off + down. Avg. 3:30 on the 1000s and 32/33/32/32 on the 200s.
Su - 6 @ 8:38
Total - 41 miles
reckon you're in about 17:00 5k shape give or take 30 seconds?
are the first few miles of your non-workout-runs quite a bit slower than that which follows?
either way, i've found taking a short break after the first 2 miles of runs to do 3-6 strides makes the rest of the run feel so much better

Ya. I would guess 17:30 or so.

My first few miles are indeed slow. Most running is before 6am and I am definitely getting more stiff as I get older.

14 hours ago 07/21/2024 6:03pm EDT

re: highhoppingworm

highhoppingworm wrote:
coach ewe wrote:
reckon you're in about 17:00 5k shape give or take 30 seconds?
are the first few miles of your non-workout-runs quite a bit slower than that which follows?
either way, i've found taking a short break after the first 2 miles of runs to do 3-6 strides makes the rest of the run feel so much better
Ya. I would guess 17:30 or so.
My first few miles are indeed slow. Most running is before 6am and I am definitely getting more stiff as I get older.

Is the 8 x 1k meant to be threshold? If you’re in 17:30 shape, those k reps are way too fast for threshold. 3:30 is 17:30 pace. 8 x 1k at 5k pace off 60s is a brutal, if not impossible workout. I would bet you’re in better shape than that. Or the threshold was done too fast.

13 hours ago 07/21/2024 6:51pm EDT

re: Remco E

Remco E wrote:
highhoppingworm wrote:
Ya. I would guess 17:30 or so.
My first few miles are indeed slow. Most running is before 6am and I am definitely getting more stiff as I get older.
Is the 8 x 1k meant to be threshold? If you’re in 17:30 shape, those k reps are way too fast for threshold. 3:30 is 17:30 pace. 8 x 1k at 5k pace off 60s is a brutal, if not impossible workout. I would bet you’re in better shape than that. Or the threshold was done too fast.

It is and I am probably a bit over my skis. My guess is that I am running this as a CV workout and LT pace is closer to 6 minutes at present.

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