not this year wrote:
Very close but I don't see it happening for a little while. Looking at his races over this year the 4:07, 4:04, and 4:00 are much faster then anything else. The mile and 3k times are not what a sub 4:00 1500 guy should be running. Yes I know those were indoor times, but that does not explain a 4:37 mile. He's also improved by 7 seconds over just a few weeks, so I'd be a little worried the timing on your training. Improvements like that in early season tend to result in seasons best being those early races. I really hope he does it, I've been following this thread for a long time now. He's made some great improvements, but his races seem to show that he might have had his best of the year last week. Good luck dude and I hope you prove me wrong.
Well, that 437 mile was up in Flagstaff(7000ft) :-D
Also, my training is geared only for the 1500. I could post a common workout week, but I'm afraid that it'll cause a stir up.
Oh well...results are showing that this works for me...
TYPICAL WORKOUT WEEK
Monday: 3 workouts that seem to be used most often during the season:
* 2x1200 w/ 8-10min recovery: first one is done @ 1500 race pace(so 315 goal pace is usually the key).
*1x1200 @ race pace(315), 1 min recovery, all out 300, 6-8min rest, race pace 800 (210 goal).
* 1x1200 @ race pace, 6-8 min, 1x800 race pace
Tuesday: usually faster than race pace stuff:
repeat 300s, 400s, maybe break down starting @ 1k.
Wed: recovery: pool workout or easy 3-4mile run
Thursday: one of two workouts usually: 4x400 w/ 30 second rest...freaking hate this! :) or 3x(160,160,80..all out sprints w/ 1min recovery and 5min between sets)
Friday: 4x200 @ 800 race pace
Sat: Race
Sunday: on your own.
This has been the last month or so.
In the beginning, we were running twice/day. Morning would be mile repeats or tempo stuff.
As you can see...very demanding.
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BOINGO AND RON!!!!
Good to see your username :-D :-D
How's everything going?!!