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1500m training
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I see this thread fell down to page 3, so thought I best post a quick update.
My trip to NY, catching a cold and having no key track races in August has kind of provided a natural break for me. Just as well as my season goes on until my 10,000 track debut on 30/09 - about as late as you can get in the season.
I've put in a couple of big mileage weeks, somehow hitting 110 miles in 7 days - my biggest since marathon training early last year. I trained through a low key <3M hilly road race (14:38) and my county champs 10km (32:49 - PB by 30s) and am looking to continue the high volume with 3 sessions per week until 10 days before the target race, then catch the last 3000m in Watford and rest up for the 10,000. I'd need perfect conditions, a pack to draft and a very good day if I was to beat 32mins, but I'm not afraid to split in 15:50 - 16:00 and give it a good go. I've done enough miles all through summer to convert well from 5km going upwards.
Looking further forward, another advantage of my training partner is his knowledge of the European circuit. Despite his previous 62 / 2:14, he needs a current HM time to secure a London marathon place. A few of us are looking at the possibility of going to Trentino in Italy in November. Judging by the results from last year (25th place was 70:00), it could be a fast one. Certainly something to keep me motivated as winter draws in!
Two races now before the end of the season, with a measure mile and 5km on Wednesday within 15 minutes of each other. Don't know what times I 'm looking for considering I haven't raced for ages, especially considering during June and July I was averaging nearly two races a week.
Solid Speed Training this week -
Monday - 3 km effort in 10:26 - this was pathetic but it did come straight after a twelve hour shift of cleaning and gas bottle lifting so I really shouldn't really have bothered.
Tuesday - 3 miles fast including 1200 Metre effort in 3:41
Friday - 19 hour coach journey back home - absolute fucking joke.
Saturday - 4 x 400 Metres (Road) at approximately 95% / race pace with long recoveries
Times were pretty good going seeing as I felt a bit rough - 60, 62, 61, 60.
3 Miles Total including warm up / down and jogging about.
Maybe a sub 4:50 could be on the cards but to be honest I'll be pleased with anything under 5. What are people's aims for the coming season?
Afternoon
Got an email fromm the organiser of my mile race next Saturday, i collect it on the day. Only snag is i've been off running most of this month (knee probs) have had 2 physio sessions and have only returned running (13 miles so far this month before todays training) so know theres not much i can do now with one week away.
But any advice.
Been rowing all this week so keeping up my fitness that way and will continue to do so.
Pammie - I guess, injury allowing, regular strides and maybe an 800 - 1km time trial (flat out) in the next couple of days. I've also entered as the race now incorporates my club champs - say hi if you see me.
TiC - Re next (track) season, it's early days, especially as the current season isn't quite over for me, but I'm likely to be putting more focus into the 1500. My club now has two new distance runners who could be running close to 14 flat for 5km by next year, so I'm being 'forced' down to keep in the team!
I'll be sacrificing my XC (real shame), instead putting in big miles and running some kind of 10km - HM road race every 4 or 5 weeks, then maybe one or two indoor 3000's in Dec / Jan. At this stage my aim would be to run close to 4' for the 1500 next summer which should equate to around 15' for 5000.
so far so good have had 2 good days running 1.8 miles yesterday 2½ miles today interspersed with some rowing, am off from work all week so plenty of time to recover between sessions.
Can't rememer what club you run for. But if you see me Benfleet vest, with number 18, come and say hi as well.
Finished the season with a flourish.
Derby Midweek Race - Measured Mile: 1st in 5 dead.
This is a slow time but there was a strong headwind on the way back and I was racing for the win and not for time. I attacked with 400 to go and took eight seconds out of 2nd place. All in all, a pleasing race and you cant be too unhappy with a win. In a faster race I'm sure I could have targeted 4:50.
My season continutes... 8:53 by my watch in Watford last night, which is 20+ seconds faster than I ran early season.
I followed a clubmate who had run a sub 32 10km last week (and actually has an 8:02 PB from the past) and the pace was pretty even at 70s per lap. It felt really good and relaxed - we hit 1km in 2:55 but he slowed significantly in lap 5 (73 - 74s) which let a gap form to the pack ahead. I made the mistake and took the easy option of following for an extra lap when I should really have tried to stay with the leaders. Second km was 2:53, the third 3:00 - 1:50 for the first 600m, 70 for the last lap. It was a solo effort until the last 100m when two very young looking runners sprinted by. I had plenty of energy for to respond, but lacked the basic speed - I'd guess they're 8 / 15 runners starting to train for XC.
whoooah! that is a quality PB so late on in the season. Can't believe your second km split time, I don't think I could even run a km that fast. According to Frank Horwill that would set you up for a late 32 10,000, but you obviously have better endurance than that which is v. impressive. Congrads.
Aims for the second season for myself are pretty much all about the mile -
Aside from the Bournemouth AC sessions, I will be sticking during the winter to a programme that El Garouj stuck to himself though obviously at a much faster speed.
This includes - 30-45 / 50-60 minutes continous running - either straight, fartlek or inc efforts
4 x 2000 metres with 2 minute recoveries
6 x 1000 Metres with 90 second recoveries
I cant see how this problem could possibly not help me to improve my endurance during the winter.
I am hoping for standards in the 5km (16:30), 10 km (35:30) and possibly Half Marathon (79).
Then during the track season I want to run atleast a sub 4:20 1500 with hopefully a 4:13 and go as close to possible to cracking nine minutes for the 3km season. Looking forward to the challenges that lay ahead.
I know some people are still in their season, but for the majority what will your aims be for next year?
Hello Classic
Next year.
a) i have entered the ballot (you know where) if i get in i'll be doing that i have a score to settle with the distance
b) the aim is to do shorter than 5km races, improve speed so depending on a) depends how i plan it
c) to join a track club as second claim to concentrate on b)
d) the main focus lower 5km as much as i can by doing as many serpies LFOTM as i can. I'm 40 in June where my pbs can start afresh, but i don't want that i want to be faster next year
TIC - as I don't really do any training faster than 3km speed, my 3km will always be quite week - I'd probably only slow down by a second per lap moving to 5km, then another 2 - 2.5s (even less in winter) to move from 5 o 10km. I figure that Horwill's 4s rule is aimed more at milers moving up the distances. For reference I ran 33:18 for 10km a couple of weeks after a 5km pb of 16:27. 35:30 / 79mins would be a pretty weak conversion if you achieved 16:30.
That 4 x 2000m session is very tough but will be a massive benefit. My training partner told me last night that a few years back he managed 5 x 2000m with 60s recover @ avg 5:40 prior to running 28:10. I'd struggle to complete one of those reps
I see the two runners who overtook me in the last 100m had both run 1:55 for 800m this season. I won't beat myself up about that. My clubmate who ran a solo 8:02 3000m the week before 13:40 for 5km could only run 1:58, so there's still hope for those of us lacking that basic speed.
My final week of the season:
Monday - 5 miles inc 3 x 400 metres uphill
Tuesday - Rest, had loads of work to do
Wednesday - Measured Mile Road Race (Derby) - 1st place in 5:00 - ran the first half into a headwind for a split time of 2:34, pace felt easy but I didn't want to attack to early, so waited till around 400 metres to go and somehow managed to take nine seconds out of 2nd place who must have died completely.
5KM Road Race - This followed literally five minutes afterwards and in hindsight I should never have run. Went through 1km in 3:14 but then got awful stitch and hit halfway point in 9:37, finished in 19:57 lol, not that I was that bothered.
Thursday - 5.7 Miles inc 2 1km ascents uphill. Ran okay but not v.fast, just trying to improve my endurance before I concentrate on running long runs fast.
Friday - just didn't feel like running so went cycling on the racer instead - 10 miles inc 3 800 metre ascents uphill - intensive riding at fast pace / high cadence.
Saturday - 30 mile hilly cycle on racer through the country - felt really fit and climbed v.well - I seem to be combining the two activities much easier than I used to do, my legs didn't feel weird at all. Avg speed - 17 MPH - not bad considering roughly a third of the route was spent going uphill.
Sunday - 7 miles inc 10 x 30 second short uphill bursts. - Ran for fifty minutes which I haven't done for a few months and felt suprisingly fresh with a fast km sprint at the end.
Taking my racer to uni next week and I've got a feeling that my training will be more than anything duathlon based, with a race in my hometown at christmas.
Weekly Mileage (Running): 22.5 Miles
Cycling Mileage: 40 Miles
Feeling I was coming to terms with running daily again by the end of the week but a rude awakening as to my state of fitness at the start of the week!
Anyone else doing Road Relays on Ssaturday?
Ok, last week (first week of new season) Mon: 3km time trial in 9'06 - splits 2'56/6'00/9'06 - a shock to the system after three weeks off!
Tue: 30-35easy
Wed: 45easy
Thu: Circuits - another shock to the system
Fri: 45 easy/steady
Sat: 90easy/steady
Feeling I was coming to terms with running daily again by the end of the week but a rude awakening as to my state of fitness at the start of the week!
Anyone else doing Road Relays on Ssaturday?
HC - no road relays due to the 10,000 the following day. That said, I've caught a cold so probably won't race that either
I hope that by next year my club would be able to piece together a fairly serious 6 man team. We're not likely to win anything, but with a couple of 14 - 14:30 guys plus (I hope by then) two 15 min runners, we shouldn't exactly embarrass ourselves.
Finally the track season is over!
M: 2 x 40mins steady, sore throat
T: 40mins steady, 30mins easy instead of track as throat has become man-flu
W: 30mins easy, 40mins steady - feeling rough
T: 30mins steady, didn't feel up to track, so ran 35mins with 2 x ~2mins fast - barely managed 5 min mile pace and even that felt lacticy.
F: 40mins steady, cold clearing
S: 35mins steady, cold almost cleared
S: County Champs 10,000m in 32:04 (15:52 at half way) - still suffering from cold.
The words 'What' and 'if' come to mind... Guess I'll have to wait a year to find out, and if I have a good winter, perhaps I could progress further still?
JEJ - Hope you are feeling better soon And good luck for 2008
I'm starting my winter training tomorrow, this year has been rubbish for me frankly, not been able to keep training consistently week in week out, so tomorrow starting easy running and build my mileage up again with the hope next spring to do some track races and my monthly 5kms
Attended a training day yesterday with some coaches and that from England Athletics got some new ideas we did some practical work as well so have a few good ideas to use in my schedule
Last week for me:
Mon: 75 min steady
Tue: 45 min steady
Wed: 35-40 min easy
Thu: Circuits
Fri: 35-40 min easy
Sat: Southern (that feels bizarre!) 6 stage road relay – was on fourth leg, managed 19:20 over about 6k, was fairly even-paced across the two laps so don’t think I could have done much better on the day but am not fit so soon after an end of track season break yet.I would like to increase my speed as much as possible.
Damien - there are two main routes to finding a 1500. One is to join a club who compete in an athletics (track) league. This will normally give you access to 4 or 5 races per season. The other is to go to open meets which are typically held just about every week through the 'summer' (April to September). If you're in the South, check the Watford Harriers site. In the North Trafford AC host several meets in Stretford. Both are excellent, fast tracks and meets are carried out on Wednesday evenings.
HC - I'd actually written off the race earlier in the week (especially as I had to move house and work is quite busy as it's Q3 end) so I kept up a low level of training so the week wasn't a complete loss. I've previously found through trial and error that carrying on a low level of training whilst suffering from a cold makes no difference to recovery time. Just a shame that I missed out on running sub 31:30 - conditions were near as perfect - the track in Milton Keynes is excellent and there was only a breeze down the home straight - very rare for MK! Next year I may enter a race fitter and healthier, but conditions and competition can obviously play a massive part in such a race - I was double lucky as I had a free, evenly paced ride to about 4km before I had to think about the pace - and then I had help for the last mile which stopped my training partner (30:59) from lapping me!
Last weeks training -
Monday - 7 mile hilly / tempo - felt good at a relatively easy pace with occasional bursts up the hills.
50 minutes
Tuesday - 5km timed effort - 16:55 - very pleased with this effort which hurt a lot going round a 5km loop. It was originally supposed to be a 10km effort but I went through 2 miles in 11:05 so decided to go for a PB. I now want an official sub 17 race time for this Fridays race.
Thursday - 4.75 miles hilly - ran pretty well, died a bit at the end.
Suffered from lack of training due to getting ready for moving back to uni and having to work at the ol theme park as soon as I returned.
Weekly Mileage: 15.75 (poor)
Hope everyone is running well at the start of the new season.
A rewarding week for me including a new 5km pb from the Boscombe Pier Event on Friday.
Tuesday - 8 x 2 minute efforts on the promenade with 2 minute recoveries.
8.75 Miles Total
The top BAC guys werent there but I still won the majority of the reps against guys who have better season PBs among 5 miles / 10km. Reckon I probably averaged around 600 Metres per rep.
Wednesday - 60 minutes steady with housemates - Very easy pace, one of my housemates has a 10km PB of 50:13 so I'm never going to sweat too much running with him. In the end it was a good recovery run.
6 Miles
Thursday - 8 x 250 Metre uphill Reps on QP Hill - BAC Club Session
Was average 2nd best, coming second on the first six reps each time to a 55 minute 10 Miler.
Times were very pleasing - 60, 59, 58, 59, 61, 60, 62, 68.
Last one died a little but I'm never usually this consistent on uphill reps with times often ranging from 55 to 70.
Friday - Boscombe Pier Race 1 of 6 - 5KM - Top 15 (reuslts aren't yet up I might have been top 10) in 17:03 - PB
What excuse do I have to have to blame this time on? Well I could say that I missed the last bus and had to pedal three and a half miles like a maniac to get down to the pier in time - this is all true. However I ran a good race at a good pace and had I not died a little at the end could have broken the 17 minute barrier and got my national atheltes data under 20 standard which I've been after for a while. Went through halfway in 8:25 with a 4:20 1500 metre man, ran away from him quite easily and gave it all I had till the finish. Still its a huge 46 second road PB and even an 18 second PB on my Southern Men's 5000, so I was actually quite pleased. My only problem is that the conditions were perfect and I only wish Race 2 was next week rather than next month when the wind is bound to play a part in good times.
Saturday - 9-6 - work. No time or energy left for training but the trip there and back gave me some 10 Miles cycling mileage. Came back home to the news that housemates had attracted 60 people at Freshers Fair to sign up to the Bournemouth Uni Athletics Society which is pretty good considering we only got like four members last year lol.
Sunday - Morning run with the new freshers - only 2 of which showed up looolll. 2 Mile Run was good recovery and conversational pace throughout.
Late Afternoon - 8 Miles including 5 3/4 laps of Littledown Measured Mile Grass. Felt strenous even though I was only 6:30 miling around the park. Good rewarding run.
60 Minutes
Weekly Data: Mileage: 33 Miles Approx
2 Endurance Sessions
1 speed / strength session - Hills
1 speed / endurance session - Pier Effforts
1 Race
1 Recovery
Cycling Mileage: 23 Miles Approx
Anyone doing Cabbage Patch '10' next weekend - I am very attempted to try and get under 20 standard with sub 59 cos it is meant to be a very fast course. If not I'll settle for the start of the cross country season.
Mon: 60 min easy/steady
Tue: 7x800 (45”/100m jog) in 2’24, 2’24, 2’24/22/23/25/24 followed by 15 min 3man paarlauf with alternating 300 and 100m legs - first track session back
Wed: 45min steady r
Thu: Circuits
Fri:45min easy/steady
Sat: was meant to be a testing session where we did speed, strength, endurance etc tests, but not enough people there, had sacrificed long run for it for one week only so would have stayed at home had I realised – anyway session was ‘5k’ road loop in 16:14, ‘4k’ in 13:42’, then a ‘3k’ loop broken into a fartlek – hard through Battersea Park alongside river, then jog across the bridge, hard along the embankment on the opposite side then jog across te other bridge, total time 9’48. Then we did various strength exercises to finish press ups, plank, leapfrogs etc
Looking to do one more week of building mileage up in singles this week, before a cut back week then start reintroducing doubles again as the winter training really gets goingMy week (I recorded the pace for most runs so thought I'd add them to the log):
M: 40mins @ 6:15's, 40mins easyT: 40mins @ 6:15's, 9.3M inc Club track session of 2 x (1200, 400, 1200) - 3:50, 69, 3:48, 3:46, 68, 3:44 - felt very easy. Recoveries between 1 and 2 mins depending on how long it took the slower runners to finish their reps.W: 41mins @ 6:21's, 60mins @ 6:40'sT: 33mins @ 6:27's, 8.5M inc track session - km reps in 3:05 (60s), 3:04 (60s), 3:03 (60s), 3:02 (60s) (during which training partner destroyed me with 32s first 200m) - hence dropping to 800 in 2:23, 700 in 2:05, 600 in 1:48, 400 in 69 (recoveries increased as rep distance decreased as training partner maintained 1km reps in decreasing pattern).F: 41mins @ 6:24's - couldn't get out pm due to leaving do of attractive office temp.S: 13.4M in 90mins including 15mins hilly parlauf on hilly XC loop in Greenwich Park, then 6 laps straight of the same loop.S: 12.7M easy in 1hr27, picked up for a mile or so on way home. pm - restMonday - 6 x 1000 Metres with 600 Metre Recoveries
3:25, 3:34, 3:28, 3:32, 3:32, 3:28.
Avg - 3:29 - aim was sub 3:30 so not a bad sess and quite consistent times.
Mileage: 7 Miles
Tuesday - Negative Split Intervals - BAC Uni Track Session
1 Mile - 5:24, 800 - 2:25, 400 - 67 (which inc having to go round about a million people in the process) 200 - 31.
This was followed by some sub 14 second 100 Metre efforts from 100 metre rolling starts and then tried to pace a friend through a five minute mile but it was not succesful and I finished with a 70 second last lap.
Friday - 7 Miles - 3 laps of a rural route with plenty of grass and hills to negotiate. Ran well within myself - pace quickened each lap.
Next week shouldnt be so busy with work and lectures and if I have recovered from my illness I am looking for my first 40 mile week of the new season.
Mon: 75 easy
Tue: Tests – Balke Test (15 min continuous run around a track) – distance covered 4,805m – out in front on my own for all of this.
Sprint test – 3 x 40 yd (36.6m) sprint – record best time – 5.41s
Hop test – Hop 25m each leg – right leg 12 ½ hops left leg 12 ½ hops
Muscular endurance : Number of reps in 60secs : Press ups = 40, straight leg abdominals = 36, squat thrusts = 46
Standing broad jump – can you jump further than your own height? Yes
Flexibility test- can you sit and reach beyond your toes? Yes
Height – 6ft/1.82m Weight 10st 8lb/67kg
Wed: 1h45 steady
Thu: Circuits
Fri : 75 easy/steady
Sat : 16th in Met League XC – horrible race on a horrible course – legs felt heavy and tired from the start and I ran poorly even taking intoaccount only being a few weeks into winter training.