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On May 02 2012 03:06 L_Master wrote:
Sweet stuff. Obliterated your PR by miles and smashed your goal as well!
Time for sub 45 now!
Yeah sub 45 seems like a good next goal.
On May 02 2012 09:59 AirbladeOrange wrote:
Congrats dude! You signing up for another race?
I have a Cooper test in 2 weeks that I still need to do. Afterwards I'll start training some speed to do 200m's in the summer. I'm actually more of a sprinter. I'll probably do the same one next year. It's sort of a tradition in my city; we had about 2500 runners. Maybe I'll do another 10k sooner if there's one nearby.
On May 02 2012 17:07 Occultus wrote:
Gogo you can take off another 5 minutes off your PR till fall, just keep on training easy on easy days and hard on hard days!
5 minutes till fall seems a bit much. Maybe if I spent all of my workouts on the 10k, but I also want to do some weight lifting and sprints.
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Go for 800m! Sprinting talent + aerobic training is madness.
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On May 02 2012 20:55 Occultus wrote:
Go for 800m! Sprinting talent + aerobic training is madness.
Haha I'm not a talent at anything and I'm still bad enough that I can (and should) improve in everything. (28" 200m; 66" 400m; 49'30" 10k)
800m is probably 2'35", maybe 2'30". I'm just not built to be a middle or long distance runner; my legs are huge.
You need a certain amount of aerobic conditioning before you can actually do all of the interval training etc. anyway.
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On May 02 2012 17:07 Occultus wrote:
8 hours left until i run my first 1500m ever. Have a little bit respect because its middle distance but at least the pain lasts only a few minutes and not for 2 miles like in 5k's.
My last workout was Saturday, 9x200m in 33-35seconds, 200m jog rest with stronger headwind and trainers. Not blazin fast but sub 4:50 should be in range.
Bang, 4:48. Died a little bit at the end because of a 70s opening lap but all in all its ok.
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On May 03 2012 05:46 Occultus wrote:Show nested quote +On May 02 2012 17:07 Occultus wrote:
8 hours left until i run my first 1500m ever. Have a little bit respect because its middle distance but at least the pain lasts only a few minutes and not for 2 miles like in 5k's.
My last workout was Saturday, 9x200m in 33-35seconds, 200m jog rest with stronger headwind and trainers. Not blazin fast but sub 4:50 should be in range. Bang, 4:48. Died a little bit at the end because of a 70s opening lap but all in all its ok.
Nice work!
That's right about on par with where your 5k time is at as well. Wouldn't be surprised at all to see you go 10+ seconds faster before your season is up.
My last workout was Saturday, 9x200m in 33-35seconds, 200m jog rest with stronger headwind and trainers. Not blazin fast but sub 4:50 should be in range.
This is an excellent workout to do before a race but to be honest it tells you nothing really about your fitness for 1500m. Maybe you drew your 4:50 conclusion from elsewhere as well but I wouldn't use a workout like this is a predictor for a race (if that is even what you did).
Basically reasoning for that is rest is just way long. I know people that probably couldn't run 6:00 that could do a workout like that in their sleep. It's short enough with long enough rest that if you have "good wheels" it doesn't become challenging at any point during the repeat.
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England2675 Posts
I'm about 5 weeks into running now and I'm getting to about 16 minutes 3x a week and going up consistantly which is good. My knees feel a lot better than they did before running and my muscles are a lot more limber.
I just have two questions:
1. Where I live is on a hill so in my runs it will nearly always be uphill one way and downhill the other. I was just wondering which is the better way to do it? Should I go uphill on the way out, or downhill or should I alternate? I figure downhill first would help my endurance on the way back but uphill first would help recovery in the second part. Currently I've been doing downhill first.
2. When I start running my ankles feel tight. It's noticeable and subsides after two or three minutes but it only started happening recently. I've tried the ankle stretches I know but are there anythink else I can do to loosen them up before I run?
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Yeah its more an 800m pace workout but the "wheels" was everything i was missing. I have fairly good endurance but my 400m PR was at 68 seconds...
I got the 4:50 from Dr.Jack Daniels VDOT Chart. But the fact that middle distances are my weak events and the poor execution of my race tactics let me hope that my 5k is on a climb aswell.
Next Step: Sunday 3000m. Lot of races now for toughness and only easy regeneration pace runs in between.
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On May 03 2012 16:54 Flicky wrote:
I'm about 5 weeks into running now and I'm getting to about 16 minutes 3x a week and going up consistantly which is good. My knees feel a lot better than they did before running and my muscles are a lot more limber.
I just have two questions:
1. Where I live is on a hill so in my runs it will nearly always be uphill one way and downhill the other. I was just wondering which is the better way to do it? Should I go uphill on the way out, or downhill or should I alternate? I figure downhill first would help my endurance on the way back but uphill first would help recovery in the second part. Currently I've been doing downhill first.
2. When I start running my ankles feel tight. It's noticeable and subsides after two or three minutes but it only started happening recently. I've tried the ankle stretches I know but are there anythink else I can do to loosen them up before I run?
It doesn't matter if you start or end on a hill. If you're usually running from where you live I suggest alternating which way you go.
Maybe if you focus on doing ankle strengthening exercises this would help your problem. Here is some things you can do to strengthen your ankles:
* Do these without shoes on *
- Stand on one leg (make this harder by closing your eyes)
- Stand on one leg on a stability ball or one of those boards with half a stability ball on them
- Walk a short distance on the outside if your feet
- Walk on the inside of your feet
- Walk with your feet pointed outward
- Walk with your feet pointed inward
- Walk on the balls of your feet
- Walk on your heels (you can wear shoes for this one if you want)
- While sitting on the ground, roll your ankles clockwise and counterclockwise
- While sitting on the ground, move your feet from pointing up to pointing forward and repeat, engaging your calf muscles
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To echo Airblade as far the downhill or uphill first it pretty much makes no difference. Some people mentally like one way or the other. Either you get the tough part done first and coast back...or you get to practice being tougher on the way back.
Other than mental perspective though it doesn't matter.
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I have an alumni mile race coming up next weekend. I'm going to try to both have fun and get within a minute of my 8 year old PR.
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On May 04 2012 10:26 AirbladeOrange wrote:
I have an alumni mile race coming up next weekend. I'm going to try to both have fun and get within a minute of my 8 year old PR.
An alumni mile race eh, thats pretty awesome! Is it on the track or some sort of road mile/campus loop type of thing?
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On May 05 2012 02:48 L_Master wrote:Show nested quote +On May 04 2012 10:26 AirbladeOrange wrote:
I have an alumni mile race coming up next weekend. I'm going to try to both have fun and get within a minute of my 8 year old PR. An alumni mile race eh, thats pretty awesome! Is it on the track or some sort of road mile/campus loop type of thing?
Track. It's the first event of a home track meet. I always feel strange lacing up spikes or flats when I'm not in good running shape. The last alumni race I did was XC and I ran it barefoot so I didn't have to worry about that feeling.
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Totally fucked up my 3000m race.
There were 3 days between the 1500 (Wednesday) and the 3000 on sunday but my calves were still sore as hell. Had to run in flats because there was no way to do it in spikes on forefoot.
I wasnt focussed at all, no real 'fighting' mindset just heard the starting pistol and i started running like you do on a lazy morning run. Dont know how to describe this, everything you feel before a race wasnt there.
First 2 laps i ran like planned (82s laps), had power to overtake people and everything but somehow i got bored in my head. Stopped watching my clock, my hands were cold as fck and felt dizzy because my bloodstream was weird. Just wanted to finish the race. In the last 50m someone wanted to overtake me but i easily countered. After finishing i nearly collapsed, but not because of exhaustion. I just felt sick and dizzy like i was drunk. Hands still cold as ice, no sweat at all.
Time was 10:31. Goal was about 10:10 but man, that was a really bad race. Hard to describe but i just couldnt enlighten the spark, i just felt like jogging.
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On May 03 2012 15:50 L_Master wrote:Show nested quote +On May 03 2012 05:46 Occultus wrote:On May 02 2012 17:07 Occultus wrote:
8 hours left until i run my first 1500m ever. Have a little bit respect because its middle distance but at least the pain lasts only a few minutes and not for 2 miles like in 5k's.
My last workout was Saturday, 9x200m in 33-35seconds, 200m jog rest with stronger headwind and trainers. Not blazin fast but sub 4:50 should be in range. Bang, 4:48. Died a little bit at the end because of a 70s opening lap but all in all its ok. Nice work! That's right about on par with where your 5k time is at as well. Wouldn't be surprised at all to see you go 10+ seconds faster before your season is up. Show nested quote +My last workout was Saturday, 9x200m in 33-35seconds, 200m jog rest with stronger headwind and trainers. Not blazin fast but sub 4:50 should be in range. This is an excellent workout to do before a race but to be honest it tells you nothing really about your fitness for 1500m. Maybe you drew your 4:50 conclusion from elsewhere as well but I wouldn't use a workout like this is a predictor for a race (if that is even what you did). Basically reasoning for that is rest is just way long. I know people that probably couldn't run 6:00 that could do a workout like that in their sleep. It's short enough with long enough rest that if you have "good wheels" it doesn't become challenging at any point during the repeat.
Surprised you think 200 m jog when he is doing 200's at 800 pace is too much rest. I mean, a 200m jog is probably 50 seconds on the quick end to 70 with a slow jog. Whenever we do speed work at 800m or 1600m we usually do lots of rest with walk recovery.
My season is over. Got my 5k down to 15:45. Was hoping to go 15:35 at my conference meet but it was just too damn hot out and I ran my slowest of the season. I was ranked 15th and got 9th though so it wasn't just me that ran slow. It sucked because it was the first day we had over 70 in almost 1.5 months.
Ready to start training for cross again starting next week. I only ran high 27's for the 8k last year but I think I can break into the 25's this fall. My track season went much better and I plan on hitting 85 mile weeks from the end of July until the end of September. Hoping for a injury free summer and my motivation to stay high.
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Surprised you think 200 m jog when he is doing 200's at 800 pace is too much rest. I mean, a 200m jog is probably 50 seconds on the quick end to 70 with a slow jog. Whenever we do speed work at 800m or 1600m we usually do lots of rest with walk recovery.
Ah, I'll clarify. I don't think it's too much rest for that particular workout. I just don't think it's a very good "predictor" workout, especially if your doing longer events like the 1500m and certainly the 3000m. It just doesn't tell you that much about your fitness for those sorts of races because it doesn't stress the aerobic component that hard and tends to be a much easier workout for someone who has wheels. 200's in say 30-32 probably isn't terribly challenging for someone who has low 50 second speed even if their fitness isn't too good but would be a tough workout for someone with 65 second speed even if they were in shape to run pretty fast time at longer events.
Perfectly good workout for several purposes, just not a good workout to extrapolate your fitness from for any distance with the possible exception of 800m. Better workouts for that are things like 5x1km w/1 min recovery or 10x1km @ 10k pace with 30-60 sec recovery or 6xmile @ 10k pace w/1min recovery. The classic 10x400m w/60 sec recovery tends to be a decent mile predictor but some people struggle with it more than others.
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Wow! Diamond League today at Doha was awesome!!
Bunch of good match-ups and some VERY fast times especially given how early it was in the season.
Pamelo Jelimo looked great as she won by over a second in a very quick time of 1:56.94. Race was made interesting by a young Ethiopian gal (18 I think too) named Fantu Magiso who came charging to the lead somewhere on the back straight. The move ended up being a little too much though and she faded to second about a second behind Jelimo. If Jelimo isn't peaking too soon...it might just be a race for second in London.
Women's 3K was a GREAT race. Stepanie Twell went out hard with the pacer and led the race by 40-60m for a good two thirds, but eventually that pace proved to be too much and she fell off. The race then came down to two of the trifecta of titans of womens longer middle distance events: Meseret Defar and Vivian Cheruiyot. Despite the slow pace an dropping down in distance Cheruiyot managed to hold off Defar in a nailbiter of a sprint finish, winning by about .05 seconds.
Cheruiyot just looks monstrous right now. If Defar can't even deal with her at this distance...
Rudisha, as he usually does, took the mens 800m in a pretty fast time, especially early on, of 1:43.1. A fellow kenyan by the name of Job Kinyor really made him work hard the latter half of the race but Rudisha ultimately outclassed him in the final 100m. All I can say is damn is this guy good at 800..I'm pretty sure he has lost like only once in the last few years.
The men's 1500m was a FAST race. The winning times were faster than any clockings since 2010. The race was strung out somewhat from the fast pace from the gun, and by a little into the final lap it became clear it was going to be a race between Silas Kiplagat and World Champion and Olympic Gold Medalist Asbel Kiprop. Coming into the final stretch Kiprop got entangled with Kiplagat and he (Kiprop) nearly fell completely and almost came to a total halt. Despite that he got under control and hopped right back on the tails of Kiplagat...very nearly nipping him for the win and STILL managing to set a new lifetime PR of 3:29.78. Kiplagat got the win in 3:29.63.
Men's 3K was a disappointing for those of you like me who are Bekele fans. He fell of the lead pack a little past midway in the race and finished in 7:40, about 10 seconds back of clear winner Augustine Choge. Choge took the lead later in the race and was unchallenged, taking first over a second ahead of Eluid Kipchoge.
Bekele has been up, down, up down his last 4 races. He looked pretty good in Brussels last year setting a world lead 26:43, then this spring opened up with a 3K XC race in Edinburgh where he was downright awful, getting between by relatively unknown Irish and British runners. He then looked monstrous, and insanely smooth, at the SPAR Ireland 10k where he ran 27:49 on a very hilly course to shatter the course record of 28:3x set by Mottram a few years back. Then tonight a very mediocre race.
If Bekele gets it together he is the undisputed favorite heading to London...but the consistency isn't there yet and he has mentioned he is intentionally training a little less so as to avoid injury. It shall be interesting to see what happens with Bekele in the coming weeks, thats for sure.
Meritt ran quite well in the 400m clocking 44.19. Given how early it is seems he has a very legitimate chance of being in sub 44 shape come London.
Also a surprise was a win and PR by Allyson Felix in her weakest event, the 100m, in a time of 10.92 to beat a strong field.
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Bekeles passed his WR shape. He is still very good but i dont think he can regain previous strength. Now its the time for the upcoming Kenyans.
Maybe we can see some new WRs, especially on 800m up to 3000m sc, Maraton depends. Maybe Mutai aims for it in the fall. Dont think the guys at the olympics can run a third very hard marathon this year after London/Boston/Rotterdam and the olympic Marathon.
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Bekeles passed his WR shape. He is still very good but i dont think he can regain previous strength. Now its the time for the upcoming Kenyans.
Yea, I'm incline to agree with this, though keep in mind that Bekele is still just 29 which is really coming right into his prime. The bigger problem is that he has shown to have some injury issues and on top of that basically missed two years of training I'd be suprised if Bekele ran close to 26:17 again in his career. However, to be the hunt for a medal you really only need to be 26:3x or maybe even 26:4x shape so I certainly don't count him out of the running for London. If he shows some consistency I would unhesitatingly call him the favorite.
Maybe we can see some new WRs, especially on 800m up to 3000m sc, Maraton depends. Maybe Mutai aims for it in the fall. Dont think the guys at the olympics can run a third very hard marathon this year after London/Boston/Rotterdam and the olympic Marathon.
Hmm...I don't see anyone running 3:26 anytime soon. Since 2004 we have seen just SIX sub 3:30 clockings, and everyone of them has been 3:29.xx, mostly mid/high too. If that one fell it would surprise the hell out of me.
Similar thing with the 3000m, no one in the past 12 years, with the exception of a certain Kenenisa Bekele has come within a second per lap of the 3000m record and no athlete running today has shown me the signs that he could come close.
As far as the marathon I too would be quite surprised to see a very fast time in London. It's in August so there is a good chance it will be warm, and the course itself is very technical with a significant number of turns. It will be interesting to see if Wanjiru did end up redefining the olympic marathon into a hard, fast race right from the gun however.
I could see both Mutai or Makau making a WR run in the fall, and believe it could happen if everything goes right, which seems to be much more a requisite in the marathon than in any other race. I believe both have stated that they have confidence of 2:02 shape given all the pieces coming together.
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Also if you haven't seen the Payton Jordan 5K yet do yourself a favor and watch it:
Payton-Jordan Invite
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EPT
