Total Miles: 58
Sunday, 2/17
Woke up feeling a little regretful and quickly left to go do an hour easy. Just jogged up and down orange grove. Could feel some pain from the bruise I'd gotten on my foot during yesterday's race.
Monday, 2/18
Left for an afternoon run from my place headed the west on orange grove and ran to the rose bowl. Did one lap there, saw susan, came back. Didn't push the pace at all since I expected a difficult workout for tuesday.
Tuesday, 2/19
5x1200 on the track (without enough rest (starting every 6:30)). Ran an easy warm up around the track followed by a warm up 400 at a cruising 78 (felt super easy). The first 1200 I decided I would really chill on. I went out in 76, 76, 74 (3:46), 2) 73, 74, 74 (3:41), 3) 72, 73, 74 (3:39), 4) 72, 73, 76 (3:41), by the fifth one I felt really tired so I just took it easy (intentionally) and ran 78's. This was followed up by a 400 at 72/73. To finish up we did 3/200m. I ran these at about 28/29 and felt pretty quick. Overall I think this was a good workout and such. I think another week or two of something like this will be very useful to me before oxy. In addition the week (or two) before, I really think I'll need a sharpening workout to help with my turnover.
Wednesday, 2/20
Ran a few laps warm-up then crazy tree. I stopped to piss in the tree. After getting back we did 4 striders and abs.
Thursday, 2/21
Felt kinda full for some reason and a little lethargic, but not really tight or tired. Ran 3x 800 on 2 off with mark. We did the first one at about 6:00 pace, nice and relaxed and followed up with the next two around 5:40 then 5:20. These felt kinda relaxed, but quick. After I didn't feel too tired.
Friday, 2/22
Prerace, super slow, thought about my races the next day a lot.
Saturday, 2/23
1200 in DMR: went out a really relaxed 66 in the middle of the pack. In the middle of the following lap I tried to move a little but couldn't much since I was boxed in. Just moving with the pack gave me a 64 on this lap. Realizing that to get a good time I would have to break the pack on the last lap I wend into lane two on the back stretch and changed speed from 64 to 60 speed quickly. Held up my kick through the finish easily and came through in 3:11.
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Running, Lasing, Lazing, Cycling, and Drinking in no particular order.
Routes
Personal Records
- 8k (xc): 26:38 (UCR Invite 2007)
- 5k (road): ~16:00 (Stockton Run Against Hunger 2005)
- 5k (track): slow and forgotten (Occidental Distance Carnival 2006)
- 1500 m: 3:54.47 Occidental Invite 2008
- 800 m: 1:55.56 Pomona Invite 2007
- 400 m: ~50 s Occidental Invite 2006 (Mens 4 x 400 m)
8 comments:
there's really no such thing as "not enough rest"
you can do 5x1200 with zero rest. it's called a 6000m tempo run. it's a fine workout, but it requires you to slow down a bit.
don't worry about the last repeat. you got a good workout in and it's definitely money in the bank as far as building the fitness you need as a base for a super-fast mile.
i'd say that instead of worrying about the last one being slow, which is just because the rest was shorter than you're used to and the workout longer, look more closely at the splits for each individual interval. you ran fast time, but on numbers 2,3,and 4 you slowed down from the first lap to the last.
personally, i want to keep an even pace or get faster not only from interval to interval but from lap to lap as well. the reason is that it mimics my race strategy - to let the overeager dopes go out too fast and then pick them off as we go along. by trial and error, that works best for me.
but it has other advantages. i feel better physically after a negative split interval than a positive split one taking the same time. and i feel more positively emotionally about a negative split because it means that i'm definitely in control of the workout, rather than straining on it.
just food for thought. nice workout, and thanks for hitting the tempo with me today.
also, are you running 1500 at oxy?
that the plan
I recommend doing a hard 'race simulation' workout either late this week (right before you depart for grad school visits) or early next week. The timing is somewhat important, because these workouts are really tough and you need plenty of time to recover before the next race. But either week should work.
Just looking back at last year, you did two of those workouts:
1100-800-600-400 on 3/23, 8 days before your CA/NV 1500.
1100-800-500-300 on 4/20, with SCIAC finals 10 days later, Claremont Classic 15 days later, Oxy Invite 22 days later.
Your frosh year you did 1000-800-600-400 with Mark on 4/5 (13 days before SCIAC finals).
Your soph year you didn't do one like that, because after the Oxy Distance Carnival the focus shifted to 800/400 for the rest of the season. But you did a 600-500-400 9 days before SCIAC finals and a ton of shorter stuff with the 400 guys.
The best race simulation is a race.
No, a race is a race. A race simulation is a workout. There's a reason why nobody races 3 days a week 15 weeks in a row.
True, but no college runner should do race simulation work frequently either. In other sports it's the same, like in basketball how much time do they spend scrimmaging versus doing drills? In football practice do they play games? These college kids race once a week, seems to me like that's enough if you take every race seriously. If you're a club/pro runner and you only race every two months, doing a race simulation would be beneficial, but not as beneficial as actually just racing more.
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