AM - 8. Still a little tired but almost back to normal.
PM - 4. Had a wicked side stitch but legs felt good.
All Black Pegs Miles: 12.00
Weight: 0.00
Comments
From Eva Splaine on Tue, Mar 26, 2019 at 21:45:57 from 108.61.201.170
Eugene, your new found dedication is inspiring to me. It makes me want to try a little harder every day.
I have had a couple of good days running recently.
Did 3 x 800m in 2:30 yesterday, and 5K in just under 20 min. today. Those are the best days I have had for a while.
Going to take it easy tomorrow and hit it hard again the next day.
I need to do something though to increase the speed of my leg turn over. Any suggestions?
From Holt on Wed, Mar 27, 2019 at 07:35:54 from 204.113.55.120
Eva - Incorporate quick striders at the end of a run - 6 or so times 80-100 meters. Another efficient idea is to do short quick sprints (the idea is stolen from Great Oak HS) - you take a few weeks at a time working up with 2x10 secs on and 20 off, then work up to 4 times, then change to 15 on and off, then work up to 4 times, then 20 on and 10 off and work up to 4 times
From Eugene on Wed, Mar 27, 2019 at 07:44:03 from 73.58.34.45
^almost exactly what i was going to suggest. i can usually run them the fastest the day after a workout, but if i were to do that i’d make sure i had a totally easy running day between the sprints and the next workout. the sprints shouldn’t be too taxing, but your body needs those easy mileage days to recover for the next fast one.
if you want to have an actual workout dedicate to working on speed/turnover, i’d do a workout with something like 8x200m, or if you’re doing a workout that isn’t too hard and you feel good at the end, maybe finish with some fast 200’s.
From Eugene on Wed, Mar 27, 2019 at 07:48:26 from 73.58.34.45
a good way to structure your week could be something like:
day 1 - distance run
day 2 - easy running
day 3 - aerobic workout(longer repeats or a fast 5k)
day 4 - easy warmup, sprints, easy cooldown
day 5 - easy running
day 6 - VO2 Max workout(shorter repeats)
day 7 - easy running
From Eugene on Wed, Mar 27, 2019 at 08:13:47 from 73.58.34.45
Also, Eva, have you considered running collegiately in the states? those 800m's indicate you can probably break 5 for a 1500m with a little more training, if you haven't already. For my school(D1, so the hardest category to run for) the women's standards for the 1600m are 5:08 for a walk-on and 4:55 for a scholarship - so about sub-4:50 and 4:40 for a 1500m. I'd say those time requirements would be about the same for most D1 schools, save the top tier ones like Oregon, BYU, and colorado, where the scholarship times for us are probably the lower-end of the walk-on times for them.
From Eva Splaine on Wed, Mar 27, 2019 at 17:03:14 from 108.61.201.170
Mr. Holt, Eugene: Thanks for your advice. I will try it and see what happens. I have hit kind of a wall and don't seem to get faster. I think part of it is being scared of injuring myself again. I am kind of afraid to go all out.
Eugene, I am not sure what I can run 1500m in right now. I would like to go to the Prefecture championships (kind of like a state championship). The qualifying times are 2:20 for the 800m and 4:50 for the 1500m. The top runners from the prefecture championships go to the region championships and the best from that go to the national championships. The winner last year for the national championships was 2:05 for the 800m and 4:13 for the 1500m. I would at least like to go the the prefecture championships. My first qualifying race is on April 20 and 21. Wish me luck
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