High-Octane

That's the idea. Just remember the next time to jog for 5 mins between the sets. These will get harder as you extend the distance and the volume. But remember, this is an aerobic session and shouldn't be too taxing.

On the drills, if you look at Tom K's blog from Friday, he has a link to some drills which are perfect.

I think I misread the notes you gave me and I just stood around for the 5 minutes in between sets.

Thanks for the feedback, I'll go look at the drills.

BTW...how's your running going?

The link to the drills is in the comments on his Wednesday post - all the ones I suggested are in there. But make sure you do walk back recoveries between each drill.

I'm happy with the way my running is going. If all goes well, I'll be happier in a few months when I'm a good bit fitter:) Thanks for asking.

Happy late bday Preston. Nice workout!

Rye

I thought you would like my Saturday workout better than this one . :-)

Did you manage to find those drills?

When I was doing my run this morning it occurred to me that you're probably doing the strides a bit too fast - I know you said it was an easy session, but could you keep that pace going for 1.5 miles? If so, then you're bang on, if not, then slow up a touch. If you don't know, you'll find out as you increase the distance and volume.

Stay patient and in a couple of weeks you'll think you are a teenager:)

Bam,

Yes I found the drills and watched them several times. I think I did them pretty much the same.

Regarding the Strides...that's a good question. I've never really run any short distances at top speed. I looked back at my RLRF training the closest was this:

1/24/2012

Mile Time HR HR % Max HR

2 Warm-Up @ 8:52 Pace

1600m 6:05:00 154 82% 164

400m Recovery

1600m 6:06:00 159 85% 169

400m Recovery

1600m 6:03:00 163 88% 171

400m Recovery

200m 0:30:00 156 83% 156

200m Recovery

2 Cool-Down @ 8:26 Pace

Total 18:14:00 211 85%

Avg. Pace 6:04:40 Total Miles 7.75

High School Track

55Âş - Humid

"Target:

Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 400m Recovery between each, 10 Min. Cool-down.

Note: This run was challenging but very doable, I ran a fairly fast 200 just to see how much spring I had in my step after the 1600 repeats"

Ok, you want to be covering 100m in about 20-22 secs. 18 secs is too fast - I know you get quicker as the session develops and the muscles get warmed up etc. But try to slow down a touch - concentrate on running form rather than going fast.

This isn't like doing the marathon workouts - this is a prep. session for the stuff that's coming later. You'll get the hang of it and don't worry, they will get harder. And when you get to the multi-pace stuff in a few months, you'll be crying and wishing you were back here doing nice 20 second strides:)

SuperBam,

I understand. I will slow them down a tad for the next session. Do I have to wait until next week to do them though? :-) I can see, looking at the schedule, how the runs will get much harder in the coming sessions. :-(

I missed my opportunity to run my progressive run this morning as I thought it would be raining (it didn't happen). I guess I'll have to run the progression tomorrow morning and the hill blast on Saturday.

When did I miss this Bam-directed training program? Is this information available to the public? Do I want to know? I thought it was just "less watch wearing, more brain zapping." Is there more to it?

Tom K,

Ah yes...there is a rapidly rising SuperBam cult! Acceptance into the group gives you access to a complete outline how to live, I mean run, your life. :-) I don't think you can pass the initiation though since you you think "less watch wearing" is such an easy thing to do!

IJR, Yep, wait until next week - your body needs to adapt to the 'minor' aerobic stress and the biomechanical stresses and other complicated things. There's no problem re-scheduling your progression run, just try and make sure there's a recovery day between the progression run and the hills.

Tom - Joe and IJR are looking at improving their 5k times before launching into [there] Boston Marathon training. At the mmoment (stutter) they are doing some 5k base training stuff, which is adapted from John Kellogg's ideas, with a few Bamisms.

If you want to 'get involved' let me know and I'll fire the stuff over to you. I'm leaving the blog soon - my work here is nearly done - so let me know soon or get it off Joe/IJR later.

In terms of cost, all you have to do is go to Joe's blog page and leave a message saying, here's a beer for your fridge:)

The OLD CORN FLAKE GUY HAS A 5K PROGRAM?!!

Mind Blown. Yes, send it over, please.

I'll send it over later...

What...Bam, you're "leaving the Blog"? You won't see me break the world record (before you do) if you leave!

This chapter in my 'Little Project' is drawing to a close - it isn't, however, the final chapter...:) All will be revealed in 'good time'.

Sorry Tom K, it's not a cult...we're just guninea pigs. :-)

IJR - miles off the mark, but if you want to refer to yourself as a guinea pig, by all means...:)

The mystery/legend of Bam grows....

By the time he comes back, we'll all be throwing down 15-min 5k's.