Everything Counts

wow, great workout! 15 of anything is a challenge and 1Ks aren't that short.

Sorry I didn't notice your PM run. I didn't know Stephen unfortunately. Sounds like he was a great guy and well liked by everyone.

Thanks Fritz. I actually didn't know him either (most the people who ran didn't), but still thought it was a cool gesture and I wanted a second run anyway. So, I joined them.

This was the workout I think you mentioned a while ago that your team would do in cross country wasn't it? I'd put it on my schedule for late in the buildup but I have trouble keeping track of 6-8 reps.

One of the ladies on the blog did this workout last fall and mentioned it being a workout she did in college. I can't recall who it was now.

A great way to honor a runner.

Jason, yes we did these every two weeks for cross country. First week it was 15-20 reps at 3:20. Then 15 reps at 3:15, and we'd work down to 3:02 or so at our peak late in the season.

A few weeks ago Ben showed Ken and me some workouts Ben Bruce had posted on instagram. One was 15x1k at 3:00 with 60 rest, except it was at 6,800 feet altitude! And Bruce said his partners Matt Llano and Scott Smith did 20 reps. So that got this back on our radar and schedule.

Thanks for the info. I guess I need to suck it up and get an Instagram account or maybe those guys are on Twitter. I like to see what elites do then modify it as necessary for my own purposes.

As such, I put this one on my schedule for a few weeks from now. Something to give me something slightly faster than HMGP and work down a bit. I typically run my half marathons off marathon strength but I'd like to be turning the legs out of the gate.

Jason, I like to look at their workouts too. I saw recently that Diego Estrada ran 20 miles at 4:55/mile! Hold on another 10k in race environment, that's a 2:09!

Some other stuff Ben Bruce posted was 4 LT 10 AT 4 LT and 20 miles alternating 6:05/5:05, but he didn't stick that one. Gotta remember at 6800 feet that's like shooting for 5:47/4:49 sea level paces. These were all workouts he did leading up to his 1:02 PR at RnRAZ.

Contrast those with Nick Arciniaga doing 20 miles at 5:40/mile, and I get the feeling Nick isn't the contender he thinks he is, although his is also at 6800 feet, so 5:22 sea level.

I saw the Estrada workout and thought it was typo! I know he's insanely fast but it still looks funny to the eye. I saw the alternating 20 miler too.

4LT/10 tempo/4 LT sounds impossible but I guess when you are at that level of fitness looking to improve it takes a lot. A more humble session might work for me though (2 mile LT, 8 aerobic builder, 2 mile LT).

Always interesting to see how people approach the marathon. Cabada ran a 2:18 four weeks out, which I guess might seem pedestrian for a 2:10ish guy but he's struggled a bit the last few years.