Post by dan on Jan 30, 2007 22:45:16 GMT -5
I figured that since I have not talked to any of you guys in a few weeks that I would give you an update. I know you MUST be wondering. Right.
Lehigh-Lafayette was a DISASTER. I went out in the lead for 4 laps (2:22) and then I got gapped in a hurry. I had heard the other guys on my team were going for 8:30, so when they passed me, I figured I was in good shape to keep going with my 35 second laps. I came through a mile in 4:46 or so, which still wasn't terrible. Then it just blew up. I was all by myself, and I started to just hit the wall. I didn't hurt, but I did not have any capability to go any faster. It just was bad.
To put it in perspective a little better, I ran 1k splits of 2:56, 3:08, and then 3:19. It was atrocious there in the end. However, on the plus side, I did manage to keep my arms down in a suitable manner, even to the noticeable acknowledgements of my coaches. I guess those batons worked. Thank you for making fun of me all throughout break.
Since that horrific experience, things have been going well. The usual week is 7 days of running, with either 2 workouts and 5 distance runs or 1 workout, 1 race, and 5 distance runs. The mileage for the sophomore group has been right around 75 mpw for a week with 7 days running and about 70 mpw for a week with 6 days running.
Workouts have been the following: a 10 mile "float run" consisting of constant 6:00/mile pace interspersed with 30 second "floats" or "controlled sprints," where after the sprint there is no recovery, only a return to the 6:00/mile pace; 3 x 2 mile on our course at tempo pace, for which I ran 11:04, 11:15, and 11:30 in the pitch black with 3 minutes recovery in between; a 4 mile tempo run (5:26, 5:29, 5:48, 5:47 = 22:31) followed by 3 minutes recovery followed by a mile on the track (1:12, 1:17, 1:17, 1:17 = 5:05); and then today was 3 x 1 mile at a quick pace (supposed to be 4:45 but I think we were intentionally assigned a quick pace) for which I hit 4:47, 4:58, 4:55 with approx. 4 minutes reocvery. The only catch to today's workout was that we did it on the outdoor track, which would have been nice, except that it was covered with a fine and icy dusting of snow, and the track was lit solely by moonlight. Plus it was about 20 degrees with 15mph winds and it was snowing. It was pretty much miserable. But I am satisfied with the effort given the conditions.
I know the times put up by the Lehigh distance men have been less than stellar, and that is to put it mildly. However, we are all running between 65-80 mpw at this point, and I think everyone will be in fine shape in late April / early May when things really matter (in my opinion).
This weekend I will run the 5k at the East Stroudsburg meet. Last year I ran 15:34 there, and this year I would like to run about 15:15-15:20 (which would either be or be very close to being a PR for me). I think that I am in shape to do it, but I don't know if I have the legspeed or rest yet to run such a time. It doesn't matter, really.
I am happy to say that I feel like I am in the best shape of my life. I know that my last race was no better than what I was running in 12th grade at the time, but I feel confident that the time will come by the end of this semester when I will feel really sharp.
My goals (didn't they always say to aim high?) are sub 4:00 for 1500m (if I run it), 14:45 for 5000m, and 31:30 for 10000m. I know those are lofty, but I will never get any better if I do not give it a good shot. I feel confident as of now, so it will be interesting to see how things turn out.
As to when I will be in town again, I am trying to swing a trip home for next weekend (February 9-11) and if that doesn't work, I think I will just be back for Spring Break (March 2-11).
I hope that all of our injuries (both announced and unannounced) will heal in due time and that all plans for successful spring racing seasons can be realized. Talk to you all soon! DAN
Lehigh-Lafayette was a DISASTER. I went out in the lead for 4 laps (2:22) and then I got gapped in a hurry. I had heard the other guys on my team were going for 8:30, so when they passed me, I figured I was in good shape to keep going with my 35 second laps. I came through a mile in 4:46 or so, which still wasn't terrible. Then it just blew up. I was all by myself, and I started to just hit the wall. I didn't hurt, but I did not have any capability to go any faster. It just was bad.
To put it in perspective a little better, I ran 1k splits of 2:56, 3:08, and then 3:19. It was atrocious there in the end. However, on the plus side, I did manage to keep my arms down in a suitable manner, even to the noticeable acknowledgements of my coaches. I guess those batons worked. Thank you for making fun of me all throughout break.
Since that horrific experience, things have been going well. The usual week is 7 days of running, with either 2 workouts and 5 distance runs or 1 workout, 1 race, and 5 distance runs. The mileage for the sophomore group has been right around 75 mpw for a week with 7 days running and about 70 mpw for a week with 6 days running.
Workouts have been the following: a 10 mile "float run" consisting of constant 6:00/mile pace interspersed with 30 second "floats" or "controlled sprints," where after the sprint there is no recovery, only a return to the 6:00/mile pace; 3 x 2 mile on our course at tempo pace, for which I ran 11:04, 11:15, and 11:30 in the pitch black with 3 minutes recovery in between; a 4 mile tempo run (5:26, 5:29, 5:48, 5:47 = 22:31) followed by 3 minutes recovery followed by a mile on the track (1:12, 1:17, 1:17, 1:17 = 5:05); and then today was 3 x 1 mile at a quick pace (supposed to be 4:45 but I think we were intentionally assigned a quick pace) for which I hit 4:47, 4:58, 4:55 with approx. 4 minutes reocvery. The only catch to today's workout was that we did it on the outdoor track, which would have been nice, except that it was covered with a fine and icy dusting of snow, and the track was lit solely by moonlight. Plus it was about 20 degrees with 15mph winds and it was snowing. It was pretty much miserable. But I am satisfied with the effort given the conditions.
I know the times put up by the Lehigh distance men have been less than stellar, and that is to put it mildly. However, we are all running between 65-80 mpw at this point, and I think everyone will be in fine shape in late April / early May when things really matter (in my opinion).
This weekend I will run the 5k at the East Stroudsburg meet. Last year I ran 15:34 there, and this year I would like to run about 15:15-15:20 (which would either be or be very close to being a PR for me). I think that I am in shape to do it, but I don't know if I have the legspeed or rest yet to run such a time. It doesn't matter, really.
I am happy to say that I feel like I am in the best shape of my life. I know that my last race was no better than what I was running in 12th grade at the time, but I feel confident that the time will come by the end of this semester when I will feel really sharp.
My goals (didn't they always say to aim high?) are sub 4:00 for 1500m (if I run it), 14:45 for 5000m, and 31:30 for 10000m. I know those are lofty, but I will never get any better if I do not give it a good shot. I feel confident as of now, so it will be interesting to see how things turn out.
As to when I will be in town again, I am trying to swing a trip home for next weekend (February 9-11) and if that doesn't work, I think I will just be back for Spring Break (March 2-11).
I hope that all of our injuries (both announced and unannounced) will heal in due time and that all plans for successful spring racing seasons can be realized. Talk to you all soon! DAN