In article <M8Lmc.4321$_o1.697951@read2.cgocable.net>, SwStudio wrote:
> "Donovan Rebbechi" <abuse@aol.com> wrote in message
>> Beautiful indoor track, and they played a movie of
>> Bannister's historic
> run
>> at the start of the meet.
>>
>> 4:50.
>
>
> Wow Donvan, that is incredible! IIRC, you ran 1:21 in a
> half marathon just a couple months ago and were very very
> pleased.
Yep.
> Now with no specific mile training at all you have run the
> equivalent of a 1:16:xx half, or a sub-16:40 5k. An
> unbelievable jump. What was your last 5k time?! Wasn't it
> high 17's?
Training's been going quite well. After "training week
ending April 11", I dropped milage and increased the pace of
speed workouts (sharpening). Speed work since then has
consisted of Fartlek, the ladder on a track (sets of
800,400,2x200 or 800,2x400,4x200 with the 800 reps run at
mile pace, and the 200m reps run faster than 800m pace) and
group runs with my teammates. Recently, I've tried running
with two of the faster guys, both who've run sub
1:16 for half marathons. Needless to say, this was a suicide
mission, but running along these guys (in stride with
them) forces one to run fast without sprinting.
Here's a brief summary of my recent race performances and
the training that accompanied it:
Races: Feb 26: Mile in 5:06 Feb 28: 4 Mile in 23:19
(comparable to 17:51 5k) Mar 14: Half marathon in 1:21:49
Apr 04: 10k in 37:24 Apr 25: 4 Mile in 22:38 (comparable to
17:20 5k) May 06: Mile in 4:50
Training: Feb 01: base building ends. Begin light speed work
(anaerobic reps, tempo run) Mar 01: start heavy training:
4x1200 twice a week. Mar 16: group sessions start. Replace
one of the 4x1200 with tough group work. Apr 12: heavy
training ends. Milage down to 40-45 (from 60+), no more long
intervals on the track.
The interesting thing about this is that I appear to have
"double-peaked" (even though this wasn't planned). That is,
the first phase of relatively easy speed work that follows
base-building is a good opportunity to go for new PRs, just
before training load peaks. When training load picked up, I
ran a relatively poor race (the 10k) This is something I'm
going to attend to next training cycle.
I have a 5k coming up on Sunday, then a half-marathon a week
later. Then I am done for Spring racing.
> The best part of this is that your improvement rate is
> still so fast that it's not unreasonable to be thinking
> sub-16:00 for 5k by the end of the summer, if that.
> Congrats.
We'll just see how it goes. I'm going to be back on a 24
week schedule for the NY marathon, but the first 12 weeks
are much like a middle-distance program, so if I can double-
peak, I may be able to get in some good 5-10k races after it
cools down.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
