Anniversary

Sun, 11/26/23-Anniversary

Andrew, Anthony, and I did 9x150 with goals of 3@24, 3@23, 3@22. 2:00 min rest between efforts and 4:30 between sets.

Actual: 25-low, 24-mid, 24-low (in flats); 23-mid, 22-high, 23-low; 22-high, 22-mid, 22-low (in spikes).

(For comparison, last year on this day I hit 3@24-mid; 22, 23-low, 23-low; 21-low, 22-low, 21-low.)

Sat, 11/25/23-Ran 1M to Strength & Conditioning Center; stretched; 8-min mile on treadmill; more stretching; 8-min mile on treadmill; more stretching; .5M run home.

Fri, 11/24/23-2.2M to Strength & Conditioning Center; stretched; .8M back home

Let the soreness begin!

11/23/23-Thanksgiving Day. Decided to make my way to Chatham Park Elementary in Havertown to play football with Tom McGrath and crew. Fun game. Mission accomplished. Let the soreness begin! 

Hills day. Sluggish legs.

Wed, 11/22-Hills day. Sluggish legs. Warmed up .75M and stretched in the strength and conditioning center. Then, I headed over to the red brick-paved hill for some work. I decided on eight, my new standard over last year's 5-6. I started off modestly, 43 sec! Argh. I then went 42, 41, 40, 39, 39, 39, 38. Recovery was two minutes of walking and jogging back to the start.

Tues, 11/21-Did 4.5M...36:20. This was probably the most comfortable run I've had this season.

Mon, 11/20-2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.

Sun, 11/19-After some indecision and discussion, the short distance workout was 3x500 with 8:00 rest. John and Andrew joined me. The target pace was 90-95% 800m race pace (2:16). This meant 18.9-17.9 seconds per 100m. I hit 1:31 on the first, and 1:31 on the second. On the third effort, I randomly stopped at the 300m mark. After 30 seconds, I got back on the horse. I was winded, but mainly I just lost concentration and suffered from a flashback from the foot injury I sustained six weeks prior.

Sat, 11/18-Did 4.5M route....36:30.

Fri, 11/17--2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.

800m – 5 Race Indication Workouts

800m - 5 Race Indication Workouts

nippy weather

Thurs, Nov. 16, 2023-

Jogged to Woodward Strength & Conditioning Center. Did another 5:30 on treadmill. Stretched. Headed to the brick pavers hill for 7 reps. 40, 39, 41, 40, 39, 39, 38. Jogged home.

Wed, Nov. 15, 2023--Running late. Did 2M in 16:00.

Tues, Nov. 14, 2023-in Princeton. Took off.

Mon, Nov. 13, 2023-in Princeton for The 1911 Group. Did 4.1M in the nippy weather. 33:00.

800m Training. How to train for the 800m

https://800mtraining.wordpress.com/

In the fundamental period:

1. 5/10k pace
2. 3k pace
3. 1500m pace
4. 800m pace
5. 400m pace.

Training paces:

As a general rule this should be your training paces (percentage of your current 800m level, not your goal pace.):

*Easy regeneration running (Slower than 50% of 800m pace)
*Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower)
*Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. ( 10k to 1500m pace)
*Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace)
*Short intervals at 80-90% of 800m  pace with very short recovery ( 3k+ pace to 1500m+ pace)
*Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint)
*specific 800m training sessions: 95-105% of race pace. (800m pace)

Example of pace calculation:

Current 800m level:
2.05 min = 125 sec.
Per 100m = 125s/8 =15.63s

Short intervals 80-90% of RP (race pace)
80% of RP = 15.63/0.8=19.54 sec per 100m
85% of RP =15.63/0.85=18.39 sec per 100m
90% of RP= 15.63/0.9=17.37 sec per 100m

Example of session:
10x300m. 1 min rec @85% of RP
18.39s x 3 =55.1s per 300m. (approx 1500m pace)

Specific training: 95-105% of RP
95% of RP=16.45s per 100m.
105% of RP=14.89s per 100m.

Example of sessions:
3x600m @ 95% of RP with 10 min rec.
16.45s x 6 =1.39 on 600m
3x400m @ 100%-105% of race pace. 5 min rec.
15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m

My current 800 race pace (RP)=2:16 (136 seconds) or 17 sec/100

80% or RP=17/.8 (21.25s/100m)

85% of RP=17/.85 (20s/100m)

90% of RP=17/.9 (18.9s/100m)

95% of RP=17/.95 (17.9s/100m)

100% of RP=17/1.00 (17s/100m)

105% of RP=17/1.05 (16.19s/100m)

Types of interval training suitable for the 800m runner:

Long aerobic intervals: 65-85% of 800m pace
The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. This training is the aerobic support for the medium and short intervals. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals.

Medium long intervals: 80-90% of 800m pace
The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. The medium length intervals works as an aerobic support for your short intervals.

Short aerobic intervals with short recovery: 80-90% of 800m pace
The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. The short intervals works as an aerobic support for the faster and more specific intervals later in the season (special and specific period)

Periodisation:

The training year is split into these periods:

Regeneration period: (2 weeks)
Introductive period. (2-4 weeks)
Fundamental period. (4-6 months)
Special period. (2-3 months)
Specific period. (3-4 months)

Mostly, though, I went at it alone

Sun, 11/13/23-

Set out to do 5x (3x200), a reprisal of a workout I did 10 years ago! Rather than 32, the goal pace was 34. I would take a 100m jog (45-60 sec) between reps and an 800m jog (6:00) between sets. Bruce, Guy, Jeff and Pete (79yo who lives near Weavers Way on the Ave) would join me for some of it. Bruce would do five with me; Guy and Pete wound up running the first or second 100m with me.

Mostly, though, I went at it alone.

I managed only four sets, as the time groaned on and other folks had completed their workout. My times were modest: 

set 1-35,35,34

set 2-35,34,35 

set 3-35,35,34

set 4-36,35,34

I think I could've done a fifth set!

Sat, 11/12/23-jogged 8:30 mile to strength & conditioning center; stretched; lifted; did 8:30 mile on treadmill; lifted; 8:00 mile back home.

Fri, 11/11/23-4.5M in 35:45

Thurs, 11/10/23-2.5M to strength & conditioning center; stretched; lifted; 1M back home.

The first hills workout of the season is in the books!

Wed, 11/8/23. Jogged to the Strength & Conditioning Center. Did .75M on treadmill. Stretched. I then made my way out to do 8 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 38-42 sec. My 2:00 recovery was a combo of walking/jogging. The first hills workout of the season is in the books!

not able to hit these marks.

11/6/23-an easy 2.55M (21:30) to the Strength and Conditioning Center. Stretched for a solid 10 minutes. Ran .95M (8:00) back home.

11/5/23-My hope was to do 4x400 in 74 with a 400m jog rest, 4x200 in 33 with a 200m jog rest, and 4x100 in 15 with a walk-back-to-the-starting-line rest. Going at it alone, I was not able to hit these marks. After hitting 75, 77 (with Bruce), and 76 for my 400s, I decided not to do a 4th. I would instead move to the 200s and opt for three repeats for these and the 100s. 200s: 35, 34, 35. 100s: 16, 15, 14. Seeing that the sprint crew still had a couple of 120s remaining, I hopped in those. 22.6 and 21.7. 

My jog rest for the 400s was 3:30; my jog rest for the 200s was 1:50.

11/4/23-Ran 3.5M (8:40, 8:05, 7:55, 3:50...28:30) and stretched.  

Keeping this in mind: 400/800 METER IDEAS AND TRAINING

Keeping this in mind: https://rundinklesnaps.blogspot.com/2023/01/400800-meter-ideas-and-training-cut-and.html

I felt like a slug!

11/3/23-Did what I now consider a regular route, the 4.5M. Today it was 4.54M in 38:10. The run was quite sluggish. I felt like a slug! After an 8:40 first mile, I continued on to an 8:30, then two 8:20s, then a 4:20 last .54M. 

Boy was it dark on Gravers!

Thurs., 11/2/23-Running late!

2.5M in 20:00--8:15, 7:55, 3:50 (back driveway exit...then Gravers Way route to Strength and Conditioning Center). Stretched for a couple of minutes, then did half mile on 7.9 treadmill setting, or at 7:35/M pace. Stretched for a few more minutes. Left and did 1M (7:55) route to Jennings. Boy was it dark on Gravers!

I hobbled.

11/1/23-Went for what has now become a whopping 4.5M. 36:00. Started out in 8:20, then dropped to 8:05, the hit 7:55, then 7:50, finishing off with a 3:50 last half-mile. (Out of back driveway, rt on Towanda, rt on W. Springfield, left on Germantown Ave, right on Willow Grove, right on Stenton, rt on Mermaid, lft on Germantown Ave. right on Allen, rt on MaCallum, right on Mermaid, left on Cherokee, left on West Moreland, rt on W. Springfield, rt into driveway.

10/31/23-knee bothering me. I hobbled to the fitness center (.25M), stretched, did .5M on the treadmill, then did .25M. 1M