1500m Training For Masters European Champs 2010

Hi All

I started running more seriously in feb of this year with the aim of putting up a decent 5k time.  I ended up doing fairly well (for a 36 yo anyway) in middle distances.  With this in mind I've made my goal a medal in the over 35's 1500m final at the European Masters champs in Hungary next year.

 I thought I'd start this thread as it covers running for older folk and track racing - hopefully we can use it to exchange ideas / compare schedules.

 Just back from a transition phase - week 1 of base 1 looked like this (week 2 starts tomorrow):

M: 5m easy.
T: 6.41m with drills, strides and 8 * 80m fast relaxed.
W: a.m. 2.13m recovery, p.m. rest.
T: 6.1m easy.
F: a.m. 2.22m recovery, p.m. 4.38m easy with drills.
S: 9m easy.
S: Day Off. 

Anyone else booking a trip to the same championships?  If so, which event?

This week was a bit disrupted by hand surgery (put under + skin graft from arm) but got the training in.

M:  a.m. 2.21m recovery
      p.m. 7.85m easy with strides & 6 * 300m hills concentrating on form.
T:  a.m. 2.28m recovery
      p.m. 6.52m with drills.
W: SURGERY - OFF.
T:  POST SURGERY - OFF.
F:  a.m. 2.22m recovery
      p.m. 8.45m w / 5m progressive run 80% through to MP.
S:  p.m. 6.07m easy with drills.
S:  p.m. 10.5m easy.

 2009 Masters World Rankings came out the other day and somehow I ended up ranked 19th for the 35 - 39 age group in 800m:

http://www.mastersathletics.net/file...9800metres.htm

Your times for someone who's just started this year are stunning Andrew.

 For what it's worth you're clearly speed oriented (I couldn't touch your 2,4 and 8 times but my only 1500m this year was 4:11) and so perhaps working with a sprints coach might be of use?

 You've got some good runners at your club like Will and Alan- do you train with them at all?

Hi mate

I'd done some competitive running in 2000 - 2002 and spent last year playing tennis on the seniors tour so was pretty fit so I wasn't coming off the couch.

I would be aiming for 800 this year but have a wedding to go to when the Euro finals for that are on and think the stamina work will help the 800m.  I've thought about focusing on the 400m, but want to give the middle distances a bit more time - I'm not ready to give up on my poor stamina yet!  I will be working on my speed this year as well.

 I've been training on my own but am probably going to try and train a bit with the Bedford group (Will and Alan train with them I think).

BTW - I bookmarked your blog a while ago - good stuff, wish I had your stamina!

A solid week of training for week 3 of base 1:

M: p.m. 4.17m recovery run.
T: a.m. 2.26m recovery
    p.m. 7.97m with drills / strides and 2 * (4 * 200m) at 3k pace with 100 jog between and 400m jog between sets.
W: a.m. 2.28m recovery
     p.m. 6.9m easy
T: OFF
F:  a.m. 2.24m recovery
     p.m. 9m Progressive 75% of 5k pace thru to 3 miles at MP.
S: a.m. 4.1m easy with drills, strides and 8 * 100m fast relaxed.
S: p.m. 11.64m easy.

Total Miles: 50.56m.

In the last week I only did the 10 * 100m on the track, the rest mainly off road.

Strides are relaxed faster runs of about 20 seconds each. Designed to help turnover without incurring fatigue and definitely without strain.

 Drills are designed to improve running efficiency by breaking down the stride into exaggerated elements.  These are the ones I do:

http://runningtimes.com/Article.aspx?ArticleID=17578

My best 5k is 16:30 - at the moment I stink at that distance!

Fantastic times mate - well done.  Unlike most runners it looks like you have a really good balance of speed and stamina.

 At our ages the biggest challenge is keeping injury free!

I'm icing my knee at the moment - more fun than icing the groin!

Yes, I am.  I have the hill walking photo up mate.

Bit of a knee niggle this week, but fortunately it was a rest week so just rearranged the rest days.

M: OFF.
T: OFF.
W:  a.m. 4.2m easy
      p.m. 4.19m easy.
T:   a.m. 2.39 recovery.
      p.m. 9.11m with drills, strides and 2 * (6 * 200m averaging 35.79 w / 100  jog rest; 400 between   sets)
F:   a.m. 2.24m recovery
     p.m. 6.11m easy
S:  a.m. 6.79m easy with drills, strides and 6 * 100m fast relaxed.
S:  a.m. 10m total with 5m race in 27:58 (5:35 p/mile pace).

New set of training paces for the next 4 weeks as a result of the race.

Very frustrating week, as the knee pain came back so I had to have 3 days off and go easy the other days.  The hardest workouts remain the ones you have to omit because of injury.  I hate getting old.

The jury is still out on the knee....

M: 5.14m recovery.
T: OFF - injury.
W: OFF - injury.
T: OFF - injury.
F: a.m. 2.25m recovery
p.m. 6.09m easy
S: p.m. 8.13m easy.
S: a.m. 13.18m easy.

Week 8 of Base 1.  Knees held up well on the whole and fitness returning.

M: a.m. 5.97m easy with drills.
T: a.m. 2.38 recovery.
p.m. 10.69m with strides inc. 2 * (5 * 300m hills) form, then medium effort.
W: a.m. 2.27m recovery
p.m. 9.55m easy with drills.
T: OFF.
F: a.m. 2.24m recovery
p.m. 12.11m inc strides & 6 * mile at (6:16, 6:06, 5:55, 5:46, 5:35, 5:25) each with 400 recovery jog in less than 3:00.
S: p.m. 4.51m easy with drills, 1 mile of diagonals.
S: p.m. 14m easy (7:22 p/mile pace).

Good luck with your training and racing.

Bit of a cold.  Rest week and last week of base phase 1. 

M: a.m. 4.06m easy.
     p.m. 4.08 easy.
T: a.m. 2.24 easy.
    p.m. 8.5m with drills, strides inc. 2 * (4 * 400m @3k pace).
W: a.m. 2.25m recovery
     p.m. 8.5m easy.
T:  a.m. 2.25m easy
     p.m. 6.23m inc. drills, strides, 7 * 100m fast then 1 * 300m at 1500 pace.
F:  a.m. 2.26m recovery.
     p.m. 7.09m easy.
S: OFF.
S: 10.5m inc. 5m race in 28:25.

Moraghan You training seems top notch and your track times are superb. Well done on the 19th placing in the ranks.

Was told of this thread from a lady on Fetch. Sh said you would be great for the adivice im after. Ive 8 weeks to go until the irish indoors and will berunning the 800m. I am aiming for sub 2.00. My pb is 2.00.9 and was run as the last event in the school multi events and was ran alone. Was in sept 08. I then decided to run a few marathons in 09 and now going back to 800's.

Any sessions you would recommend to help me achive this goal?

 Im in 36.30 10km and ran 3.32 pretty easy in dublin