Friday, November 11, 2011

The Quest for Sub-15:00 Pilot Episode


Thanks for visiting our video blog and following our quest to break the 15:00 barrier. All you have to do is:
1) Watch the Sub 15:00 Pilot Episode Above
2) Propose a workout for us to complete in the comments section below (be sure to include pace, recovery time between reps, and location; i.e. roads/track/hills).
3) Check back each week to watch our video of your workout being completed and evaluated.
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11 comments:

  1. Chris CampNovember 11, 2011 at 4:31 PM

    First!

    WOW, as a post collegiate runner who has once run 15-something I admire you guys cause I'd consider it a miracle if I can go sub 17 now.

    How 'bout some ladder's
    1600, 800, 800, 400, 200, 200 x 3

    1st set: 5:30-35, 2:45, 2:40, 1:30, 45, 45
    2nd set: 5:10, 2:30, 2:30, 1:20, 38-40, 38
    3rd set: 4:45-50, 2:15-20, 2:15-20, 1:10, 35, 35

    7.5 miles of workout total.
    1:15-30 jogging rest b/w each for 1st set
    1:30-45 jogging rest b/w each for 2nd set
    2 jogging rest b/w each for 3rd set

    Have fun, I wouldn't be able to do it. I'm a slow runner now!

    ReplyDelete
  2. Chris CampNovember 11, 2011 at 4:33 PM

    i dont know why i said that was ladders, its not really, whatever

    ReplyDelete
  3. SteveNovember 12, 2011 at 11:31 AM

    Thanks Camp, this is perfect. Difficult and creative. Now how about some more everybody!

    ReplyDelete
  4. Mike G.November 12, 2011 at 2:26 PM

    8 x 1k at slightly slower than 5k pace, with 200m jog recovery. Good luck, gents.

    ReplyDelete
  5. AnonymousNovember 12, 2011 at 5:22 PM

    this is a no brainer:

    warm-up

    16x100 in 16 seconds with 16 seconds rest in between

    easy mile

    16x100 in 15 seconds with 15 seconds rest in between

    easy mile

    ?? x 100 in 14 seconds with 14 seconds rest in between... call it a day if (or when) you fall off pace

    i'm even throwing in a video clip: http://www.youtube.com/watch?v=ZwNWviK5z0Q

    good luck cracking 15 - do you have a race in mind? i'd love to witness it!

    ReplyDelete
  6. HopkinsNovember 13, 2011 at 1:22 AM

    4 mile tempo... Just out of curiosity how many weeks of base will the both of you have run by the time you start these workouts?

    ReplyDelete
  7. SteveNovember 13, 2011 at 4:25 PM

    @Hopkins: I've been running consistent 6 days a week since mid August with 1.5hr long runs since early Sept. Thinking 16:00 5k shape right now.
    @Jason: You're more than welcome to join us for any of these workouts. I think we'll try for 14:59 at an open college meet in May/June w/ a backup at the SU track and friends as pacers.
    @G: Thanks for the workout!

    ReplyDelete
  8. JustinNovember 13, 2011 at 9:22 PM

    First, awesome video.

    Next, questions:

    1)Is it one build till May/June or are you going to try to taper down a bit in March to nail a tester 5k and then build again (ie. 2 peaks)?

    2)If you didn't run, how much free time do you have a day or a week outside of work/school/marriage/etc?

    3) What kind of mileage have you been at the past month? What is the goal mpw?

    4) Could you do a 3kTT to see where you are at to base future efforts off of?

    ~ Harris

    ReplyDelete
  9. cantwellNovember 16, 2011 at 12:10 PM

    5 x mile at 5:00-5:10 with two minutes rest. Two miles up and down. Start easy. No reason to do 15 intervals or whatever 7 months out from a goal race. Keep building base / VO2 type stuff.

    ReplyDelete
  10. sammackNovember 16, 2011 at 4:03 PM

    @Hopkins. I did mid-40's this past week, and am probably in around 17 minute 5k shape--maybe slightly faster.

    @Justin. 1) Probably one long build. We haven't really decided. I think our first go will be in June, as I'm running Boston in April. We'll be releasing the schedule soon. 2) We have ample free time, if not a lot of it. I'm on a 9-5 schedule for the most part. Steve's schedule is a little more variable based on rotations. 3) Goal MPW for me is average of 70 over the next 20+ weeks, peaking at 100. Steve plans on running less. 4) We "could" do a 3k. It would be painful, but it might not be a bad idea. There is an upcoming indoor meet at Cornell that might be a good place to try it. I would guess I'm somewhere in the neighborhood of 9:20--about 50 seconds off my PR.

    ReplyDelete
  11. Nate ParentiNovember 22, 2011 at 11:14 PM

    I am really liking all the high-school footage.

    Although I would like it even more if that one 3k steeple race was included...You know the one Steve.

    ReplyDelete

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