Double Threshold Data
Hello from the EATery!
This post contains an abundance of data from my last season. The top half of this article provides reflections, theories, and ramblings. The bottom half shows training and racing data. Skip to sections: February-May Training, Double T Workouts, and Double Threshold Thoughts if you just came for the Double T Buzz.
To preface, I finished a long track season in April of 2022. I took 10 weeks of part-time training: 35-40 miles per week with sporadic workouts. I spent 6 weeks of this focusing on sprint work. Prior double threshold and other training can be found in the link below.
2022 Double Threshold Training
July 2022-May 2023
Elmwood finished 3rd at The UCCS Rust Buster 8k
Location: Colorado Springs: 6,000 ft
Track Focus: Indoor Mile and Outdoor 5k
Time Goals: Sub 14 minute 5k and low/sub 4 minute mile
Prior Personal Bests: 4:05 mile and 14:02 5k from 2022
2023 Bests: 4:04 mile and 14:03 5k
Season Length: 45 weeks
longest break was 2 days off in a row - Feb 12-13 after indoor.
May 16-June 27, 2022: Lower mileage sprint training but still never took more than 2 days off in a week = almost trained straight through a year with no break.
Able to do all this training and racing because of super cheap rent, frugalness in certain areas, and coaching jobs/weird hours
Zev did similar training and sessions at a different paces. I usually wrote our training from Dec-May. Zev ran huge personal bests including a 23 second sea level 5k personal best.
Reflections
I put up some high mileage blocks from 2018-2022, running 80-120 miles per week at times, and really taking to easy easy day - 7:20-7:50 pace usually. Even this season, I did tons of jogging for easy days, warmups, and cooldowns. Also, training at altitude slows everything down. What I am getting at here is maybe these years of jogging are playing a long compromise of powerful elongated striding. My roommate noticed my change in elbow drive and knee shuffling the past few years. I watched slow motion video of my stride in 2017, 2019, 2020, and 2023. Generally my stride looked less powerful, especially in 2023. Maybe running 6:30-7:00 pace more often if the training was at sea level, dipping the volume, or more mobility work could combat this. I do a lot of supplemental speed/power work.
I think I undervalued the recovery and adaptation horizons of the speed, power, explosive, and neural training I was doing. Maybe I should’ve increased the spacing between the plyos, sprints, lifting, and speed work. I adopted a “I never have enough speed mindset” last year which can be beneficial as I have terrible 800m chops for a 4:04 miler and spend months training heavy endurance. However, I think I didn’t space out this training enough and hence comprised some of the benefits of the work I was doing.
Too intense for too long or too intense too early? I think I dug the track/hills/some LT sessions a little too deep too early. Recovery and adaptation is both a short and long game. I think I mistimed the season, not resetting, and continuing to shuck the corn. Should’ve split wood for a few weeks or bartered for bamboo.
I experimented with gauging workload by breathing metrics. Ex - “my breathing felt relaxed so the session was not above LT.” I used a Garmin heart rate chest strap which I have been using for years.
My Experience: usually breathing immediately feels easier when training with a group. It feels more strained alone. Heart Rate and I would bet Lactate does not always align with that. I did many similar workouts alone. Even days I felt like the breathing was easy, the Heart Rate did not always align.
Final takeaways: Maybe too long of a season. Maybe training in winter was too intense leading to this intense double t block. Maybe too much double t. Maybe too intense with the double t. Maybe not enough spacing between everything. Maybe not enough 1500 races. Maybe loss of morale.
The tragedy of accomplishment - I ran 14:03 and missed a pr by less than a second and I was bummed! I also ran a 1.7 second mile personal best, had plenty of other great races, learned a ton, had great experiences, and gave it a real crack.
Is there a limit to seasonal threshold training gains? I think there's a diminishing improvement curve associated with a ton of threshold over the course of a 3-5-7 month type season. Maybe this is why Marius Bakken would focus heavily on it for 4 months or so before lessening the dosage, maintaining it, and emphasizing other things as he started racing. I think no matter what, a ton of disciplined threshold based adaptation still sticks with you long term and the lifelong threshold based improvements are almost limitless. This year, I had been doing a lot of high quality single threshold work for 7-8 months (scattered double t) before ramping it up to high quality double threshold work for 2.5 more months without any real reset from the general intensity of the training. A reset period or less high quality single threshold so early in the buildup may have done me wonders. Last year, I strayed from traditional LT work for 4 months before hitting double T for 2 months and ran a 20 second 5k personal best.
Marius Bakken is often credited with the creation of double threshold training. Jakob Ingebrigtsen is often credited with the recent popularization.
Double Threshold Thoughts
Double T at altitude = less volume than sea level. I think I could comfortably do 11-12 miles of total work in a day at sea level instead of 9-9.5 miles at altitude (10k/8k type doubles instead of 9k/6k). Pros and cons to either
Double T + Under-Distance Racing = Gold
Double T is in ways more about disciplined training completion than exact splits
Would’ve enjoyed 6-8 hours recovery in between workouts. Usually went with 4.5-5 because of work. This did not always feel like enough time to let the muscle tone simmer.
It is really tough to start some sessions. The first couple of reps can feel like a tortoise flipped on its shell.
Bakken believes the recovery of muscle tone between AM and PM sessions is the most important factor in double t training.
Pros: Huge LT volume, manageable work intensity, forces athletes to train controlled, spacing between quality is still adequate despite extra work volume, different type of stimulus, can be fun to do a second session instead of slogging a 3-6 mile double, more economical/mechanical stimulus than jogging, less “worry” about the workout numbers, enjoyable polarization, and big volume days of 16-21 miles.
Cons: Overtraining is extra dangerous, fueling is challenging, being fresh for speed/power work, requires extra discipline, can be monotonous, hard to decipher if and when to add sharpening work, and time commitment (if an athlete trains a lot to begin with, it is no different).
Other Recent Double Threshold Training
I had some high schoolers and collegiate athletes I coach do double threshold. I adjusted the volume, timing, and frequency based on their levels. The results were generally good. Most athletes improved. One interesting case was a high school boy who ran 50.9, 1:58, and 4:13 in the open 400, 800, and 1500 personal bests. His macro training looked like: early winter easy intervals, late winter double threshold, and more traditional spring speed/threshold. His 2 second 400m improvement was surprising - maybe lower mileage, age/development, decent application of spacing between speed, sprinting, threshold, and other training contributed.
NAU won 6 of the last 7 NCAA Cross Country Men's Championships. Coach Mike Smith has been implementing double T for years. Woody Kincaid ran 12:51 for an indoor American 5k record after doing double T up to 3 x week. Jakob Ingebrigtsen ran a world record 7:54 2 mile, world leading 3:27 1500, and has won everything in sight so far this year. Luis Grijalva ran 12:52 for 5k and finished 4th last summer at the world championship 5k. Luis and Woody are also coached by Mike Smith. Very Nice Track Club started doing double T recently with big results from Hobbs Kessler, running a 3:32 1500 this year at age 20. Cam Levins took to double T in 2021 and ran a 2:05 marathon personal best for the win at the 2023 Tokyo Marathon.
Pre Scarlett and White BU Indoor Mile
Why don't we hear of many women doing double threshold training?
Under Armour Dark Sky Coach, Stephen Haas says, one of his top ladies is running much lower volume than the men. A big volume day for her is 8 miles. He may try double t with her if they can build the global volume up some more.
Altitude Training Theories
Altitude training = tough to stay on top of power/speed/neuromuscular training. Have to be cautious with workouts, easy days, and general training. The day-to-day fatigue is noticeable in how dead the legs can feel and how the body is actually adapting.
Racing the 1500 at altitude is great prep for a sea level 5k. Stimulus plus economy plus metabolic demands = training adaptation and comfortable sea level race
My altitude theory: Most effective place to live/train at for specific events:
Sea Level
800, 1500, 3k
Altitude:
5k, 10k, Half Marathon, Marathon
1500m+ runners can get nice benefits from living at sea level most of the year and doing 4-6 week altitude camps but this is not an option for many.
Ramblings
Confined and defined finite moments are some of the most joyous and insecure points in our lives.
How this relates to running - being in a system such as high school, college, even having a coach/official club provide something that is invaluable in a sport intertwined with suffering; Direction.
Can one really enjoy training unless the other areas in life are set up well?
Definitely makes it more challenging. Especially financially and emotionally.
Diminishing returns curve:
How much energy, time, and money is worth it to potentially get a little better? Ties into the holistic training life demands too. Basically the opportunity cost of training.
How hard it is to get into a race as an unattached/club athlete
Example: At this years Stanford Invite, a college guy I coached was accepted into the meet with an altitude adjusted 5k pr of 14:22. I didn’t even get an email back despite having run 14:02 at sea level the year prior. He ran 14:06 btw!
Shoes
Ties into number 2. Always pushing shoes too far to save currency.
Opportunity costs…
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Sample 2023 Fall/Winter Training Week
M. Easy + 10 x 100 Double + Lift
T. LT or LT Fartlek (ex. 5k: 16:17, 10 x 400: 69 avg)
W. Easy + Sprint Double + Lift
Th. Easy
F. Track or Hills + Easy Double
S. Easy
Su. Easy w/surges and 8 x 100 uphill strides
*some weeks with 3 workouts
Sample 2023 Double T Spring Training Week:
M. Easy + Easy Double
T. Double T w/controlled speed after + Lift
W. Easy
Th. Easy + Easy/sprints or100s
F. Double T
S. Easy
Su. Track or Hills + Lift
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Flotrack Love
Training and Racing Data
At this point, you may want to beeline for the exit or just look at certain sections. I apologize. I did not realize how much I wrote. I recommend jumping between the top points of each training period, bolded race results, and a few double t workouts at different points in the season listed at the bottom.
*My Max Heart Rate is pretty low. I believe it is between 183-187. For an effort of 160 avg bpm divided by 185 estimated max = 86% of max hr.
Conan can run
June 27-August 28, 2022: 9 weeks.
83 miles per week average
Long Runs once every 7-9 days: 1 hour 40-50 minute range.
Double T days: 4 in the 63 days
2 workouts most weeks: 1 was Fartlek or LT. the other hills/some track speed stuff
Most Workouts:
Fartleks:
4 x (4/2, 2/1) = 36 min total. 5:27 pace average for 6.61 miles.
6 x (3/1, 1/1) = 36 min total. At sea level in Oregon on Pres trails. 5:31 pace for 6.56 miles
Lactate Threshold (LT)
18 x 400 in 72 w/1 min rest
4k, 3k, 2k: 13:39, 9:55, 6:32 w/3 min and 2.5 min rest at 7,000 ft
Double T days:
AM: 4 x 2k in 6:52 w/2 min rest on dirt PM 12 x 400 in 73 w/45 sec rest
AM. 5k, 2k, 2k: 16:51, 6:28, 6:29 w/3:30 and 2:00 rests on roads PM. 10 x 500 in 91 w/45 sec rest
AM. 10 x 1k in 3:11 w/70 sec rest on roads PM. 12 x 400 in 69-70 w/1 min rest + 1 x 200 in 31
Hills/Speed:
18 x 150m Hills at 3k/mile/800/400 type effort
14 x 200m Hills
8 x (300, 200, 100) cutting down from 51-44, 31-29, and 15-13
More Anaerobic Stress:
Races: Downhill Mile in 4:25 and 5k cross country in 16:47 haha
3 x 1600m: 4:53, 4:47, 4:49 w/2:30-3:00 recovery. The 1600s were run with 300s in 51 and 100 float in 21. Did a 200 in 29 and 3 x 100 in 13-14 after. At 7,000 ft
3 x (5 x 200/200) at 33/45 = 3 x 2k w/1:40 rest or 6k of total volume. Then did 3 x 200 in 28-29.
Long Runs:
7 long runs in the 9 weeks -
5 were run at a steady/moderate pace of 6:42-6:55 on dirt rolling courses for the most part
2 were spontaneous huge efforts:
16.2 miles at 6:15 pace at 8,300 ft
UCCS Gold Camp Gate-to-Gate: This is a tradition for the UCCS Cross Country Team. I have completed this beautiful run probably 9-10 times in the past 8 years as an athlete and coach. Specs:
17.1 miles
Basically 8.55 miles straight up with one slight descent
Elevation profile: 7,505 ft → 9,022 ft
Elevation gain: 1,517 ft
Avg Grade: 3.4%
Most of the trail is very runnable. There is a 200 meter section in the first 1.5 miles that has a steep pitch and water crossing
Surface: Usually somewhat sandy dirt but firm enough for running
My result: 1:44:04, 6:04 avg pace, ascent: 58:14 (6:47 pace), descent: 45:48 (5:21 pace). This is a record. I am a solid downhill runner but Afe easily could’ve taken the record that day. Afe dropped me by 2:08 on the way before easing up on the way down as he should in the midst of the collegiate cross season. My legs were stiff for 3 days.
August 29 - October 2: 5 weeks
72 miles per week average
Weekly Miles: 75, 82, 88, 68, 47
Two long runs in this period: 16.2 miles and 14.6 miles
Raced 3 times
UCCS Rust Buster 8k: 25:07 for 4th (7 seconds faster than last year). Same crushed gravel 8k as prior years. 6,000ft
Lone Gull 10k Road Race: 30:11 for 3rd. Sea level rolling road race. Winner ran 29:56. Group of 5-6 made it 4.5 miles. I closed in 2:49 1k and was blown away.
Nielson 2 Mile: 9:36.30 for the 2nd fastest time in history by 0.7. Splits: 4:43/4:49. Same course as always. Average HR: 166
Last week ran 47 miles for a down week with a day off and race
1 double T workout
October 3, 2022 - February 12, 2023: 19 weeks
Controlled 100s emphasis
Average Weekly Mileage: 60
Weekly Mileage Numbers: 68, 74, 75, 70, 72, 75, 73, 63, 73, 44, 71, 73, 75, 70, 58, 62, 60, 50, 41
Location: Traveled a ton:
3 days in Wisconsin. 2 days in Denver. 3 days in Durango. 6 days in Frisco/Fort Collins. 5 days in Seattle. 3 weeks in Vermont. 4 days in Boston. 5 days in Kansas.
Health: Sick on-off from December through mid February. Got really sick 2-3 times in the block for 7-14 days each time. Cold/Flu type symptoms. Trained through.
Workouts: 2-3 x per week
1-2 x LT, 1 x speed/hill/anaerobic roughly per week
Common LT Reps:
400s, 600s, 1ks, 1500s, Miles, 2ks, 5ks, Fartleks
Only 2 continuous Tempos, both at sea level:
One of them in Vermont: 5 miles in 25:30 (rest - 3:30) 4 x 1k in 2:59 avg (50 sec rest)
Races:
Fall Series: two trail races of 5-7 miles: first place/second place for results
Fort Collins Thanksgiving 4 Miler: 19:26 for 8th place - at 5,000ft
Pacing Evan’s 3k: Made it 1600 of his 8:07@. I was sick
Pacing Afe’s 5k: Made it 2.5k of his 13:46@. I was sick
CU Boulder Potts Mile: 4:07 at 5,400ft - altitude adjusted 4:01 on people’s favorite calculator
CU Boulder Invite Mile: 4:13 at 5,400ft
BU Scarlet and White Mile: 4:05
Pitt State Gorilla Classic Mile: 4:04
*bolded = races I pre emphasized in my mind.
Supplemental Speed/Power/Economy Training
10 x 100s: 1-2 x per week usually M and W or M and Tu in the PM after a workout or easy run
13-15 paces usually with a couple in 12. Some standing starts. Some rolling. Spikes usually.
Sprints: 1 x week or 1 x every 10 days
Examples: 5 x 60m on track or 6 x 6 sec hill sprints + 3 x 15/20 sec hill bounds & springs after.
Lifting: 2 x per week
Usually Mon/Wed in non race week
Typical lifts: Squat, bench, single leg raises, pullups, pushups, hurdle mobility, core, wall angels, single leg squats, calf raises, side plank raises, calf raises, banded walks, deadlifts.
I have lifted for the past 5 years. Don’t reference it too much in the posts but this year I decided to log the lifts I did to more accurately chart what I did
Strides: Occasional 4-6 strides before or after a race or to replace some supplemental training
Plyos: In place Jumps, Broad Jumps, Depth Jumps, Hurdle Hops, Hill bounding or springing after hill sprints, Broad Jumps, Single Leg Reactive,
Tuck Jump sets after sprinting, and more. Would target different demands for certain days.
February 13-19: 1 week
1 week reset between seasons
59 miles
1 day off
1 double T day:
AM 5 x 1500 on Fontanero Mile Loop: 5:00 avg w/75 sec rest. Avg HRs: 160 for the reps (153, 158, 160, 163, 164). -3 degrees real feel.
PM. 7 x 800 on T-Gap Trail: 2:34 avg w/1 min rest. Avg HRs: 161 for the reps (155, 160, 159, 163, 162, 164, 164)
1 day with 4 x 200 in 27, 27, 25, 33 with cutdown 100s after easy running
February 20-May 7: 11 weeks
Double T Emphasis
Avg Weekly Mileage: 74
Weekly Mileage: 85, 87, 86, 86, 76, 76, 83, 38, 81, 73, 39
Races:
3/26: 1200m TT on UCCS Indoor Track (Crazy wind in Pueblo)
Time: 3:05.5 on flat indoor track at 6,300ft
Splits: 29.3, 29.6, 31.5, 32.5, 31.9, 30.5
Followed Drew and Justin for first 700 meters. They did 800 and 1k TTs. Paced Jagger/Gavins 5k TT after + some of Sean’s Workout: 9 x 400 in 71 avg and 1 x 200 in 35 for me w/1-1 rest
2. 4/1: 1500m Race at CSU Pueblo (4,800ft)
Time: 3:50.65
Place: 6th, Splits: 45.5, 63.7, 61.6, 59.7
Frustrating/sloppy race. Winner ran away from all of us. The rest of us were in the muck. Still have spike marks on my upper leg 2 months later. 2 guys + the 6 of us went out in 45.xx or below. 2 of them detonated after 500m and put the brakes on for the rest of the field. Second fastest altitude 1500 ever (ran 3:50.0 on this track last year). Winner ran 3:45 and second was 3:49.66
After: Workout: 6 x 3/1 at LT at 5:32 avg pace for ons
4/14: Bryan Clay Invite 5k - CA
Time: 14:03.12
Place: 6th in Open A Heat 5, Winner ran 14:00
1k Splits: 2:50, 2:50, 2:49, 2:52, 2:41
1600m splits 4:30, 4:34, 4:29, 30 sec last 200, 62 sec last 400
Got out of the blocks well. Paced slowed after the first lap. Led 400m of it. Started really suffering at 2.2k. Field started rolling at 2.5k. 8:30 at 3k and closed in 5:33 last 2k. Typical Bryan Clay madness. Perfect weather and near perfect situation
5/6: Occidental College Invite 5k - CA
Time: 14:36.60
Place: 26th
Splits: 1600m: 4:30, 4:28, 4:57, 41 sec last 200
Perfect weather and situation
Double T Workouts:
14 double T workout days + 1 in prior week = 15 total:
Lone Gull 10k in Massachusetts
2/20. Monday.
6:45 AM. 4 x 2k on outdoor track: 6:38, 6:36, 6:34, 6:33 avg w/2 min rest. Avg HRs: 151, 156, 158, 160 for the reps. Felt sick but legs felt fine. Solo
2:45 PM. 16 x 400 on Roads: 73 avg w/45 sec rest. Avg HRs many at 166-170 after the first 5. Zev/Josh did the same workout
2/22. Wednesday:
6:40AM. 4 x 2k on indoor track: 6:44, 6:43, 6:37, 6:36 w/2 min rest. Did this with Chandler. Legs tired at start.
5:15PM. 10 x 600, 1 x 400: 1:49 avg, 71 w/1 min rest. Legs felt glued to the ground at start. Solo
2/28. Tuesday
7 AM. 8 x 1k on roads: 3:22 avg w/sporadic pacing and 75-90 sec rest. Avg HR for reps: 150. Legs felt so bad for the whole thing. Solo
1:45 PM. 15 x 400 on indoor track: averaged 71 w/45 sec rest and 2:15 after 8. HR was between 161-167 for a lot of it. Felt juiced. Solo.
3/3. Friday
7:15AM. 5 x 2k on outdoor track: 6:55, 6:42, 6:39, 6:39, 6:39 w/2 min rest. Avg HRs for reps: 149, 155, 157, 158, 159. Felt alive. Relaxed Breathing
5:15 PM. 17 x 300 on straight roads: 55 sec avg w/33 sec rest. Felt solid. Solo
3/7. Tuesday
6:45AM. 4 x 2k on outdoor track: 6:40, 6:38, 6:38, 6:39 w/2 min rest. Avg HRs: 151, 157, 159, 161. Strained Breathing. Stiff from lifting. Solo
1:30PM. 8 x 800 on dirt loop: 2:35 avg (GPS overestimation?). Avg HRs for all reps: 152. Did parts of this with a lot of guys. Real Easy Breathing.
3/10. Friday
6:40AM. 3 x 3k on outdoor track: 10:11, 10:13, 10:09 w/2:40 rest. Avg HRs for reps: 155, 159, 162. Strained breathing. Some with other guys. Did 2 barefoot strides after
12:40PM. 12 x 500 on turf net downhill (~11ft) loop: 91 sec avg w/1 min rest. Solo. HR avg ranges: 152-158. Did 2 barefoot strides after. Legs felt good.
3/14. Tuesday
6:45AM. 3 x (2k, 1k) on outdoor track: 6:41, 3:19, 6:38, 3:18, 6:35, 3:11 w/90 sec rest for 2ks and 60 sec for 1ks. Avg HRs for reps: 150, 154, 157, 155, 159,159. Effortless Breathing. 2 x 100 in 13.8 after. Did this with Josh/Seth. Legs felt fresh.
2:10PM. 4 x (600, 500, 400) on outdoor track: 1:53, 91, 71 sec averages w/60/50/45 sec rests. Avg HR Ranges: 155-162. Strained Breathing. Exhausted before but felt okay. Solo
3/16. Thursday
6:15AM. 6 x 1 mile on indoor track w/90 sec rest. Splits: 5:26, 5:11, 5:12, 5:11, 5:10, 5:06. Average HRs for reps: 143, 153, 156, 158, 160, 161. Breathing felt mid. With Cade. Legs felt solid.
1:15PM. 15 x 400 on indoor track w/45 sec rest: 70 sec avg. HR Avg Ranges: 156-163. With Cade. Relaxed Breathing. HR sorta settled and Legs felt good. Wrote “I am fit” in my log.
3/22. Tuesday
7AM. 3 x 2.5k, 1 x 1.5k on outdoor track w/2:10 rest. Splits: 8:35, 8:33, 8:28, 4:58. Average HRs for reps: 147, 152, 154, 156. Strained Breathing. Legs/body felt tired. Did most with Josh/Seth. 3 x 100 in 14, 13, 13 after.
1:30PM. 14 x 400 on outdoor track w/50 sec rest. Avg splits: 72. Avg HR Ranges: 153-158. Breathing felt smooth. Legs felt stronger. Solo.
3/28. Tuesday
6:30AM. 9 x 1k on indoor track w/1 min rest. Avg Splits: 3:17. Avg HR for reps: 154. Controlled breathing. With Josh.
3:15PM. 15 x 400 on turf w/45 sec rest. Avg Splits: 73. Avg HR Ranges: 154-159. 3 x 100 after. Mixed Breathing. Legs felt strong. Solo.
4/4. Tuesday
6:30AM. 4 x 2k, 1 x 8000 on outdoor track w/2 min rest. Splits: 6:40, 6:30, 6:29, 6:29. Avg HRs: 142, 154, 156, 157, 156. Strained breathing. Wrote that I felt like I am turning a corner in my log. Zev joined for some.
1:30PM. 6 x 1k, 3 x 150 on indoor track. Splits: 3:10, 3:10, 3:09, 3:08, 3:08, 3:07, 21, 21, 20 w/1 min rest for 1ks. Best (whatever that means) double T day ever? Zev joined for parts.
4/7. Friday
7AM. 5 x 1 mile on outdoor track. Splits: 5:04, 5:06, 4:59, 4:56, 4:53 w/1:45 rest. Avg HRs: 154, 155, 160, 162, 163. I wrote “wow, best shape of my life. Bottom of my foot has been on/off achy for 2-3 months.” Mid breathing. Solo. Legs felt juiced. Did 3 x 100 in 13-14 after
2:00PM. 12 x 400/1 x 200 on outdoor track. Avg Splits: 71 and 33 w/50 sec rest. Strained breathing. Solo
4/18. Tuesday
7AM. 4 x 2k, 1 x 1k on outdoor track. Splits: 6:55, 6:30, 6:32, 6:28, 3:07 w/1:45 rest. Avg HRs: 144, 154, 156, 159, 161. Relaxed Breathing. Legs felt numb. Solo. Did 4 x 100 in 14 after.
2:00PM. 5 x 1200 + 1 x 300 on outdoor track. Splits: 3:55, 3:57, 3:56, 3:56, 3:57 w/90 sec rest. Avg HRs: 153, 159, 159, 157, 158. 300m cutdown in 44 after. Strained breathing. Legs felt strong. Solo.
4/25. Tuesday
7AM. 6k, 3k on dirt loop. Splits: 19:50, 10:07 w/4 min rest. Avg HRs: 158, 159. Strained Breathing. Did the 6k with Afe. Tired legs.
2:00PM. 2 x (1k, 800, 600, 400, 200) on outdoor track w/80/60 sec rests. Splits: 3:13 avg, 2:31 avg, 1:48 avg, 69 avg, 31 avg. Did one extra 200 in 28 to finish. Mixed breathing. Legs felt juiced. Solo.
Other Workouts: 1 x week speed or anaerobic work as mentioned in the sample week. Usually these were hills or lower volume track work at mile/800/400/3k intensities. I mixed in occasional more traditional sharpening sessions. Here are some sessions:
3/5: 12:15PM. 4 x (400, 300, 200, 100) on outdoor track. Splits: 64, 45, 28, 13 | 61, 44, 28, 13 | 60, 45, 28, 13 | 60, 44, 28, 12. Rests: 2 min for all. Incredible floating feeling.
3/12: 10:15AM. 14 x 200m hills. 5% avg grade. Avg splits: 35.5 w/20 sec walk, jog down, 20 sec walk in between. Extra rest after 9. Felt decent. Breathing was tough after 8.
3/19: 11AM. 3 x 300, 4 x 200, 2 x 150, 2 x 100 on outdoor track. Avg splits: 45, 29, 20, 13. 2 min rests. Flew back to Colorado Springs early. Low energy. Felt lame.
4/23: 1:15PM. 15 x 200, 2 x 100m hills. 4.5% avg grade. 34 sec avg 200m hills plits. 14.8 avg 100m hill splits. Rest = walk 20 sec, jog down, walk 20 sec. Flying today.
4/28: 6:20AM. 1 mile, 8 x 400 on indoor track: 4:37, 66, 66, 64, 62, 65, 63, 62 w/6 min and 90 sec rests. Avg Hrs: 161 for the mile and 157 for the 400s. Did the 400s with Justin. Breathing felt smooth.
Training scheme from summer of 2022: 9 day cycle with following schedule: triple days, 3 days easy, 3 days of workouts in a row, 3 days easy. Triple Day: 4-5 miles of LT volume in the morning. Midday: 12 x 100, 8 x 150, etc at 3k/mile/800 type pace, and LT/CV in the evening such as 6-7 x 800. The 3 workout days in a row were going to be LT, Controlled speed, LT. I did the first triple day and was miserable and felt miserable for a few days. I also knew it would not be possible to consistently do this with work, life, etc.
I believe triple threshold w/2-3 days in between sessions could work. Triple-Double on a 9 day cycle w/2-3 days between quality work? Westbrook and Ice Cube would approve.
