Tuesday's 3 x 500

3 x 500 with 5' rest
1st 500: 42.88-31.45 (1:14.33)
2nd 500: 44.27-30.67 (1:14.94)
3rd 500: 45.86-31.49 (1:17.35)

The first two were good. He was feeling it on the 3rd one, but he will get there.

We will see how he does on the same workout in 3 weeks.

mileage: a.m. 6 p.m. 2 total:8

Mo's 800 meter training

Mohamed has been training very well. We have worked a lot on hills and killer 1500 meter workouts. Now we are transitioning into 800 meter specific training so that he will start getting race ready. So far this week he has done:
Monday: 4 x 200 w/ 4' rest: 26.5-27.0-26.9-27.1
Wednesday: 800 time trial in 2:00.93-splits: 28.53-29.15(57.68)-30.71(1:28.39)-32.54, 16' rest
400 at goal 800 pace: 58.01-splits: 29.38-28.63, 8' rest
200 in 25.56 with 4' rest
2 x 100 in 13.31 and 12.87 with 2' rest
Sunday: sunday's workout will be 8 x 400 w/ 2' rest
I highlighted the 200 in Wednesday's workout because of how much it impressed me. I was honestly expecting him to struggle to hit 26.9, but Mohamed showed some wheels.

It is important to note that this week March 22nd-28th, is the first week that Mohamed has done 800 meter race specific training. He ran 2:00 in the 800 with no speed training. Who knows how much he will improve in the upcoming weeks. As his coach, I do have times I believe he can hit. These times are 1:56 in the 800 and 52 in the 400.

So the goal schedule and times for the rest of the season is as follows:
Week One:
3 x 500 w/ 5' rest in 75-74-73
3 x 300 w/ 6' rest in 40.5-40.0-39.5
20 x 200 w/ 1 ' rest in 33's

Week 2:
4 x 400 w/ 4' rest: 60-59-58-57
400 time trial:53, 8' rest, 3 x 200 w/ 4' rest: 27-26.5-26.0
12 x 300 w/ 1.5' rest: 49's

Week 3:
800 time trial in 1:58, 16' rest, 400 in 57, 8' rest, 200 in 26, 4' rest, 2 x 100 in 13
5 x 200 w/ 4' rest: 26.5-26.0-26.0-25.5-25.5
8 x 400 w/ 2' rest: 65.5's

Week 4:
2 x 500 w/ 8' rest: 70-70
3 x 50" ice picks w/ 15' rest
20 x 200 w/ 1' rest: 32's

Week 5:
4 x 400 w/ 4' rest: 59-58-57-56
400 time trial: 52, 8' rest, 3 x 200 w/ 4' rest: 26.5-26.0-25.5
12 x 300 w/ 1.5' rest: 48's

Week 6:
Broken 800: 600-200: 600 in 1:26, 1' rest, 200 in 29
5 x 200 w/ 4' rest: 26.0-26.0-26.0-25.5-25.0
800 at Clemson: 1:57

Week 7:
Broken 800: 500-300: 500 in 1:11, 4' rest, 300 in 43
4 x 200 w/ 4' rest: 26.0-26.0-25.5-25.0
800 at home meet in 1:56

Yellow Jacket Invitational

It has come to that time of year...time to peak. Tomorrow is the Yellow Jacket Invitational and my goal is sub 15 for the 5k. It is just 72's but it is easier said than done. I have two teammates that I plan on working with during the race. One will take the 1st 1600, the other the second 1600 and I will take over from there.