Slowtwitch Forums: Triathlon Forum: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge: Page 15

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Slowtwitch Forums: Triathlon Forum:
400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge

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devashish_paul

Nov 1, 08 13:51

Post #351 of 367 (440 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [Murphy'sLaw] [In reply to]	Can't Post

It is a mystery that you can run off the bike so well in long races on the Steve Larsen program, in that your hours are low (albeit quite hard).

Today's 10K was 37:43. Opening K was 3:30 and then settled into a more sane pace. Came through 5K at 18:25 and I'm thinking "OK, today I can go sub 37 with a 10 second fade and a hard push." The first 5K actually felt reasonably easy, compared to last week's race, but it was only 2 degrees C and the wind started really kicking up on the second half and there were zero competitors to draft off (first loop had 5K guys)....so I was hung out to dry doing an ITT in the wind and faded over 1:20. The good news is that I faded no worse than the guys who beat me. Just checked the results and I was 5th overall and 2nd in 40-49:

http://www.ncra-ottawa.com/...=41&client_id=31

It was actually a much better run than the results bare out. The wind was really tough in the second half. i was much happier with today's 10K than last week's even though it was barely 13 second faster.

OK...onto the 400m and also let's see how close I can get to 5 min mile next week at the track. Big project for next year is to lose a few lbs and see if I can get the half marathon below 1:20 and 10K to 36:30. This is more fun than shuffling at Dev Pace (10 min per mile) in IM's.

Dev

rocklinwoody

Nov 1, 08 22:22

Post #352 of 367 (394 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [devashish_paul] [In reply to]	Can't Post

Hey Dev, nice race. Way to hang in there in a cold, windy, lonely race. Just shy of your goal too.

Just did the 400 and let me tell you.....you suck. :) I picked the wrong day to do this. I was tired (the last 2 weeks have had too many hard days and a recovery from 1/2 marathon) and it is finally raining in California. In fact, it poured during the whole workout. I don't like being wet and cold. It is my kryptonite. The plan today was 8 x 800 at 8k pace with 1 minute active jog between each interval. Afterwards I would give the 400 a go. Each interval was right on pace and I was recovering instantly. But I was getting tired of the rain. I finally decided after 6 intervals that if I broke the 70 mark I would cool down. If I could not break 70 I would finish the workout. I did an extra 200 recovery and lined up. Damn I was nervous. Should I set a countdown timer at 35 for the 200? Nope. Ready set go. Off I went, after the corner I was thinking this sucks. It started lengthening my stride down the back stretch. As I arrived at the 200 I was afraid to look at my watch. Would it say 37? Nope, 34. Ok, I just have to hang in there for another 200. Around the bend. I started to tighten up as I came down the stretch. I wasn't going to make it and would I ruin my 30K next week. I told myself just to relax and run through the finish. I picked it back up. Don't look at the watch. Only 20 strides left. Just get it over with. Through the line. The watch read 68. THere you go Dev. THe weight of your expectations almost broke me.

Good Luck in your attempt.

-Woody

ericstevens73

Nov 1, 08 23:05

Post #353 of 367 (385 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [rocklinwoody] [In reply to]	Can't Post

I run a 4.32 40, a 50 flat 400 (albeit the world gets dark and cold over the last 25M), but I average an 8:00 - 8:30 mile in races over 6 miles. Sprinter in high school and college - could never go long distance. Coach made me run the 800 twice, both times I chucked after the race! Don't know why I got into this sport, if not just to try to kill myself slowly (better than smoking, you don't stink, and you look good doing it). I'm trying to find a coach to assist with the distance training! I don't have a way to test power on the bike, but I'm sure it's LOW!!!
TEAM LIFEWATER

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devashish_paul

Nov 2, 08 4:53

Post #354 of 367 (371 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [rocklinwoody] [In reply to]	Can't Post

"don't like being wet and cold. It is my kryptonite".

Thru 10 hours and 37 minutes of continuous rain, during which 3 inches of the liquid stuff fell, this is what I was thinking! I have to say, I had much mor fun over the 10 K's from the last 2 weekends than the 2 IMs I did this summer (what was I thinking anyway????)

...congrats on the 400's and please do keep in mind that if you did not do those 800's in advance, it would be a different picture, but I guess my point is that even for 1:13 half marathoner, in his 40's a 70 second 400 is no cakewalk. Tomorrow I get on the flt to Beijing and I will have the track next door to my hotel for Wed-Thu-Fri-Sat-Sun morning, so sometime in there, I hope to both give the 400m and the mile multiple shots and report back.

Hey, maybe we should open a thread for the "ST virtual mile smackdown"....what do you think....there are enough challenges that involve distance, but the mile would be a good change of pace....this should be right up your alley with the training you have been doing.

Dev

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www.infinitnutrition.ca ,
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pcombs22

Nov 5, 08 5:55

Post #355 of 367 (324 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [devashish_paul] [In reply to]	Can't Post

I swore that I wouldn't do this (why risk pulling a hamstring in November?) but I was doing my Tuesday slow run, I went past the track, I had my watch on, I was just going to jog a lap, I surged a couple of times, I felt pretty strong, and you know what happened next . . . ):

71--First 400 in 24 years. Felt good the whole time (sure sign you are loafing in a 400!!!!)
69.1--17 seconds slower than my PR but I'm ok with that. If I did some speed work could probably get down in the low 60s. I couldn't break a minute if my life depended on it.

As this thread has drifted along, I think everyone has lost sight of it's two points: (1) It's a lot easier to have "virtual" results rather than actual timed performance; and (2) the accomplishments of elite athletes are astonishing.

I really enjoyed this test. And as I did my recovery jog I thought about the fact that an athlete nuked out 105 of those in a row and it was a humbling thought. Thanks for starting this thread. BTW, I was wearing compression socks.

uli

Nov 5, 08 6:09

Post #356 of 367 (314 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [pcombs22] [In reply to]	Can't Post

In Reply To

69.1--17 seconds slower than my PR but I'm ok with that. If I did some speed work could probably get down in the low 60s.

Approved.
However, given the second sentence quoted above, it was a close call! :)
__________________________________________
official ST bullshit watchdog (devashish_paul certified)

pcombs22

Nov 5, 08 6:27

Post #357 of 367 (305 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [uli] [In reply to]	Can't Post

Close call or not on the gratuitous posing regarding my projected, possible, anticipated virtual Masters PR, did the test and broke 70 seconds. That's what's great about track--no style points.

Now, on that other matter. I bet you one beer that I run a 63 second 400 by June 2009 as I am going to actually do speed work this Spring. (I know 63 seconds isn't really low 60s but for God's sake I'm 42 years old).

jlafren42

Nov 5, 08 6:52

Post #358 of 367 (296 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [pcombs22] [In reply to]	Can't Post

you st.com folks ever hear of athlinks.com? check it out if you haven't. it a database of race results consolidated into 1 location for road races/triathlons/etc... over the last 10+ years type in your own name in the athlete search field and voila. You may show up several times usually because you race in different states etc... however if yo register you can claim all the various separate profiles and consolidate them into 1 profile, pretty cool.
no threads like this site, just basically a myspace for athletes that includes all your race results and links to official results etc..
John
http://web.mac.com/...42/Site/Welcome.html

uli

Nov 5, 08 7:46

Post #359 of 367 (275 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [pcombs22] [In reply to]	Can't Post

Are you anywhere close to NYC? We should race.
__________________________________________
official ST bullshit watchdog (devashish_paul certified)

pcombs22

Nov 5, 08 8:10

Post #360 of 367 (267 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [uli] [In reply to]	Can't Post

You would crush me like a bug!

You just ran a 2:3x NYC marathon!!!! I'm a 42 year old guy that woke up two years ago and said I am really, really fat; lost 50 pounds; started doing sprint and olympic triathlons; am thrilled to be participating in a fun sport that allows you to cross-train to your heart's content; and am glad that I am still able to break 70 seconds in a 400 even if it is only by "1" second.

So I concede defeat right now.

However, I am in NY frequently on business (midtown) and would love to run anytime but doubt that I am fast enough to keep up with you on even your slowest pace days.

Phil

drtommy

Nov 5, 08 8:12

Post #361 of 367 (265 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [devashish_paul] [In reply to]	Can't Post

"Hey, maybe we should open a thread for the "ST virtual mile smackdown"....what do you think....there are enough challenges that involve distance, but the mile would be a good change of pace....this should be right up your alley with the training you have been doing."

Dev, I'd be down with the 1 mile smackdown and so would the rest of "teambigdeal" My last track session 8 days before FL was 10x400 on 2min...went 1:20's on all of them except #7 was 1:10. I had actually wondered if I could do 4 in a row. It would be fun to try. We have an indoor track here now thanks to Graham Fraser so it would be a fun winter project. Can we wait till the ski season is in full swing??? That would make it easier on the lungs :)

http://teambigdeal.blogspot.com/

Tom

ps can you tell I'm bored with the off season already???

uli

Nov 5, 08 8:35

Post #362 of 367 (246 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [drtommy] [In reply to]	Can't Post

You are _that_ slow? Cool. I always wanted to beat a 8:0X Ironman.
Let me know where you race that fuckin' mile and I hop on the plane.
__________________________________________
official ST bullshit watchdog (devashish_paul certified)

uli

Nov 5, 08 8:37

Post #363 of 367 (245 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [pcombs22] [In reply to]	Can't Post

In Reply To

However, I am in NY frequently on business (midtown) and would love to run anytime but doubt that I am fast enough to keep up with you on even your slowest pace days.

Phil

Cool, let's do that. I work in midtown. As long as you can hold an 8 min pace for an hour, we should do a lunch run. Just give me two more weeks to recover. :)
__________________________________________
official ST bullshit watchdog (devashish_paul certified)

rocklinwoody

Nov 7, 08 7:15

Post #364 of 367 (201 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [devashish_paul] [In reply to]	Can't Post

Dev, what is the word on the 400 time?

Runcasey

Nov 7, 08 11:21

Post #365 of 367 (179 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [devashish_paul] [In reply to]	Can't Post

Don't you see what he has done? All this talk about a sub :70 has gotten you all back to the track where true speed is born. As I stated before, sub :70 is good, real speed is south of :60 but for us triathletes multiple repeats on the 400 is what's needed to bring your times down. I'll start another thread and ask what the over 40 group is running for 400 repeat workouts?

devashish_paul

Nov 8, 08 0:19

Post #366 of 367 (146 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [Runcasey] [In reply to]	Can't Post

OK, guys, I know, I am lame....I gave it a go at the track in Beijing the past few days and although I was with heavy training shoes, my best time was only 76 seconds. The smog was pretty bad today and my lungs were not liking it.

I have 2 more weeks on this business trip in China and India and frankly running is my only form of daily exercise, so I am bowing out as I don't want to blow a body part going any faster. I really think that I could do no better than 73 if everything was perfect and I had light shoes on....so ergo, I cannot even keep up with Geb for 400 meters.

The good thing is that I was at the track everyday this week as it is next door to my hotel doing a daily dosage of 100/200/400/800/1600's where my typical 400m pace was 80-90 seconds per lap. Each day, I did around 5K worth of speed at this pace over the course of 60-75 minute runs. Frankly I think that if I could enter a 10K in the near future, I could take it to 36.xx with the recent focus on trying to bring down my 400m time. Alas, there is no chance to do a 10K till spring, so it is what it is!

Anyway it was fun trying

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www.infinitnutrition.ca ,
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devashish_paul

Nov 8, 08 0:39

Post #367 of 367 (142 views)

Re: 400W FTP/Sub 4:30 mile/Sub 4:30 400m.....Run sub 70 second 400m challenge [drtommy] [In reply to]	Can't Post

Dr. Tommy...I'll open the "one mile virtual smackdown thread". The rules will be you can post your best time over the next year....so the "time expiration will be Nov 8 2009". Are you cool with that? Do you think you can keep up with Geb for 1 whole mile with or without compression socks, with or without Ray Bans and compression headband? We have no attire limitations!

I'm looking forward to getting on my roller skis when I get home and then back on snow.

Dev

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