My training since the World Indoors 1500m Final on March 8th:
March 9-14 – 5 days off
March 15-April 10 – Solo training away from group and coach to recharge. Ran hard mileage, between 10-18 miles/run, and let my body dictate how hard or less hard I ran. 1-2 times/week during this period I put on spikes and did 4-6x150m sprints to maintain my leg turnover. I also snuck in one 6x2min hill session, and a 4×2 mile w/o at the end as I started to get bored of straight mileage. Averaged around 80miles/week with one day off.
April 11 – first official w/o back. The Michigan (1600m in 4.28, 2k tempo in 6.15, 1200m in 3.16, 2k tempo in 6.15, 800m in 2.03, 2k tempo in 6.15, 400m in 53.6
April 12 – 8 miles easy, 8 miles steady
April 13 – 16 miles steady (had to cut it 2 miles short as not used to abnormal humidity and heat in April)
April 14 – Day off
April 15 – 3 mile tempo in 14.35+2×1200 in 3.18,3.16 (2mins rest), 3×400 in 60s (60s rest), 1200 in 3.13, 2×200 in 26.0s (90s rest)
April 16 – 8 miles easy, 7 miles steady
April 17 – 12 miles easy
April 18 – 5 miles easy +2x100m strides
April 19 – mile race in Boston (4m11s), 4x60s hill+3x20s hill (90mins after b/c of post race doping control)
April 20 – 18 miles steady
April 21 – 10miles easy
April 22 – 3 mile tempo in 14.40, 5 mins rest, 4x1000m in 2.48,46,44,42 w/ 2mins rest, 2×400 in 61s w/ 90s rest, 2x200m in 25.5s with 90s rest
April 23 – 10 miles easy, 5 miles steady
I have three races remaining in this early season – The Drake Relays mile on Saturday, the Medtronic TC mile on May 8th, and the Oxy high Performance Meet 5000m on May 15th. I have been incredibly blessed with the best run of good health in my career, which has enabled me to consistently up my mileage by about 7-15 miles/week more than normal as I gear up for the 5000m at Oxy. There I hope to run a time I deem worthy of me entering in the 12.5 lap race at the Commonwealth Games in Glasgow (in addition to my favored 1500m).
Thanks everyone for your support.