2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 5, Day 6

Last night, at the Lilac Grand Prix in Spokane, Washington, the Nike Union Athletics Club set a new WR for the Women’s Distance Medley. In the 800m leg, running the first 400m in 52.69 and finishing in 2:03. With her teammates, Ella Donaghu, Shannon Osika, and Sinclaire Johnson. The 10:39.91 that they ran (Ella Donaghu ran 1200m leg, 3:16.2, Raeyvn Rogers, 52.69 for 400m, Sinclaire Johnson ran 2:03 for 800 meters, Shannon Osika then, ran 4:28.32. The final time of 10:39.91 is the new world record. I suspect Coach Julian was very happy with his DMR squad.

Raeyvn Rogers running up to the 800m finish, photo by @kevmofoto

I admire Raeyvn Rogers. I have observed her run for many years. In 2019, in Doha, I watched Raeyvn storm to the silver medal at the 800 meters, and in 2021, in the Olympic final, Raeyvn again kept her cool, and that amazing last 100 meter was what she used to take the Olympic bronze medal! In my mind, Raeyvn Rogers is one of the most dangerous finishers in the 800m. And she has several upsets in her future.

What do we learn from Raeyvn? Keeping one’s cool is paramount. One never knows when your moment will come, but one must not give up.

Your day’s workout: Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down

To learn more about Raeyvn Rogers, please click here: https://www.runblogrun.com/2019/11/raeyvn-rogers-2019-wc-800m-silver-medalist-the-runblogrun-interview.html

2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 5, Day 6

Monday: warm-up, 40-50 minutes moderate running, 5 x 100m stride outs, cooldown

Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 6 times 2 minutes hard, 3 minutes easy, with 10 minutes moderate running, and cooldown, (hard running at 1500m pace)

Wednesday: warm-up, 40-50 minutes, moderate running, 5 x 100m stride outs, cooldown

Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 14 x 1 minute hard, 1 minute easy, 17 minutes running, then cooldown

Friday: warm-up, 40-50 minutes moderate running, 5 x100m stride outs, cooldown

Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down

Sunday: 60-65 minutes moderate pace, on trails