4:28 my first indoor mile
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Zebegna wrote: ^^Good luck, husein.
make sure you drink lots of water. I hope u do good. On Tuesday, i had a meet. But it was open/invitational and no medals were given  .
I was kind of upset at the begining because our coach(s) were kind of not organized. We got there 5 minutes before the race started.  and the 3200m was the first event!
I did not even have time to warm-up and stretch. But i just got in time before it started and after stretching a little, the race started. THis guy from Ivory coast just took off. and i mean took off. He was leading the whole race in about 60 meters and sometimes 100 meters. I was in the thrid place for the first 6 laps. Then i passed the second guy. Then on the 7 lap i caught up with the first guy. On the 8th, I started kicking it in. He tried to keep up, but couldn't. So, finally, i won.  ...but no medal.  I did not see the time, but my friend told me it was 10:11.
Then after about 10-15 minutes, it was time for the 1600m race. I came in second. The guy who won it did not run the 2-miles like i did. My time was pretty bad. It was 4:51.
Then i felt like running the 800 meters, and i did. I got 3rd place with a time of 2:10. Well, my next meet is this coming thursday. peace out folks. Good job kiddo.. Like martina said, do not worry about the medals. if you're serious, bigger medals are just waitin for ya...but you should know running demands a great deal of Discipline and dedication. Sample wrorkouts for the Girls High School Team Monday 15min run in the morning………. Warm up 1mile, 5x 50m sprints, Drills 2x(high knee, butt kicks, marches, fast feet), extended drills (100m high knee and 75m fast feet), 15min jog and 4x200m at 80%….cool down 5min Tuesday Warm ups, drills 1x 1200m at 75%max and drills, 1200m+drills, finish up with 1200m and cool down for 7min. Wednesday Easy 30-45min run Thursday 15min jog 15min of 2min ON (fast) and 1min OFF (slow) then 15min run.. Friday 30-45min run Saturday 50-60min run Sunday OFF my high school times 800m 1:57 1mile 4:15 2mile 9:08 5k 15:00 college 1500m 3:51 (only ran it a couple of times) 5k 14:07 indoors (first race b4 injury) 10K outdoor 29:17 my first 10k _________________ Got more patience than an Enetere Driver... |
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Zebegna wrote: ^^Good luck, husein.
make sure you drink lots of water. I hope u do good. On Tuesday, i had a meet. But it was open/invitational and no medals were given .
I was kind of upset at the begining because our coach(s) were kind of not organized. We got there 5 minutes before the race started. and the 3200m was the first event!
I did not even have time to warm-up and stretch. But i just got in time before it started and after stretching a little, the race started. THis guy from Ivory coast just took off. and i mean took off. He was leading the whole race in about 60 meters and sometimes 100 meters. I was in the thrid place for the first 6 laps. Then i passed the second guy. Then on the 7 lap i caught up with the first guy. On the 8th, I started kicking it in. He tried to keep up, but couldn't. So, finally, i won. ...but no medal. I did not see the time, but my friend told me it was 10:11.
Then after about 10-15 minutes, it was time for the 1600m race. I came in second. The guy who won it did not run the 2-miles like i did. My time was pretty bad. It was 4:51.
Then i felt like running the 800 meters, and i did. I got 3rd place with a time of 2:10. Well, my next meet is this coming thursday. peace out folks. I hope you brake 4:30 or even 4:40 before this season is over. a good warm up could play a major factor. Like calrunner said , dedication and discipline and the right type of training is a must. _________________ Ethnicfederalism + Saudy wuhabists + Chinese deciet + Pentaye cult + division in EOTC and its current existance under non-beliver head(s)+ Z'chat mereqana'culture + Land give away to non-Ethiopians + destiny as a land locked nation wished by her immortal enemies => wonderfull Ethiopia. MY ETHIOPIA ALWAYS I RAGE AND PITTY FOR U!! |
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Calrunner wrote: Good job kiddo.. Like martina said, do not worry about the medals. if you're serious, bigger medals are just waitin for ya...but you should know running demands a great deal of Discipline and dedication. Sample wrorkouts for the Girls High School Team Monday 15min run in the morning………. Warm up 1mile, 5x 50m sprints, Drills 2x(high knee, butt kicks, marches, fast feet), extended drills (100m high knee and 75m fast feet), 15min jog and 4x200m at 80%….cool down 5min Tuesday Warm ups, drills 1x 1200m at 75%max and drills, 1200m+drills, finish up with 1200m and cool down for 7min. Wednesday Easy 30-45min run Thursday 15min jog 15min of 2min ON (fast) and 1min OFF (slow) then 15min run.. Friday 30-45min run Saturday 50-60min run Sunday OFF my high school times 800m 1:57 1mile 4:15 2mile 9:08 5k 15:00 college 1500m 3:51 (only ran it a couple of times) 5k 14:07 indoors (first race b4 injury) 10K outdoor 29:17 my first 10k Ya, like u and Martha said, i shouldn't worry 'bout the medals. But i just found out that there were no medals at the end, while i was excpecting some through out the whole race since i came in top three in my 3 events. anyway, u got some good times man. But i wanna ask u a favor. I REALLY NEED SOME SERIOUS WORK OUT FOR THE WHOLE WEEK. In my high school, it's a new track coach. Last year's coach was real good and he made us train hard. But this one is just a joke. Especiallly for us distance folks (me and 2 others), he got almost nothing planned. I would appreciate it if u could jot down some hard workouts for the whole week like u wrote down for the girls high school workout. thanks. |
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Berhanu wrote: I hope you brake 4:30 or even 4:40 before this season is over. a good warm up could play a major factor. Like calrunner said , dedication and discipline and the right type of training is a must. I hope so too. |
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Zebegna wrote: ^^Good luck, husein.
make sure you drink lots of water. I hope u do good. On Tuesday, i had a meet. But it was open/invitational and no medals were given .
I was kind of upset at the begining because our coach(s) were kind of not organized. We got there 5 minutes before the race started. and the 3200m was the first event!
I did not even have time to warm-up and stretch. But i just got in time before it started and after stretching a little, the race started. THis guy from Ivory coast just took off. and i mean took off. He was leading the whole race in about 60 meters and sometimes 100 meters. I was in the thrid place for the first 6 laps. Then i passed the second guy. Then on the 7 lap i caught up with the first guy. On the 8th, I started kicking it in. He tried to keep up, but couldn't. So, finally, i won. ...but no medal. I did not see the time, but my friend told me it was 10:11.
Then after about 10-15 minutes, it was time for the 1600m race. I came in second. The guy who won it did not run the 2-miles like i did. My time was pretty bad. It was 4:51.
Then i felt like running the 800 meters, and i did. I got 3rd place with a time of 2:10. Well, my next meet is this coming thursday. peace out folks. Congratulations man. Well done! I don't know if I could do the same because I only tried two events at a meet so far. I think you did a very good job. You are preparing yourself very well for college athletics. The meet at Virginia went ok. I improved my time to 15:14. That is about 15 seconds faster than my previous PR. I placed third from 10 runners. The two guys who beat me are from a second division school. I was like hell, I wonder if I will ever be a good contender in a Div. I school. The guy who came first lead me by 14 seconds...that is just too much difference. Despite that I am confident I will finally run 15/under. For now indoor season is over...soon it is outdoor and we will see what happens. By the way, I ran the first two miles of the 5K in 9:29. Apparently I went out too fast and slowed down at the end. For complete results go to: http://www.hokiesports.com/track/stats/03042006.html cheers! _________________ "Philosophy is questions that may never be answered. Religion is answers that may never be questioned." Author Unknown |
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Calrunner you must have been the ace of your high school and college in running. If you did not turn pro, who will? I am dead serious. what happened? _________________ "Philosophy is questions that may never be answered. Religion is answers that may never be questioned." Author Unknown |
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husein_nasiro wrote: Congratulations man. Well done! I don't know if I could do the same because I only tried two events at a meet so far. I think you did a very good job. You are preparing yourself very well for college athletics. The meet at Virginia went ok. I improved my time to 15:14. That is about 15 seconds faster than my previous PR. I placed third from 10 runners. The two guys who beat me are from a second division school. I was like hell, I wonder if I will ever be a good contender in a Div. I school. The guy who came first lead me by 14 seconds...that is just too much difference. Despite that I am confident I will finally run 15/under. For now indoor season is over...soon it is outdoor and we will see what happens. By the way, I ran the first two miles of the 5K in 9:29. Apparently I went out too fast and slowed down at the end. For complete results go to: http://www.hokiesports.com/track/stats/03042006.html cheers! beTam arif race Husien. congradulations. You almost beat the second guy also. he got u with less than a second. ya, 9:29 for the first 2 miles was kind of fast, i think. i hope u break 15 minutes in the 5k. good day. |
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husein_nasiro wrote: Calrunner you must have been the ace of your high school and college in running. If you did not turn pro, who will? I am dead serious. what happened?
I know right. He got some fast times. But i think he said he got injured, and maybe that might be why he did not go pro. *btw, 8000 take part in Ethiopia’s largest women’s race 
The mass start at 2006 Confidence Women First 5km run in the Ethiopian capital (Negash) 2006 Confidence Women First 5km Run official results 1. Rehima Kedir (Muger Cement Sports Club) 15:43 2. Koreni Jelila (Defense Sports Club) 15:47 3. Makeda Haroun (Prisons Police) 15:48 |
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Calrunner wrote: running demands a great deal of Discipline and dedication. Sample wrorkouts for the Girls High School Team Monday 15min run in the morning………. Warm up 1mile, 5x 50m sprints, Drills 2x(high knee, butt kicks, marches, fast feet), extended drills (100m high knee and 75m fast feet), 15min jog and 4x200m at 80%….cool down 5min Tuesday Warm ups, drills 1x 1200m at 75%max and drills, 1200m+drills, finish up with 1200m and cool down for 7min. Wednesday Easy 30-45min run Thursday 15min jog 15min of 2min ON (fast) and 1min OFF (slow) then 15min run.. Friday 30-45min run Saturday 50-60min run Sunday OFF my high school times 800m 1:57 1mile 4:15 2mile 9:08 5k 15:00 college 1500m 3:51 (only ran it a couple of times) 5k 14:07 indoors (first race b4 injury) 10K outdoor 29:17 my first 10k ohhh my good old days of Running so Cal. you coaching girls team now? Men those gurls are lucky to have a pro. like you Cheers and as my coach would always say Finish Strong![/b] _________________ "I used to go to sleep crying coz I couldn't write a prescription for poverty." Mihela of ESAi "Most people know they can't get into a hospital without a doctor. What they don't know is that they won't get out of one- at least not alive- without a nurse." - Joan Lynaugh |
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^^Martha, did u used to run?
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... _________________ Got more patience than an Enetere Driver... |
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Zebegna wrote: ^^Martha, did u used to run?
ya i did HS cross country and I did XC my first year at college I love running, its my meditation technique  _________________ "I used to go to sleep crying coz I couldn't write a prescription for poverty." Mihela of ESAi "Most people know they can't get into a hospital without a doctor. What they don't know is that they won't get out of one- at least not alive- without a nurse." - Joan Lynaugh |
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^^nice.
So, how did u do in High School? what were ur times? how 'bout in college? why did u stop running now? all righty then. chao. |
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Howdy guys, I disappeared...it is only because of some school busy-ness (copyrighted word...ahem).
hey Calrunner, sorry I asked you a question that you already answered. Anyway you did a great job at college man, you must be proud of it. I have a bit of an injury on my right leg that needs a bone scan...of course I was playing soccer. Somebody decided to test my shin bone's strength and I ended up with a leg that can't sustain a competition level running. I feel I am recovering and I should be running in a week. I will be missing a meet this weekend and possibly next weekend. The doctor even gave me a brace and crutches. I am not using them because it is not that painful anymore. Besides it is almost painful to move slowly since I am used to walking fast and running. I will be missing the beginning of the outdoor season which is supposed to be a rehearsal for a meet we will have at Duke. What my coach planned was that I will run 800m and the mile at earlier meets and run the 5K at duke. The 800m and the mile will give me some speed training in a competition environment...you get the idea. A little bit of a delay in that plan because of the injury. I am optimistic - I will run under 15 at the Duke meet...the advantage of running at a Div I school is more adrenaline surge and of course the strong willingness to prove oneself worthy in the face of Div I runners...I just have to use that wisely. Peace! _________________ "Philosophy is questions that may never be answered. Religion is answers that may never be questioned." Author Unknown |
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AddisMartina wrote: Zebegna wrote: ^^Martha, did u used to run?
ya i did HS cross country and I did XC my first year at college I love running, its my meditation technique Brilliant! (Courtesy of Guinness Drought Beer Guys). _________________ "Philosophy is questions that may never be answered. Religion is answers that may never be questioned." Author Unknown |
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