| Knapp |
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I have a major meet on Thursday where I am running the 1600m and I was wondering what kind of time I could run. I am hoping to run in the mid 4:20s. Here is the past few days of my training schedule and some other important workouts and races from earlier this year: 4/30/12 6x1000's (3x1000's 5 minute break and then another set of 3x1000's) 3:04, 3:03, 3:04, 5 minute break, 2:58, 2:59, 3:06 (2 1/2 minute standing recovery followed by 200m jog) 4/29 6 miles@ 6:57 pace 4/28 12 miles@ 6:58 pace 4/27 Meet first leg of 4x800 2:01.6 (won by over 30m, splits 57/64) 800m 2:03 (won by over 30m, splits 57/66) 4/26 Off 4/25 6 miles@ 6:57 pace 4/24 6 miles@ 7:12 pace 4/23 8x300's (set of 4,5 minute break,another set of 4) 44,42,43,44,44,45,48,46 4/22 12 miles@ 7:00 pace 4/21 5x1200's in 3:40, 3:40, 3:41, 3:43, 3:47 with a two minute standing recovery followed by jogging a lap (my legs were moderately tired from the meet on 4/19) 4/20 6 miles@ 7:20 pace 4/19 Meet Horrible Conditions (It was 40 degrees and raining with a cross wind at 15mph during my events) 1600m (second place) splits 1:04, 2:10, (1k at 2:42-2:43), 3:20 (1400m 3:56,3:57) and then 4:34 (I didn't kick which I regret and my coach assumes the weather cost about 4-5 seconds)800m (only 30 minutes later, which is an unusually quick turnaround) 2nd place splits 57/70 (I know these are uneven splits but I was chasing 1st) Other meaningful workouts/races/training information: 3/13/12 1600m race (indoor): 4:41.2 5th place I was disappointed with this time, I led for the majority of the race, splits: 1:09, 2:17, 3:27 sadly my last lap was a 1:14 3/17/12 4x800, 800 (indoor): lots of traffic and I found my self near the back of the pack at 400m with a split if 63plus, I went way outside and passed everyone and ran a high 2:05, later that day I ran another 800m running another 2:05 and won by 4 seconds 3/26/12: 1600m time trial: ran against my team 4:40.8 (won by 14 seconds, was cold and I shouldn't have gone out so fast. Splits 1:03, 2:12, (1k 2:47 then I died) 3:25 4/10/12 4x800, 800 ran a 2:05 and a 2:08 (second 800m with an upset stomach. Bad racing conditions again (winds at 20 miles an hour and a wind chill of 35 degrees). I won both 800m comfortably and watched everyone else finish I usually run 6 days a week with at least 2 track workouts and a long run of 12 miles (one hard workout on weeks with a meet). Some of my other workouts include: 10x400's at 66.7 pace with one minute recovery (completed on 3/10/12) 4x1200's @3:37 with a 2:30-3:00 minute jog and a 1 minute standing recovery (did this workout a couple weeks ago) 6x800's 2:18, 2:19, 2:19, 2:23, 2:26, 2:28 (2:45 standing recovery)did this a 3 weeks ago Last year during high school track season I got down to 4:40 and 2:06. Last summer I got down to 4:16 1500m. Most weeks my mileage ends up being between 40-45 miles and I have been putting this kind of mileage in since January. I hope to hear from and get advice from as many people as possible. All input is welcome. I do have a coach but I like to get workout ideas and input from as many people as possible. I hope to run in the 4:20's this week, but I would love to break 4:20 and 2:00 by the end of the year (June 2nd) I am a high school junior who lives in Wisconsin. |
| DMX |
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I'd say do a little bit more mileage, maybe 50-55 and pick it up on your easy runs closer to 6:45 pace and I'd say you could probably run like 4:30-4:35 |
| Weitzleberg |
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Well since you asked and if I was in your shoes. It is possible to get pulled into a 4:24 tops? I think you have the attitude/desire to do it. But since you have until Thursday lets cut to the chase. Your goal is a mid 4:20? Take the races you did the best and try to actualize/mentally rehearse them in your training runs that is throw in some 440 tempos during the first 3miles/6/12milers. Drop back to your training pace. But I think your on the right track. Post back with your results. Oh and remember the great Russian runners always "embrace their suffering" (HINT: I embrace my suffering), you should too. But I'll yield my comments to the more authoritative ladies and gents. |
| Ms. Gretleheiser |
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Okay. You have little time but it looks like you want to do this Thursday but is sounds like your physical strength is being eroded by your tensing up. So. Let's use a little Soviet psychological edge, "by altering a person's perception, one can also alter that person's consciousness." With that said try this. It's mental and requires your attention. It is a fairly basic mental exercise so bare with me. "before this race, I want you to imagine all the people you love waiting for you on the finish line. Their faces are smiling with anticipation not because it's a race, but because they cannot wait to hold you in their arms. You need to run this distance (one mile in 4:24.0) to reach them, and if you get there quickly, you will receive their love more quickly too. Imagine that you haven't been home for several months; you will want to race as fast as you can to reach your destination." Thus your replacing your tension-producing perception of the race with an anticipatory, pleasurable experience. Try that then post back here with dialog of your success. |
| Flagpole |
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OP: 1) Stop making excuses for disappointing runs. Unless you're running in a hurricane or 100 degrees, attack each race as if you have the opportunity to PR. Some of my best races came in less than ideal conditions. It is defeatist to let the weather control your mindset for a race...if you're doing it afterwards, you're doing it beforehand too. Stop it. 2) I'm all for goal setting, but unless I missed something, your best is 4:40 right? Quite honestly, for a guy with a 2:05 800 PR and 4:40 1600 PR to break 4:20 by the beginning of June...man that would be a SHOCK. You're not even going through the 800 on that pace, and then you die later. Not trying to be mean...just trying to be realistic. I realize those 1600s were a month ago, but unless you were terribly unfit then, I still say for you to run 4:19 by the beginning of June would be CRAZY. I hope you do it, but man that's quite a task ahead of you. 3) I DO like the fact that you are doing a 12 mile run every week. The last couple weeks you might want to pare that back...do a decently hard 6 mile run a couple times instead of a couple of 12 milers. 4) I predict 4:36 for the Thursday meet. I predict 4:34 by end of the season. You do a ton of mileage over the summer and progress from this past year in cross country and then keep the mileage up over the winter (even if running indoor track), then maybe you've got a shot at 4:20 next year. Good luck. |
| Flagpole |
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Hmm...I'll have to revise. I see that you ran 4:34. Ok then, good show brother. Hopefully a big meet will give you competition. I'll revise to say 4:30. I still think 4:19 by end of season is a stretch, but if you run 4:30 this week, it wouldn't be CRAZY as I said before. |
| FutureFriendlyCuriosity |
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Are you serious, you guys? This kid ran this workout: 10x400's at 66.7 pace with one minute recovery (completed on 3/10/12) That's basically impossible to do at faster than your mile race pace. I say the kid can run no slower than 4:26.8 (66.7 pace) right now. |
| Ms. Gretleheiser |
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Well how'd you do? |
| Ms. Gretleheiser |
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Whoops one more day to go. And remember fly like an eagle. |
| pushin daisys |
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Well! |