toodarnloud88 wrote:
Your tempo runs are not long enough. Stretch those up to 8 or 9 miles if you can.
I did reap good effects with fast 8 milers and 12 milers (5:50 and 6:05 pace), but I've found that it leaves me really tired and injured (im super injury prone)
9:52. You are more fatigued and the excitement of the start of the season is gone.
The next Huck Finn wrote:
9:52. You are more fatigued and the excitement of the start of the season is gone.
Haha, no I never burn out. And I havent been doing a ton of short, fast stuff.
Nice attempt at trolling though.
HS senior, what up.
did you try those 6 x 800?
they better have felt easy!!
bangalangadanga wrote:
HS senior, what up.
did you try those 6 x 800?
they better have felt easy!!
Haha, i'm about to head to the track in an hour or so.
My hamstrings are feeling tired because I started my rehab again, but I don't think it will affect anything at all.
And the weather looks good, so let's see.
I don't think that was a trolling attempt. Sounds about right to me.
As a high school coach all too often I see kids come in with a decent base, motivated and rested from vacation. Then school stress, life stress, health issues, injury, and then you start hammering intervals thinking you are a lot better than what you are. The breakdown starts. (Yes you can over train even though you are invincible).
9:52 could very well be your next race.
10 x 1k at 5:20 mile pace is what... a broken tempo? I really don't know what to think of it. A half marathon workout? I don't really see how that will indicate a mile or 2 mile time.
9:44 is your PR and you are young. So you might see 9:20's this season, you might hover at 9:40's all year and yes, you might even run "9:52." I think the key here is not to train like a sub 9 minute two miler until you actually are one.
Skeptic of it All wrote:
I don't think that was a trolling attempt. Sounds about right to me.
As a high school coach all too often I see kids come in with a decent base, motivated and rested from vacation. Then school stress, life stress, health issues, injury, and then you start hammering intervals thinking you are a lot better than what you are. The breakdown starts. (Yes you can over train even though you are invincible).
9:52 could very well be your next race.
10 x 1k at 5:20 mile pace is what... a broken tempo? I really don't know what to think of it. A half marathon workout? I don't really see how that will indicate a mile or 2 mile time.
9:44 is your PR and you are young. So you might see 9:20's this season, you might hover at 9:40's all year and yes, you might even run "9:52." I think the key here is not to train like a sub 9 minute two miler until you actually are one.
cruise intervals. (10 x k reps... personally, i think 10 is a lot... maybe 6-8 x k is sufficient for cruise intervals)
a very important staple in training.
they are both easy and fun, but they impart an excellent training stimulus.
Skeptic of it All wrote:
I don't think that was a trolling attempt. Sounds about right to me.
As a high school coach all too often I see kids come in with a decent base, motivated and rested from vacation. Then school stress, life stress, health issues, injury, and then you start hammering intervals thinking you are a lot better than what you are. The breakdown starts. (Yes you can over train even though you are invincible).
9:52 could very well be your next race.
10 x 1k at 5:20 mile pace is what... a broken tempo? I really don't know what to think of it. A half marathon workout? I don't really see how that will indicate a mile or 2 mile time.
9:44 is your PR and you are young. So you might see 9:20's this season, you might hover at 9:40's all year and yes, you might even run "9:52." I think the key here is not to train like a sub 9 minute two miler until you actually are one.
I do know where you guys are coming from. That was me last year. I got unlucky with a freak injury in the weight room and ran a 9:53 season best.
This year is different. I'm a senior and already have my college apps in. So my grades don't matter. We have block scheduling so only 4 classes per day and it's my easy semester. And when I feel run down and tired, I just stay home from school. It's easy to get 8-9 hours of sleep per night on average.
The 10x1000 was a cruise interval workout I picked outta Jack Dnaiels' RF because I wanted some of the tempo benefit, but 5 milers on the same stretch were getting boring. It wasn't supposed to be an indicator at all; I'm just getting started.
I've averaged 65mpw, but I cut down to 40 last week, so that was a decent amount of recovery. And I don't hammer easy runs.
As for breaking down, most likely it will get easier in season because our coach's speedwork session are *insert random number here* *insert random distance here* @ *insert random time here* with *insert random recovery here, usually about 3 min recovery for a 400, 5 for a 800*
There's no way I'm training like a sub 9 2miler.
But I appreciate the concern. Especially about injury, because I am insanely injury prone and have been doing physical therapy a few times a week for almost a year. I'm a lot better at playing it by feel nowadays.
So banga, I did a mile and a half warmup, the 6x800, and 4.5 miles cooldown.
It was pretty damn windy, but I averaged 2:21 (hit a bump and 2:24 for #5) with exactly 2:30 rest each one.
#4 was kinda hard, #5 was definately hard, #6 wasn't bad.
I listened to music cuz I was mostly alone (on 3 of them my teammate ran 400 of it with me cuz he was doing 400s).
The "hardness" was like 50% getting oxygen to my legs and 50% my stomach hurting because I ate 4 pieces of toast 2 hours before. (usually I cant eat anything for about 6 hours before like a race, if you have suggestions to help this, leme know. I've been working on eating closer to runnign and pushing through it so I get used to the stomach discomfort. And Ive been doing ab workouts to try to stop side stitches)
And like 2 minutes afterward I didnt feel tired at all, just really good.
Now after the cooldown my legs are a little tight, but not too bad. And I still feel really good :D
I honestly thought it would've been a lot harder than it was.
Oh I did them in my kinvaras, if that matters. I do 60% of my training in 10oz nikes, 30% in 14oz asics, and then usually my tempos or trackwork in my kind.
(PS, I like to over think things, hence I told you my life story. But I'm working on just running and doing it)
9:47 - you're burnt out from the training.
Flagpoled wrote:
9:47 - you're burnt out from the training.
Oh, and i also forgot to tell all the people who think I'm going to burn out that even when meets come, it's still just like workouts, not races.
I anchor the 4x8 fast enough for a win or at like a 2:10 if there's no chance to win. Then I do the 1600 for a win, which is ~4:40 usually. Or I time trial it. Then I either run the 3200 for the win, or time trial it if I've taken the 1600 easy. Sometimes Ill try out different stuff, like crazy negative splits, fast starts, fast finishes.
And I'm peaking for only 2 races, and only need to run fast in 4. The other 6 are just dual meets.
And because I just wanted some predictions, not lectures, I didn't mention that the 9:41 was 22 months ago. Since then I was injured, hit small periods of 60 mpw, larger ones of 50mpw, tons of 40mpw, etc. It's not like I got all gung-ho and went from 28mpw to 60 mpw in a month.
And from now on, can anyone guessing what I'll run asseem I won't burn out. Or at least post my burnout time along with my nonburnout time?
HS Senior wrote:
So banga, I did a mile and a half warmup, the 6x800, and 4.5 miles cooldown.
It was pretty damn windy, but I averaged 2:21 (hit a bump and 2:24 for #5) with exactly 2:30 rest each one.
#4 was kinda hard, #5 was definately hard, #6 wasn't bad.
I listened to music cuz I was mostly alone (on 3 of them my teammate ran 400 of it with me cuz he was doing 400s).
The "hardness" was like 50% getting oxygen to my legs and 50% my stomach hurting because I ate 4 pieces of toast 2 hours before. (usually I cant eat anything for about 6 hours before like a race, if you have suggestions to help this, leme know. I've been working on eating closer to runnign and pushing through it so I get used to the stomach discomfort. And Ive been doing ab workouts to try to stop side stitches)
And like 2 minutes afterward I didnt feel tired at all, just really good.
Now after the cooldown my legs are a little tight, but not too bad. And I still feel really good :D
I honestly thought it would've been a lot harder than it was.
Oh I did them in my kinvaras, if that matters. I do 60% of my training in 10oz nikes, 30% in 14oz asics, and then usually my tempos or trackwork in my kind.
(PS, I like to over think things, hence I told you my life story. But I'm working on just running and doing it)
Hmm,
Interpreting 'tone of text' is dangerous, but I think you're reaching a little bit for validation from this workout. I think you're still in the pocket of 9:40 for a 3200m race. 9:40 is still a good place to be at this point in the season. The foundation is there, but don't rush too hard. You'll be 9:20 by May! Keep me posted.
How do you normally race the 3200? What were your splits like for that 9:41?
bangalangadanga wrote:
Hmm,
Interpreting 'tone of text' is dangerous, but I think you're reaching a little bit for validation from this workout. I think you're still in the pocket of 9:40 for a 3200m race. 9:40 is still a good place to be at this point in the season. The foundation is there, but don't rush too hard. You'll be 9:20 by May! Keep me posted.
How do you normally race the 3200? What were your splits like for that 9:41?
Yeah, I think I'm in about 9:30-9:50 shape.
For the 9:41 I went 4:47 then 4:54. Really lagged on laps 6 and 7 and 7.5. Last 200 was a 27 high.
I don't get to race anyone really until the last 3 races of the season. Everything else is dual meets where I won everything with a 10:10-10:30 except 1 9:58.
Oh and I'll keep you posted.
My goals are 9:14/4:19 this season and I have until the last week in May. I'd actually be fine with anything sub 9:20 so I can run in college.
yeah man, just try to keep it relaxed and fun. try making 5 minute pace as relaxed as waking up in the morning and brushing your teeth. Hit 7:30 at 2400 and try to drop a 2:15 with even 67s. I think that would be a pretty solid workout in itself in lieu of an all out time trial every week.
bangalangadanga wrote:
yeah man, just try to keep it relaxed and fun. try making 5 minute pace as relaxed as waking up in the morning and brushing your teeth. Hit 7:30 at 2400 and try to drop a 2:15 with even 67s. I think that would be a pretty solid workout in itself in lieu of an all out time trial every week.
Yup, sounds good.
Also I found out that the wind was 13mph with 29mph gusts.
How much do you think that slows down an 800?
HS Senior wrote:
Also I found out that the wind was 13mph with 29mph gusts.
How much do you think that slows down an 800?
Dammit i wish there was an edit.
Cuz, yeah, I'm looking for some validation.
You can already run in college. I know 10 min guys make teams in the Pac 12. You can do it, just keep going.
Skeptic of it All wrote:
You can already run in college. I know 10 min guys make teams in the Pac 12. You can do it, just keep going.
At the colleges I applied to, 9:20/4:20 is the cut off for all but 2( i would presume Gtown is at least that tough and the other is d3). And most of the schools are ivy. I didn't realize they apparantly got that many people that were pretty good.
Or are they sorta exaggerating when they say their walk-on standards are 9:20/4:20.
I mean Harvard said 4:16.xx. Wtf?
Yeah I don't get it. Some are elite pricks. UCLA didn't let a 1:55 guy who only started running his junior year but the majority of schools welcome a guy like that. Depends on where you want to go.