I'm trying to break 4:25 in the 1600m and 2:00 in the 800m. This past Thursday I had an invitational where I ran the 1600m and the 800m. Unfortunately, the weather was awful. It was 40 degrees and raining with a cross wind at 15mph during my events. I ran the 1600m first and I was racing against the #5 currently ranked 1600m runner in my state. I went out with him for about 1000m before falling off pace. My splits were 1:04, 2:10, (1k at 2:42-2:43), 3:20 and then 4:34. I probably could of ran a few seconds faster because I was at the 1400m mark at 3:56-3:57, but I was too far behind 1st and too far in front of 3rd and 4th to have to kick. About 30 minutes later I had to run my 800m. It was such a fast turn around that I didn't really get a chance to warm up for the 800m. I was also chasing another runner who was ranked 6th in the 800m. He went out in 54 and I went out in 57 before dying and I ended up running a 2:07. My coach thinks that the weather cost me 4-5 seconds in the 1600m. But I want to know if I can run under 4:25 by the end of May or even faster. Here are some previous workouts I have completed earlier this season:
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): I had to run through a lot 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 winning by 4 seconds
3/26/12: 1600m time trial: ran against my team 4:40.8 (won by 14 seconds, and it was cold and I died after the 1k, i went out way too 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. It was a horrible racing day with 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 (on weeks with no meets). Some of my better 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 week and half 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.
The day after the meet I mentioned at the top I did 6 miles in 43:50 for a recovery run on Friday and at noon on Saturday I did 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 Thursday). 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. Also, I would love to break 4:20 by this season if possible. I am a junior who lives in Wisconsin.
|The Easy Answer|
Dude you are going out too fast and blowing up.
In the 1600m, go out slower, especially the first lap. Try 66, 2:13, then work hard on the third lap.
In the 800m, go out in 61.
Your times look like my sr year. I was in poor shape at the start and I would be out at sub 4:30 pace and die on the last lap. By the end of the season I was finally getting the endurance and I ran 4:23 with a 60 second first lap. Pretty sure I was under 4:20 with better pacing. I also had a bunch of 2:04s with 57-60 openers. Later in the summer I went out in 62.4 and ran 2:02.5.
Forget about your goal times for now...just concentrate on relaxing a bit at the beginning and hitting the right splits. You will run much faster and it will probably feel a lot easier too.
I'm trying to break 4:25 in the 1600m and 2:00 in the 800m. This past Thursday I had an invitational where I ran the 1600m and the 800m]
You should ask for a track coach. Then, post your e-mail.
You probably can break 4:25 in a month, but dude, like the other guy said, you're going out too fast, and also you're obsessing over your times. I did the same thing in high school, and looking back, I had the wrong attitude. I should have been focused on *racing* and beating people and running smart and hard and kicking down mofos in the last 400 rather than hitting the perfect splits and setting a PR every race. You have all of these excuses about why your times in your workouts and races weren't better... just relax about that crap man and focus on running hard and efficiently and listening to your body and the times will come.
The thing most likely to stop you from running much faster this year is your own obsessiveness and uptight attitude towards your time. Chill out and focus on competing and you'll do a lot better and you'll have a lot more fun, too.
Nice to see a fellow Wisconsinite. By the way, Brady Selner is ranked 7th not 5th in the 1600M. Nice to see you keep with a guy that gives Meister, Sandvold and Diffee a challenge, but it's important you keep pace man.
Divide your 1600M into four and try to hit each lap at that time given. I think one problem high schoolers have with their racing is that their 400M splits vary way too much. I ran my 1600M and 3200M PR with negative splits.
The weather here in Wisconsin is so weird. Indoor season weather was so nice and the weather's terrible now come outdoor.
He was ranked 5th before Brad Johnson and Brad Woodford ran 4:20 and 4:21. But yes currently he is ranked 7th. And btw how did you know who I was talking about? Where do you or did you run for?