I run at a very small d-1 school, Freshman Male
Mile PR: 4:20 HS
5k: 15:35 HS XC
Im 6'2, 135, eat well, always been pretty quick for a distance runner. Pretty high pain tolerance.
Mileage 70-80 (7:30 pace), plus about 2 hours of pool running/ wk for last year
Full body Lifting 2x week Max Bench- 170 Max Squat:240
Hoping for a fast meet coming up, 200m banked.
I feel completely fresh,
Recent meet 800/3k/4x4 triple, weak competition for me
1.5 mile warmup
800 first, 1:55.7 felt completely gassed, PRed by 60/55 split Previous PR 1:57.65
15 min jog, 8x strides
3k hour later 8:45 1500 split: 4:25 last 400: 61, I let the pace slow a little bit during the 9-11 laps I dont really know why, then a more gradual build up, led wire to wire
PR: 8:40.12 (3200m convert)
4x4, 15 minutes later split a 53.39- didnt have much in me but ran as hard as I could, I didnt expect to run, ran lead off leg. My PR is 52.45 (split)
30 min jog, 2x5 min tempo pick ups on tuesday.
Most Recent quality work out- Done solo last tuesday before the triple. Did a 2x 3mile tempo at 5:05 pace on tuesday
1600-4:35 4 min rest 800: 2:01 2 min rest 400: 56.4 1 min rest 200: 25.9
15 min jog, repeat of above workout, same rest 1600: 4:30 800: 2:03 400:56.5 200: 25.2