Why am I racing like shit?

Training Advice/Discussion High School

9 years ago 09/28/2014 9:21am EDT

I ran 4:32-mile, 2:00-800 last track season. I am a senior now in high school. Way earlier this cross country season I ran a 5k in 17:24 for a tempo. 9 days ago I ran 16:43 on a 3 mile course. Things seemed to be progressing so nicely. On Saturday, our biggest race of the year, I shit the bed and ran 19:08, feeling like absolute crap. Anyone have any thoughts????

recent workouts:

9/16: 2 x 400: 73, 71

1 x 1600: 5:25

2 x 400: 73, 70

**2 minutes rest for each

9/19: 3 mile race: 16:43 (20 minutes rest)

1 x 1600: 5:24

1 x 800: 2:30

2 x 400: 70, 67

**2 minutes rest

9/23: 17:31 on a hilly 5k course

9 years ago 09/28/2014 9:35am EDT

re: givememoore

What are your other days like? Chances are you're running too hard on your "easy" days.

9 years ago 09/28/2014 9:04pm EDT

re: MPM99

easy days are normally 7:20-7:45 pace

Long runs are 12-15 miles at 7:30 pace

9 years ago 09/28/2014 11:59pm EDT

re: givememoore

You taxed your VO2max energy system 3 times in a little over a week and now you are running tired. At most you should only be completing workouts taxing this energy system 1-2 times a week. Try running easy for 2 days with no workouts. The 3rd day, go out for a 25 min threshold run. Run easy the next 2 days and then race. Being a high school runner, you guys appear to be racing a lot...this is fine, but keep in mind that every time you race a 5k you are essentially doing the same workout you posted (1x1600, 1x800, 2x400). Your week should look something like this:

Sunday-off

Monday-1 x 1600: 5:24

1 x 800: 2:30

2 x 400: 70, 67

**2 minutes rest

Tuesday-25 minute tempo run or easy day (run how you feel)

Wednesday-medium long run (longer than you went on Tuesday if it was an easy day, but not as long as your long run)

Thursday-easy run

Friday-race

Saturday-long run

9 years ago 09/29/2014 7:31am EDT

re: runfastturnleft

runfastturnleft wrote:
You taxed your VO2max energy system 3 times in a little over a week and now you are running tired. At most you should only be completing workouts taxing this energy system 1-2 times a week. Try running easy for 2 days with no workouts. The 3rd day, go out for a 25 min threshold run. Run easy the next 2 days and then race. Being a high school runner, you guys appear to be racing a lot...this is fine, but keep in mind that every time you race a 5k you are essentially doing the same workout you posted (1x1600, 1x800, 2x400). Your week should look something like this:
Sunday-off
Monday-1 x 1600: 5:24
1 x 800: 2:30
2 x 400: 70, 67
**2 minutes rest
Tuesday-25 minute tempo run or easy day (run how you feel)
Wednesday-medium long run (longer than you went on Tuesday if it was an easy day, but not as long as your long run)
Thursday-easy run
Friday-race
Saturday-long run

stated another way, if you're racing 2x per week you shouldn't be doing any more 5k/vo2 max work during the week, races are taking care of that type of work. burnout will follow if you keep up that much intensity.

9 years ago 09/29/2014 7:38am EDT

re: givememoore

How much did you run over the summer?

Did you just jog or did you do some easy workouts?

9 years ago 09/29/2014 12:23pm EDT

re: runfastturnleft

9 years ago 09/29/2014 12:26pm EDT

re: <_(IMDb3rt

I ran a gradual buildup to 50 miles per week starting july 1st.

I started doing workouts early august, stuff like 3 mile tempos at 6:00 pace and 8 x 1:00 @ 5:10 pace with 1:00 jog @8:00 pace in between

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